Mash it up with Yukon gold spuds, buttermilk

Potatoes often get a bad rap nutritionally, but it usually is because of what gets put on or in them.

A plain, medium potato is a great source of vitamin C and has more potassium than a banana, yet it has only 160 calories with no fat. Turn it into the traditional batch of fluffy, butter-drenched mashed potatoes, however, and it’s another story.

But it doesn’t have to be that way. Making mashed potatoes that are creamy, satisfying and healthier is easier than you might think. It’s all a matter of using the right potatoes and being careful about what you mash into them.

For healthier mashed potatoes, a better choice is Yukon gold potatoes, which have a waxy texture and a naturally rich-tasting flavor. Plus, the beautiful yellow color creates a buttery illusion of richness.

BUTTERMILK MASHED GOLDEN POTATOES

2pounds Yukon gold potatoes, peeled and cut into large chunks

1tablespoon butter

11/4cups nonfat buttermilk

1/2teaspoon salt, or more to taste

1/4teaspoon ground black pepper, or more to taste

Place the potatoes in a large saucepan, then add enough water to cover by at least 1 inch. Bring to a simmer and cook over medium heat, covered, until the potatoes are very tender, about 15 minutes.

Meanwhile, in a small saucepan melt the butter over low heat. Stir in the buttermilk and heat until just warm (the buttermilk will curdle if overheated).

When the potatoes are done, drain them in a colander, then return them to the pan.

Mash the potatoes with a potato masher, electric mixer or by putting them through a ricer. Stir in enough of the warm buttermilk mixture to make the potatoes fluffy but not soupy. The amount of buttermilk will vary depending on the moisture content of the potatoes. Season with salt and pepper.

Makes 6 servings. Per serving (values are rounded to the nearest whole number): 161 calories; 19 calories from fat; 2 g fat (1 g saturated; 0 g trans fats); 8 mg cholesterol; 29 g carbohydrate; 5 g protein; 2 g fiber; 243 mg sodium.