DASH Diet Collection

Everything your need to know about the DASH Diet

Pumpkin Mashed Potato

Pumpkin Mashed Potatoes

Here is low sodium Pumpkin Mash Potato recipe , combining the pumpkin and potato gives you less calories. Its a winner for Thanksgiving or your Christmas meal without all those rich ingredients in it. This is a great way to get your antioxidants and vitamin A , C  and E with  just some of the health benefits of pumpkin


1 pound medium peeled potatoes

2 cups of cooked mashed pumpkin

1 tablespoon garlic

2 tablespoon of reduced fat cream cheese

1/8 teaspoon sage

1/4 teaspoon nutmeg

½ cup fat free milk

½ tablespoon butter


  1. In a covered large saucepan, cook potatoes and garlic in enough boiling water to cover for 20 to 25 minutes or until potatoes are tender; drain. Mash with a potato masher or beat with an electric mixer on low speed until nearly smooth.
  2. Beat in mashed pumpkin, cream cheese, butter, ground sage, 1/4 ground pepper. Gradually add milk, beating until light and fluffy.
  3. Return to saucepan; heat through.
  4. Garnish with fresh parsley or sage.

Servings Per Recipe: 4

PER SERVING: 159 cal., 5 g total fat (3 g sat. fat), 13 mg chol., 206 mg sodium, 26 g carb. (4 g fiber, 4 g sugars), 4 g pro.

Share Button
DASH Diet Collection © 2015 Frontier Theme