Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes Recipe

Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes Recipe


My sister and I usually joke about our addiction to potatoes. We seriously love it. In the event of a zombie apocalypse, we have agreed that the first thing we shall do is to raid the local stores for potatoes. I honestly believe that if I could chose only one food to eat for the rest of my life, it would be potatoes. This is not only because I love the taste of it, but because potatoes is the only food on the entire planet that we could live solely on, provided we have water too. It is sad that potatoes (white ones in particular) has gotten such a bad rep these last few years, because apparently it contains too much carbohydrates which magically makes you fat. Same goes with rice of course. This comes because of the rising popularity of paleo and other low-carb diets. I will not go into a huge rant about how much I disagree with low-carb diets (I totally could), but I would rather like to point out why you ought to include potatoes in your diet.

Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes RecipePotatoes is a very low-fat food, and it is an amazing source of carbohydrates. Carbohydrates is our primary source of energy (unless you eat next to no carbs at all, putting your body into ketosis), and every cell in our body runs on it. Proper functioning of the brain depends largely on the glucose level, oxygen supply, some members of the vitamin-B complex and some hormones, amino acids and fatty acids like omega-3 fatty acids. Potatoes contain almost all the needs mentioned above. The high amount of carbohydrates maintains a good level of glucose in the blood which prevents brain fatigue and keeps the brain active and alert. Oxygen is carried to the brain by the haemoglobin in the blood, which is mainly made up of iron. Potato contains iron too and as a result aids to this function as well. Finally, we have the vitamin-B complex. Potatoes aid in this as well, due to being rich in vitamin-B6 and contains traces of other members of this complex.

If you still are unsure about potatoes just look at the people around you. Have you ever heard about a long-term vegan, who eat a low-fat high-carb diet which is completely unprocessed, who is obese? I can guarantee you that this is practically impossible to find. In reality it is not the actual potatoes that make people gain weight, but in fact the things that these people put on top of it. When you add in heaps of cream, butter, gravy and similar foods, it is no longer an unrefined and low-fat meal.

Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes RecipeA really fascinating book about this you might want to pick up is “The Starch Solution” by John McDougall (you can watch a presentation he had, talking about this book and the benefits about starches in general, here). It is on my list of books I wish to read this year, and I am very much looking forward to it.

Now that I have clarified my opinion on potatoes, I wanted to share with you one of our favorite ways of eating it. Since me and my sister love potatoes so much (usually eat it every day), I have started just steaming up a huge quantity of it on sundays and eating it throughout the week. I cook up lots of different kinds, everything from fingerling to sweet potatoes. I love eating it just with a dash of freshly ground black pepper, but whenever I want to mix it up this is usually what I make. An incredibly easy and simple recipe for Mashed Potatoes, and it can be made either creamy or chunky, depending on preferences.

Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes Recipe

Ingredients, makes 4 servings:

  • 6 large potatoes, peeled and cubed (about 4-5 cups chopped)
  • 1 cup unsweetened dairy-free milk
  • 2 tsp vegan vegetable broth powder (or use black pepper, maldon salt and dried rosemary)


  1. Place the chopped and peeled potatoes in a pot with enough water to cover them completely, and boil until tender. This takes about 15-30 minutes depending on the size of your potato cubes. When they are tender, drain off the water and return pot to low heat. Immediately pour in the dairy-free milk of your choice.
  2. If you want it to be completely smooth and creamy, place the ingredients in a food processor (or high-speed blender) and puree until you have a smooth mash. Scoop this into a bowl and stir in the seasoning. If you prefer it to be chunky, grab a potato masher and mash them by hand. Stop when you are satisfied with the constancy of it, and stir in whatever seasoning you like.


Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes Recipe

Any left-overs can be stored in the fridge for up to 1 week. You can also check out my recipe for Sweet Potato Mash if you want to. I hope you enjoyed this recipe, and that the information perhaps shed some light on the discussion about potatoes. And if all of this did not convince you, here is the #1 reason you should eat potatoes…

Real Superfoods | Health Benefits of Potatoes + Vegan Mashed Potatoes Recipe


  1. Sunny says

    SAM!! Åhh, elsker Tolkien så himmelhøyt.. Sett Hobbiten to ganger allerede *kremt*
    Er helt enig med deg, frukt, grove kornprodukter og poteter (altså karbohydrater) er sunt. Gi blaffen i lavkarbo-dietter! Sitter faktisk akkurat nå og spiser en altfor sen lunsj som består av masse mandelpoteter som holdt på å gå ut på dato, store økologiske hvite bønner, grønnsaker og en dæsj ketchup ^.^

    Elsker bloggen din, altså! Sjekker den daglig <3

    • says

      Haha, Jeg har også sett Hobbiten to ganger! Er skikkelig Tolkien-fan jeg og, fikk til og med billetter til førpremieren på Colusseum i Oslo :-)
      Jeg klarer ikke og la være å tenke på den scenen med Sam hver gang jeg ser en potet, haha!
      Nam, elsker mandelpoteter (sitter faktisk og spiser det akkurat nå :-P ), jeg ville iallfall ikke overlevd lenge på lavkarbo! Trenger min daglig dose frukt og poteter ;-)

      Så hyggelig å høre at du liker bloggen, det betyr mye!
      Ha en strålene dag! <3

  2. ingvild says

    Potetstappe er SÅ godt!
    Kan forresten skriveunder på det Sunny skriver i forhold til bloggen din :) Super inspirerende!

  3. Bård Kjelling says

    So spot on! Super food is to me such an untruthful concept. As Tim VanOrden believes, it is our body that is super. If there ever was a super food potatoes would come pretty darned close.

    A salad and mashed potato is so good and so easy food. It is very puzzling that we complicate our needs/wants so much. People would defeat diabetes 2 on an all potato-diet for instance. And although it is not highly nutrient dense, it has #1: the energy + all the nutrients we need, possibly with the exception of B12. Potato, in all its humbleness, is true medicine.

    McDougall has such a simple and well-documented message. Eat the food meant for humans, the mainstay of all our civilizations(of some size) till now. You don’t need a fancy and very varied diet, but get the basics right. His book is highly worth a read.

    ps. I was not a convert for potatoes myself, always limiting the amount I had for dinner, until discovering mashed “nypotet” this fall. Now I sometimes eat dinner exclusively of potatoes! Eat potatoes, be happy!

    • says

      I completely agree with all that you pointed out, Bård!

      It is such a simple concept, but still the majority of people spends heaps of money on diabetes medicine etc. We use more money on weightloss products and medicine than ever, yet we are only becoming more and more unhealthy.. I wish more people would open their eyes to how healing our diet can truly be!

      I will absolutely be reading his book as soon as I am finished with “The China Study”. It is waiting patiently in my bookshelf, so hopefully I will read it sometime around Easter :-)

  4. Lee says

    I LOVE potatoes as well! Theyre just so comforting as well! Although I dont agree on a super low fat diet (especially as I am an 18 year old female! theyre tooo vital!) but potatoes are wonderful! Great post as usual

    • says

      Yayy, more potato-lovin’ going on in the comment section :) Well, I would not say I promote a super low fat diet since I always recommend eating about 10% of your calories from fat. But that is it’s own debate entirely! :D

  5. Juli says

    I guess I love potatoes as much as you do. :) I found your website yesterday and all your recipes look so good. I am looking forward to trying them myself.

  6. says

    Is it really true that cooked potatoes stored in fridge are edible for 7 days? Amazing if so. All my packed lunches for work sorted. I am leaving raw veganhood behind at the moment and moving towards McDougall I think. X

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