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Fats are Bad, But You Still Need Them

By June 24, 2017Food Waste

When we talked about fats recently, you may have thought we were banishing you to a life devoid of your favorite comfort foods. Puh-lease. Here at Rich Thomas, we love our comfort food and today, we’ll show you how to take two classic dishes and make them healthier without compromising on taste. 

Mashed Potatoes (makes 4 servings)

First, remember that it’s not necessary to peel your potatoes unless that’s your preference. The skins contain many nutrients so leaving them in is ideal, but it’s up to you. If you do leave the skins on, make sure to scrub the potatoes well before cooking them.

Here, we’re using olive oil in place of the milk or cream that traditionally accompanies mashed potato recipes. We’re including a small amount of butter to help give the dish that classic decadent taste, but you can easily omit it to make this recipe completely dairy-free.


  • 2 pounds of baking potatoes
  • 1 – 2 tablespoons unsalted butter, softened

    Healthy Mashed Potatoes

  • 1/2 cup olive oil
  • salt and black pepper to taste


  1. Peel (if desired) your potatoes, and quarter them.
  2. Bring a pot of salted water to a boil. Add potatoes to the pot and boil them for about 15 minutes or until they are tender, but still firm.
  3. Drain potatoes.
  4. Add butter to the pot and mash it just enough to start mixing it in with the potatoes.
  5. Add the olive oil slowly, about a tablespoon at a time. Just as if you were using milk, too much added liquid (even magical olive oil) is going to turn your mashed potatoes into gloop.
  6. Mash to desired consistency.
  7. Season with salt and black pepper to taste. Serve.

Alternative Steps:

  1. Instead of draining all of the potato water, leave a tiny amount in and mash it in with the potatoes. This adds flavor and will enable you to use even less butter and olive oil. But we mean it when we say a tiny amount! Too much and you’re going to have a very strange soup.
  2. At the very end, sprinkle in some freshly chopped chives or a little minced garlic for flavor and a nutritional boost.


Potato Chips (makes 4 servings)


  • 1 large Yukon Gold or Idaho potato, peeled or unpeeled according to your preference, and sliced into 1/8inch slices (or as thin as you can get them) a
  • 5 tablespoons of olive oil
  • Salt and black pepper to taste


  1. Preheat your oven to 400F.
  2. Slice the potatoes into a bowl (a mandoline, if you have one, will make this step easier) and immediately toss them with the olive oil.
  3. Season with salt and black pepper and arrange the slices in a single layer on a baking sheet.
  4. Bake in the oven for 12-15 minutes, or until golden brown.
  5. When done, for maximum crispiness, remove the chips to a rack to cool (this gets them out of any of the oil that may have accumulated under them on the baking sheet).
  6. Serve (we like them warm but you can serve them cool, too).

 Alternative Steps:

  1. You can season your potato chips with any of number of tasty things – chili powder, cumin, dried herbs and more – just make sure to do this right after the chips come out of the oven. This way there will still be warm residual oil for the toppings to stick to.


We hope that you enjoy these recipes and that we’ve eased your mind – healthy eating doesn’t mean bland or giving up your favorites.

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