(Serves 4)

• 4 large Kestrel potatoes, peeled

• 4 cloves garlic, peeled & whole

• ¼ cup milk

• 1 -2 tablespoons extra virgin olive oil

• pinch salt & pepper

• ¼ bunch parsley, finely chopped (optional)

1. Cook the spuds. Pop your potatoes and garlic cloves into a large pot of water. Bring to the boil over high heat and cook until the potatoes are soft enough to crush with the back of a spoon (about 15–20 minutes).

2. Drain & return to pot. Drain well, then return the potatoes and garlic to the warm pot. This helps steam off any extra moisture, so your mash stays fluffy.

3. Mash it up! Add half the milk, olive oil, and a good pinch of salt and pepper. Mash until smooth and creamy, adding extra milk little by little until you hit your perfect mash texture.

4. Finish with flavour. Stir through fresh parsley (if using) and taste as you go. Adjust seasoning until it makes you smile, then it’s ready to serve!

Snapshot

Each serve of creamy garlic mash provides around 1395 kJ of energy with 9.2 g protein, a gentle lift from the milk, though not a main protein source.

Total fat is modest at 9.8 g, with very little saturated fat (1.8 g) and plenty of heart-happy fats (6.6 g MUFA from olive oil).

Carbohydrates sit at 47.7 g, balanced by 6.3 g fibre for steady energy release and slower blood sugar rise.

Sodium is low at just 100 mg, while potassium is naturally high at 1176 mg (typical for potatoes) and phosphorus sits at a moderate 185 mg.

What it means on the plate:

• Great side, not a full meal: Big tick for comfort + fibre, but it’s mostly carbohydrate and healthy fats.

• Diabetes-friendly context: 47.7 g carbs can fit a plan, the trick is to keep portions sensible and pair with protein (fish, chicken, lentils) + non-starchy veg to smooth the glucose curve.

• Heart health: Low sat fat, MUFA-rich and low in sodium, tick! tick!

• Kidney considerations: Potassium is high; for those needing potassium restriction, consider the tweaks below.

Food group balance: → Lovely veg-centric side; add a lean protein and a colourful non-starchy veg to round out the plate

• Vegetables: 4.2 serves (starchy veg)

• Dairy: 0.1 serve

Quick CWJ tweaks:

• For diabetes balance: Serve a smaller scoop + add extra greens and a solid protein.

• For lower sat fat: Stick with EVOO; use reduced-fat milk or fortified unsweetened milk.

• For kidney-friendly swaps (lower K):

  Half-and-half potato + cauliflower mash, or

  Double-cook/leach: cut potatoes small, boil in plenty of water, drain, refresh with new water, boil again, then mash.

• For extra flavour without salt: Roast the garlic first, finish with parsley/chives, lemon zest, or cracked pepper.

CWJ takeaway

Comforting, fibre-rich mash with heart-healthy fats and low sodium. Treat it as the cozy carb side, then build the balance with protein and plenty of colourful veg.