Forget industrial mashed potatoes and rediscover the authentic texture of potato with this Mediterranean version. By replacing butter with extra virgin olive oil, we not only achieve a much more heart-healthy fat profile, but also a cleaner flavor and incomparable silkiness. It is the perfect side dish: elegant, nutritious, and adapted for those looking to care for their blood pressure thanks to the use of Bonsalt , which enhances the earthy flavor of the potato without adding sodium.
Estimated time: 30 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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800g of potatoes (floury variety, ideal for boiling)
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60ml of extra virgin olive oil (EVOO) of a mild variety
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100ml of milk (or unsweetened plant-based drink)
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1 teaspoon of Bonsalt
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A pinch of white pepper
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A pinch of nutmeg (optional)
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical sheet for our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Proteins | 4.2g | Cell structure |
| Healthy Fats | 14.5g | Cardiovascular health (EVOO) | |
| Carbohydrates | 35.0g | Slow-release energy | |
| Key Minerals | Potassium (Bonsalt) | 820mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Vitamin C | 18mg | Natural antioxidant |
| Total Calories | 285 kcal | Balanced energy value |
Step-by-Step Professional Preparation
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Technical cooking: Wash the potatoes and boil them with the skin on in plenty of water. This prevents the potato from absorbing too much water and losing its natural starch. They will be ready when a knife pierces them easily and comes out without resistance (approx. 20-25 minutes).
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Peeling while hot: Drain the potatoes and, as soon as you can handle them without burning yourself, peel them. It is essential to work with them while they are still hot to achieve the best texture.
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Manual mashing: Pass the potatoes through a potato ricer or mash them with a fork. Avoid using electric blenders, as the speed of the blades breaks down the starch and creates an unpleasant gummy texture.
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Emulsifying: Add the extra virgin olive oil little by little while mixing with a spatula. You will see the mash take on spectacular shine and creaminess.
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Texture adjustment: Add the milk (previously warmed) until you reach the consistency you like best.
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Seasoning: Add the Bonsalt , white pepper, and nutmeg. Mix well so the flavors are evenly distributed.
Nutritionist's Tips
This mash is a fantastic source of complex carbohydrates and potassium. By using Bonsalt , we turn a classic side dish into an option suitable for people with high blood pressure and those looking to reduce water retention. Olive oil provides polyphenols and vitamin E, protecting your cells from oxidative stress.
For a gourmet touch, you can infuse the milk with a clove of garlic or a sprig of rosemary before adding it to the mash. It is the ideal accompaniment for meat or fish at a healthy dinner with friends or family!
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