Healthy Mashed Potatoes

There is misconception among the health conscious that potatoes are bad for your health. The truth is that potatoes by themselves are not bad for you, in fact it contains healthy amounts of our daily requirement of nutrients. It is what people do to the potatoes that make them unhealthy(french fries, chips, …….). In that spirit let us use the natural nutritional qualities of potatoes as much as possible by keeping our ability to make them unhealthy at bay and try to created a healthy dish of mashed potatoes.

Ingredients:

- 2 medium to large potatoes(you can use more based on the number of servings)

- 1/3 cup of skimmed milk with 0.2% fat

- 1/4 cup buttermilk made from skimmed milk(This will be our butter substitute for flavoring)

- Salt

Preperation:

peel both the potatoes and vertically cut them in half so that the surface area of each potato half is maximized. But them in a vessel or pot and cover them with water (1 inch above potatoes), add salt to the water. Now simmer at low flame for 30 to 40 minutes, you’ll know when they are done by poking them with a knife(it feels powdery and gives way). Drain the water and heat the vessel on high for 20seconds to get rid of the remaining water. Take a fork and mash(press and break them into powdery chunks) the potatoes within the vessel until you have some consistency in the size of the chunks. Add the milk, buttermilk, and salt to taste. whip the mixture for about 30 seconds until it has a creamy texture. And viola your done, healthy mashed potatoes, a nutritional and filling side dish to your chicken or veggies.

Below is a video of how to prepare “mashed potatoes” just ignore the unhealthy ingredients like butter and you’ll be fine.

Healthy & Spicy Tomato Macaroni

Preparation time: 15 – 20 mins

Ingredients:

- Bambino Macaroni 100 gms

- 3/4 tsp garam masala

- 3/4 tsp chilly powder

- 1/4 tsp turmeric

- 4 tomatoes

- 1.5 onions (paste ( blender ) )

- 1 tsp ginger+garlic paste

- 1tbsp oil(rice bran or safflower(keep it healthy ppl))

- 4 to 6 egg whites Boiled or plain omelette (you can never have too many(Protein))

Preperation:

Take a pan or a pressure cooker and put in the oil and heat it on medium. Add onion paste(blended), ginger garlic paste, garam masala, turmeric, chilly powder and let it cook for 1 to 1.5 minutes.Then add tomato puree(Squished or Blended(blender) toamtoes), and cook for 2 -3 minutes. Add 100gms macaroni and add 1.5 times the volume of water than the macaroni(cup measure is good). Add salt and put lid on the pan/cooker without weight(steam cooker). Wait for 1-2 minutes for steam to show and then reduce the hit to low and let it simmer for about 6-7 minutes. Open the lid and garnish with coriander and squished egg whites or squished egg white omelette. Add salt if necessary and voila your ready to eat Healthy & Spicy Tomato Macaroni.