Rocky’s Low Sodium Herb Potatoes

Mashed potatoes have been a family favorite for years, however, it’s mashing them with lots of salt and butter that give them such a bad reputation.  The reality is the potato is pretty healthy.  It’s how you eat it and how much you eat with it.  This recipe is delicious with almost all entrees, but I recommend grilled chicken, oven baked fish or a sauteed pork chop.  Add green beans or broccoli with a side of carrots or sweet potatoes and you have a colorful and healthy dinner!  By the way, thanks to All Free Download for the picture of the potatoes!  Love it!

What makes my recipe so good for you is the fact that I don’t use butter and I use very little salt.  The salt is only what is naturally in the potatoes itself.  If you decide to add cheese to your potato for a punch of salt, be careful as cheese is loaded full of sodium.  These potatoes are delicious and are a good substitute for anyone who has to follow a low sodium diet.

Rocky’s Low Sodium Herb Potatoes

  • 6 cups of diced potatoes (I recommend Yukon Gold though you can use any potato)
  • 8-9 cups water
  • 8 tbsp italian herb seasoning (if you don’t have, use 2 tbsp. oregano, 2 tbsp. parsley, 2 tbsp basil, 2 tbsp marjoram)
  • 1 stick olive oil 

Add 6 cups of diced potatoes and the 8-9 cups of water to a large stock pot.  Rapidly boil for about 15-20 minutes.  Add water if necessary to keep pot from drying.  Remove from pan.  Take a measuring cup and remove about 2 cups of the water before draining.  Drain remaining water and potatoes into a colander.  Shake well and put in a large mixing bowl.  Using a fork or potato masher, gently mash one section of the potatoes.  The potatoes should be soft and easy to mash.  Add olive oil and herb seasoning now and continue mashing to desired thickness.  Use the liquid potato broth to thin the potatoes to the desired thickness.  20 mashes results in lumpy potatoes while about 40 mashes results in a creamier potato. If using potassium for salt substitute, be careful as this can sometimes have just as devastating effects as salt.  Serves 8-10

You are welcome to add cheese if you desire, but make sure to watch your sodium levels.  Cheese is notoriously salty.  Nutritional yeast and Earth Balance butter can be used to make these potatoes veganized.  I’ll have a vegan recipe made up soon,  But until then, I hope you enjoy these tasty potatoes!  I know they’re a hit at our house!

Leave a Reply