This Roasted Garlic Mashed Potatoes recipe has a secret ingredient that increases portion size without changing the flavor of the potatoes. So people with diabetes can enjoy a portion of potatoes without a high dose of carbs.
4 cloves Roasted Garlic
1 small Onion, chopped
¾ lb (12 oz) Potatoes, peeled
2 cups Cauliflower, steamed and drained
¼ cup Buttermilk
⅛ cup Non-fat Cottage Cheese
2 tsp Unsalted Butter
Freshly Ground Black Pepper, to taste (optional)
Cook potatoes until soft. Before potatoes are done, steam cauliflower. Combine all ingredients; whip until fluffy.
If potatoes or cauliflower are overly moist, add buttermilk gradually until whipped mixture reaches desired consistency. Combining steamed cauliflower with the potatoes allows you to increase the portion size without significantly changing the flavor of the mashed potatoes.
Tips & Notes
Instead of using gravy, sprinkle crumbled bleu cheese or grated Parmesan over mashed potatoes.
Despite being the most popular vegetable in the United States, potatoes have fallen out of favor somewhat with nutritionists over the last few decades due to a relatively low nutrient density and high levels of quickly absorbed carbohydrates.
Many diabetics avoid potatoes altogether for fear of exacerbating their condition. Fortunately the news is not all bad when it comes to diabetes and potatoes and most diabetics can include a modest level of potatoes in their diet.
A study published in The Journal of the American Dietetic Association looked at the effect of cooking method on the GI index of potatoes. The researchers found that mashed and boiled potatoes had the highest GI values (85-90). Baked, roasted, or microwaved potatoes had moderate GI values (70-80), while boiling red potatoes, refrigerating overnight, and eating them cold the following day resulted in a GI value of just 56.
People with diabetes should be able to incorporate small servings of potatoes into their meals (up to 150g or 1 medium potato) without any adverse health affects. When possible, potatoes should be cooked the night before, then reheated the next day.
Nutritional Information Per Serving (without salt)
Saturated Fat: 1g
Cholesterol: 6 mg
If you found this post delicious, please leave a comment on the page.