With potatoes being so much a part of our kiwi diet, whisking McLeod Nutrition® Whey Protein Concentrate into milk and using to mash potatoes is an excellent and easy way to increase protein to your diet. Mashed potatoes can support a higher ratio of whey powder – double the standard ration of 2 tablespoons per 100mls of liquid – without any change of texture or taste.
Preparation Time: 5 minutes ㆐Cooking Time: 15 minutes ㆐Serves: 3-4
Ingredients
500 grams floury potatoes, peeled
¼ cup milk (give or take)
2 tablespoons McLeod Nutrition Whey Protein Concentrate
50 grams butter
Method
- Cut potatoes into even-sized pieces - about the size of a plum. Boil in salted water until tender; drain.
- Lightly whisk the milk and McLeod Nutrition Whey Protein Concentrate together.
- Mash the potatoes with the milk and butter, adding more whey powder-enhanced milk if required. Season with salt and pepper to taste.
Notes to recipe
- Floury potato varieties are best suited for mashing. Their starchy structure whips up well. Sadly, not all potatoes are sold by variety but look for Ilam Hardy, Red Rascal, Agria, Fianna, Victoria & Laura. Alternatively look for signs that indicates potatoes are starchy or best for mashing.
- The recipe is easy to double up.
- Add more liquid or butter if required; sometimes depending on the season potatoes may require more milk.
- Chopped fresh herbs such as parsley or chives make a welcome change. Use olive oil in place of butter and complete the more Mediterranean feel by adding chopped olives or sundried tomatoes and herbs such as marjoram or thyme.
Support the Spud
The humble spud has long been pilloried, and it lost favour to quick cooking rice and pasta some time back in the 80s and at the cost of lost nutrition. One serving of a potato, that’s about 150 grams or an average-size spud, provides 10% or more of your daily requirements for potassium, folate, niacin, thiamine and pantothenic acid and a whopping 40% of Vitamin C. I am a great believer in potatoes over any other starch as they are inexpensive, available all year and, leftovers turned into fry-up or bubble and squeak is a memory worth passing on to your kids and grandkids. Add in protein in the form of whey powder and the mashed spud is a diet hero - Go the Spud!
An Allyson Gofton Recipe, created especially for McLeod Nutrition
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NUTRITIONAL INFORMATION (4 serves) Serving size: 149 g |
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Average quantity per serve |
Average quantity per 100g |
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Energy |
800 kJ |
537 kJ |
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Protein |
5.3 g |
3.6 g |
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Fat, total |
11.3 g |
7.6 g |
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- Saturated |
7.3 g |
4.9 g |
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Carbohydrate |
16.2 g |
10.9 g |
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- Sugar |
1.0 g |
0.7 g |
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Dietary Fibre |
1.8 g |
1.2 g |
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Sodium |
17 mg |
11 mg |
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© Allyson Gofton (recipe and text)
© Lottie Hedley (photography)