Crushed potatoes: a lighter and tasty alternative to potatoes mash

If you love mashed potatoes but you want to watch your butter consumption, this recipe is for you! I created it while on the candida diet. Indeed, I could not eat dairy not mashed potatoes, as because of their fine texture, mashed potatoes have a higher GI than boiled ones. So I found a compromise by simply crushing them with a fork, to give them a soft texture. I added parsley for colour and extra virgin olive oil for a touch of creaminess. Result: a delicious! And much easier to digest than mashed potaoes with  milk and butter 😉 This recipe is perfect with meat or fish: lamb chops, salmon filet…

Potatoes are excellent on a nutritional point of view: they contain antioxidants, fibers, vitamin B1, B6, B9 and C, magnesium and iron. In this recipe they are here embellished with chopped parsley, which is pact with iron and vitamin K and will add lovely green dots to your plate. Finally, the splash of extra virgin olive oil brings monounsaturated fatty acids, known to prevent atherosclerosis and the risk of cardiovascular disease.

Serves 4

  • 500 gr rich potato starch
  • 50g parsley
  • 50 cl of extra virgin olive oil
  • Salt


  1. Wash and peel the potatoes.
  2. Boil the potatoes in a large amount of water until they get soft. Tip: cut the potatoes in halves to reduce cooking time.
  3. While boiling the potatoes, wash the parsley, separate the leaves from the stems and chop them.
  4. Once potatoes are soft, drain them and put them in a container. Add the chopped parsley leaves.
  5. Crush coarsely with a fork until there are no more big chunks.
  6. Add the olive oil and mix thouroughly. Add salt to taste.

You see, it is delicious!

Enjoy and see you soon,


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