Colorful Mashed Potatoes

Colorful Mashed Potatoes


Makes 6 servings
Parent Help Meter = HIGH

Boil the potatoes 10 to 15 minutes or until very soft. Mash, and stir in the milk. Set aside. Heat the oil in a skillet and sauté the onions 2 minutes. Add the carrots and caraway, cover and cook until almost tender, about 10 minutes. Add the broccoli and cook 5 minutes more. The carrots and broccoli should both be tender and bright in color. Stir in the mashed potatoes, salt, and pepper. Heat through and serve.

* Our testers would use garlic instead of caraway seeds depending on your tastes.



• 2 medium Yukon Gold potatoes, cut in chunks (2 cups)

• ½ cup low-fat milk

• 2 tsp. olive oil

• 1 cup chopped sweet onions

• 1 cup chopped carrots

• ¼ tsp. caraway seeds

1 cup chopped broccoli

• ¼ tsp. salt

• ¼ tsp. pepper





(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 95
  • Total Fat: 2 g
  • Carbohydrate: 17 g
  • Protein: 3 g
  • % of Calories from Fat: 18 %
  • % of Calories from Carbohydrate: 69 %
  • % of Calories from Protein: 12 %
  • Fiber: 2 g
  • Calcium: 47 mg
  • Sodium: 124 mg

  • This recipe provides 1 ½ servings of vegetables per person, everyone should try to get at least 2 servings each day.
  • The more you cook vegetables like carrots and broccoli, the more their bright colors fade. This also means that more nutrients are lost or destroyed during the cooking process. The goal is to cook vegetables just enough that they are chewable and tasty, but not too much that they lose important nutrients.
  • It may be difficult to get children to eat vegetables every day. Try adding a small amount of butter, ranch dressing, or cheese to this recipe to encourage kids to try the potatoes, carrots, and broccoli.
  • Potatoes are considered starchy vegetables because they have carbohydrate. Each portion of Colorful Mashed Potatoes is about one serving of carbohydrate. Individuals with diabetes will want to consider this a serving of carbohydrate, or one carbohydrate exchange.
  • This recipe is very low in fat because of the low-fat milk and small amount of oil.
  • Olive oil is better than butter or margarine to use in cooking because it is a plant fat where butter is animal fat. Plant oils have unsaturated fatty acids that can help reduce the risk of heart disease; in comparison, the saturated fat in butter increases one’s risk for heart disease.
  • Be cautious of using margarine or hydrogenated shortenings. These fats have something called trans-fatty acids which makes them soft and easy to spread. Research today has proven that these trans-fatty acids may increase your risk for high cholesterol and heart disease even more than butter.


  • This may be a recipe for parents to do alone because of all the complicated steps and cutting. It is kid-friendly to eat, but not to prepare!
  • Keep the skillet handle away from you, toward the inside of the stove. This prevents bodies or hands from knocking the hot contents of the skillet off the stove.
  • This makes great leftovers, but they should be covered and kept at an appropriate temperature, less than 40° F for no more than 4 days. Bacteria and mold will grow in any food product, not just meat!

Recipe courtesy of 5 A Day For Better Health, National Cancer Institute