This recipe is from "Culinary Nutrition: The Science and Practice of Healthy Cooking," by Jacqueline B. Marcus (Elsevier, 2014).

1. GARLIC-ENHANCED MASHED POTATOES
Category: Side
Prep/cooking time: About 30 minutes
Techniques: Boiling, pureeing
Equipment: Medium saucepan, potato masher, ricer or food mill
Description
Mashed potatoes are bland and sweet on their own. Adding sugar and lemon juice help boost their
flavor. Salt brings out all the flavors, as does the small amount of fat in the sour cream, dairy milk and
Parmesan cheese. Garlic has powerful sulfur-containing compounds, including thiosulfinates (the
best known is allicin), and the bell peppers are high in vitamins A and C and lycopene. The colorful
red and yellow peppers and green watercress add unexpected glints of color to the simple white (or
slightly yellow) potatoes.
Ingredients
2 pounds (4½ cups diced) Russet or Yukon Gold potatoes, peeled and diced
3 large cloves garlic, peeled
Boiling water to cover
6 tablespoons reduced-fat sour cream
¼ cup dairy reduced-fat milk
2 teaspoons sugar
¼ teaspoon lemon juice
¾ teaspoon kosher or sea salt
2 pinches white pepper
1 red bell pepper, roasted, seeded and diced
1 yellow bell pepper, roasted, seeded and diced
2 tablespoons watercress, roughly chopped
6 tablespoons aged Parmesan cheese, grated
Instructions
1. Boil potatoes and garlic in water in medium saucepan, about 20 to 25 minutes.
2. When potatoes and garlic are fork-tender, remove to large bowl and drain.
3. Mash with potato masher, or pass through ricer or food mill until smooth.
4. Mix in sour cream, milk, sugar, lemon juice, salt, pepper, bell peppers, watercress and Parmesan
cheese.
Yield and serving size: Serves 6 (½ cup per serving)
Nutrient analysis: 164 calories, 22% calories from fat, 4 g total fat, 2 g saturated fat,
13 mg cholesterol, 28 g carbohydrates, 2 g fiber, 6 g protein, 338 mg sodium
Nutrient modifications: To decrease sodium, use less kosher or sea salt and/or Parmesan cheese
Substitute ingredients: Arugula for watercress; Romano or Asiago cheese for Parmesan
Optional ingredients: Green bell pepper, fresh jalapeno pepper or dried red pepper flakes
Recipe variations: Form into potato “cakes” and lightly brown

2. ©2014GraceNatoliSheldon.Reprintedwithpermission.
GARLIC-ENHANCED MASHED POTATOES—Cont’d