Healthy Mashed Potatoes with Pork

How to prepare healthy mashed potatoes? We’ll make a small change!

While mashed potatoes with pork are not a combination for those who want to stay slim forever, they are very popular as we tend to ‘love them’. We are going to pay attention to healthy mashed potatoes in this recipe.

If you prefer to skip this part and start cooking, please, scroll down the page.

It is well known eating fat alone does not cause weight gain. It is when we combine carbohydrates and fats together.

What makes mashed potatoes so yummy? Butter, of course. Whenever I eat mashed potatoes I have that ‘guilt’ because of this simple reason. Today while preparing my lunch (My ‘brasileira’- my wife; is still in Brazil awaiting her Visa), I had an idea (Idea can be crazy - equals – stupid; or revolutionary).

It is recommended replacing butter with avocado on many occasions. Why not to try it with mashed potatoes? Instead of adding 81 percent of fat with 51 percent of BAD (saturated) fat into carbohydrate content we will add natural product with a similar taste and with content of only less than 15 percent of fat. And from this amount only around 2 percent accounts for saturated fat. The rest is GOOD (monounsaturated and polyunsaturated) fat! Avocado has a high content of vitamins and minerals. It should be a winner!

For men it also may assist as an aphrodisiac as avocado contains zinc as well. As we are on a relationship site it is worth to mention this fact. In any case it is a healthier alternative.

The expected result would be ‘greener’ looking mashed potatoes. Do I care? Nope. Do you care? I don’t know. So... I couldn’t wait till potatoes were finished cooking. So I could taste my experiment.

Not a very patience person, sometimes, I went to work on computer to kill time. Even though I had the timer on I managed to make a mistake. And, please, don’t laugh; this happened to me only perhaps three times in my lifetime. Ok?

I cook potatoes over steam. As water had vaporised before I got there, I managed to burn the pot pretty bad. Potatoes survived, though with a ‘slight’ odour. Forgive me; I took a photo with not a million percent perfect dishes. (Lucky photos do not smell --yet!)

Let’s start with main part – it takes around an hour of cooking. Here we go:

Pork Chops


Ingredients (serves 2)

2 Pork Chops

Olive Oil

2-3 Garlic Cloves

Black pepper

2 dl (1 glass) Water

Salt to taste

Wash pork. Dry with paper towel. The best is to use is a non-stick pot with lid. (No need to transfer)

If not available use a non-stick pan. Heat it up with a bit of olive oil and sliced garlic. Add pork. Sprinkle with pepper. Brown both sides.

When done, transfer the content to a pot with a lid. Add glass of warm water. Cover and cook slowly till tender (for approximately 1 hour).

When finished salt to taste.

In the mean time prepare ingredients for mashed potatoes and cabbage.

Healthy Mashed Potatoes


3-4 Potatoes

Salt to taste

1/5 (quantity to taste) ripe Avocado – (replaces butter)

1/4 glass Milk

Peel potatoes. Slice them and cook till soft (Preferably steam). Do not overcook. Mash them with fork. Add avocado to taste. (For smoother consistency press through sieve). Add milk to have smoother texture, salt to taste.

(If you prefer you may still use butter instead of avocado, also cream)



1/4 Cabbage Sliced

Olive oil

1/2 Onion Sliced

1/4 tea spoon Cummin Seeds

1/2 glass Water

Sour-sweat liquid

1/4 glass Vinegar

3-4 tea spoons Sugar

Top up the glass with water and stir well

Heat pot with few table spoons of olive oil, add sliced onion and cummin seeds. Once the onion has ‘glassy’ look add sliced cabbage. Stir well. Add warm water. Cook till tender – but crispy. When finished leave to cool a little. Add sour-sweat liquid. Stir and leave to rest. (Serve only cabbage without the vinegar based liquid)

Serve warm.

To tell you honestly, once tasted, no person ever went away from table without having at least one more extra portion! And it includes individuals who prefer to live on veggies most of the time.

That was served with potatoes using butter though, not with 'healthy mashed potatoes'.

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