Mashed potatoes are a Thanksgiving favorite for the men in my family. For most of them, it isn’t Thanksgiving without a steaming bowl of starchy goodness. Unfortunately, my Dad is also a diabetic so he and the traditional version of mashed potatoes really don’t get along. Over the years we have tried the cauliflower version and even a mixture of potatoes and cauliflower but they just didn’t work. I am still trying but in the meantime my mom and I have come up with this healthy mashed potato recipe. I should note that the added fiber and protein does not make these a free-for-all for diabetics but it does help my Dad to be able to enjoy his favorite side dish in moderation instead of having to skip it all together.
What makes it healthy? The word healthy can mean a lot of different things to people so I am using it a bit loosely. Normally mashed potatoes are high starch and fat without any protein or fiber to help round it out. This “healthy” version has additional protein which may help with blood glucose levels and according to the Mayo Clinic “in people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. ”
Don’t worry, the beans don’t have a strong taste. Most people don’t even notice them. I have served these healthy mashed potatoes to guests and they had no idea it wasn’t the traditional version. These are definitely worth a place on your holiday table this year!
High Protein Mashed Potatoes
Ingredients
- 3 pounds russet potatoes
- 1-2 cans organic navy beans (I have made it both ways)
- 2 TBS butter or ghee
- 1/4 cup milk or chicken broth
- 1 scoop collagen
- salt & pepper to taste
Instructions
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Peel potatoes (if desired) and chop into large chunks. Place in a large pot of salted water and boil until tender, about 15 minutes once water is boiling. Drain potatoes and place in a mixing bowl, add butter or ghee and broth and whisk until desired consistency. In a food processor, place drained navy beans & collagen. Process until smooth, add to the potato mixture and whisk again until incorporated. Add salt & pepper to taste. Serve hot!
