Mashed potato

Servings: 4 people
Carbohydrate Serves: 2 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

The simple potato is in fact more complex than you’d imagine. Did you know that just by mashing it, you increase its glycemic index? So look for lower GI potato varieties such as ‘Nicola’ or the new Coles supermarket ‘Carisma’ potato. And if mash doesn’t work for you replace it with boiled, baked spuds or potato salad. (Main carbohydrate containing ingredients are listed in bold.)


  • 800g/ 1 ¾ pounds washed potatoes, peeled, cut into even chunks
  • 100ml/ just under a cup of low fat milk
  • 100ml/ just under a cup of low fat yoghurt or buttermilk

Boil or steam potato until fully cooked. Drain water and return to the pan. Add milk and yoghurt (or buttermilk) gradually. Either use a potato masher or handheld whisker to combine until fluffy.

  • Suzie says:

    I find a potato ricer works great! And you don’t have to peel the potatoes, cooking potatoes in their skin keeps some of the goodness in :)

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