1. Leave the Peel. Potatoes are a starchy vegetable which means they contain a high amount of calories and a low amount of nutrients when compared to other veggies. Some of the nutrients that are found in potatoes are located in the peel. Therefore to increase the amount of vitamins and minerals, leave the peel on. If you don’t like the taste, use a food processor or hand blender when mashing them to make them almost unnoticeable.
2. Low-fat Dairy. If you’re going to add dairy to your mashed potatoes, try adding less or mixing in some low fat variations of sour cream, cream cheese and/or butter. Depending on the amount of dairy you use, it can contribute more calories than the potatoes.
3. Salt. For calorie free taste, add salt. You usually hear that salt is bad for you, and it is in large amounts, but most salt we eat is from processed foods, not from the small pinches we add ourselves. Add the salt at the table so everyone can add as much or as little as they like. You can always add more but once it’s in, you can’t take it out.
4. Onions and Garlic. For calorie and salt free flavor, saute some onions or garlic in olive oil and add them into your mashed potatoes.
5. Flax Seeds. You can also add flax seeds to your mashed potatoes. You can usually buy flax seeds that have been finely milled so they don’t change the consistency of your food. They add plenty of fiber as well as omega 3 fatty acids.