SPINACH MASHED POTATOES
Noone loves potatoes as much as my husband does. He would have them in all cooking forms, shapes and sizes with every meal of the day if he could. But due to high starch and glycemic level (that converts to sugar in our bodies) and potatoes nightshade membership club (which can cause inflammation in some people) we try to eliminate or drastically limit quantity of our family potato intake. Or at least mix it with a healthy greens and vegetables to make the meal less guilt prone.On a bright side- potatoes are rich in potassium, vitamins C, B-6 and folate. Onions are rich in vitamin C, B-6, fiber and various minerals.Garlic can help with inflammation, high blood pressure and oxidative damage reduction.Spinach can help prevent oxidative stress, fight cancer, lower blood pressure and reduce heart disease risk.Sauteéd onions and roasted garlic make this dish taste a little bit sweeter so I serve it with something rich with bold savory flavors like my roasted rack of lamb or herbs roasted chicken.
- Medium cooking pot
- 1.5 lb potatoes organic, peeled and quartered
- 1/2 lb onions peeled and thinly sliced
- 1/2 lb spinach
- 4 cloves garlic whole
- 1 TSP ghee
- salt to taste
- pepper to taste
- Heat 1 tablespoon of ghee on medium high heat and add onions to the pot, sauteé until soft and golden, approximately 5 minutes.
- Add potatoes and garlic to the pot and cook covered, stirring occasionally until soft and falling apart, about 10 minutes.
- Add spinach, salt, pepper, stir and cover with a lid. Turn off the heat and let stand for 2 minutes.
- Crush potatoes with a masher to desired consistency.
Calories: 150kcalCarbohydrates: 30gProtein: 7gFat: 2gSaturated Fat: 1gCholesterol: 3mgSodium: 65mgPotassium: 1114mgFiber: 7gSugar: 3gVitamin A: 5317IUVitamin C: 40mgCalcium: 126mgIron: 7mg
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