Potatoes often get a bad rap nutritionally, but it usually is because of what gets put on or in them.

A plain, medium potato is a great source of vitamin C and has more potassium than a banana, yet it has only 160 calories with no fat. Turn it into the traditional batch of fluffy, butter-drenched mashed potatoes, however, and it's another story.

But it doesn't have to be that way. Making mashed potatoes that are creamy, satisfying and healthier is easier than you might think. It's all a matter of using the right potatoes and being careful about what you mash into them.

Typically, russet (also called baking or Idaho potatoes) are the best for mashing because they have a drier texture that absorbs liquids and flavorings without becoming runny or gooey.

For healthier mashed potatoes, a better choice is Yukon Gold potatoes, which have a waxy texture and a naturally rich-tasting flavor. Plus, the beautiful yellow color creates a buttery illusion of richness.

Rather than adding whole milk or cream when mashing potatoes, there are several lower and nonfat options.

Nonfat buttermilk can add a dairy richness and slight tanginess to potatoes while leaving them light and fluffy. If you want to use regular milk, go with skim or low-fat rather than whole.

Fat-free chicken or vegetable broth can be used instead of dairy to add a savory flavor. Use the same amount of broth as you would milk or buttermilk.

Adding pureed roasted garlic with nonfat buttermilk or milk also enhances richness. Mash about 10 cloves of roasted garlic along with the potatoes. Even better, work everything through a potato ricer, which produces smooth, fluffy potatoes.

Of course, a little butter can go a long way in mashed potatoes. Just a few teaspoons or a tablespoon at the most can add enough buttery flavor to transform the dish. Putting a few pats of butter right on top of the potatoes in the serving dish is another way to fool the eyes (and stomach) into thinking there's more butter within.

BUTTERMILK MASHED

GOLDEN POTATOES

* Start to finish: 30 minutes (10 minutes active). Makes 6 servings.

* What you'll need:

2 pounds Yukon Gold potatoes, peeled and cut into large chunks

1 tablespoon butter

11/4 cups nonfat buttermilk

1/2 teaspoon salt, or more to taste

1/4 teaspoon ground black pepper, or more to taste

* How to do it:

Place the potatoes in a large saucepan, then add enough water to cover by at least 1 inch. Bring to a simmer and cook over medium heat, covered, until the potatoes are very tender, about 15 minutes.

Meanwhile, in a small saucepan melt the butter over low heat. Stir in the buttermilk and heat until just warm (the buttermilk will curdle if overheated).

When the potatoes are done, drain them in a colander, then return them to the pan.

Mash the potatoes with a potato masher, electric mixer or by putting them through a ricer.

Stir in enough of the warm buttermilk mixture to make the potatoes fluffy but not soupy. The amount of buttermilk will vary depending on the moisture content of the potatoes. Season with salt and pepper.

* Nutrition information per serving (values are rounded to the nearest whole number): 161 calories; 19 calories from fat; 2 g fat (1 g saturated; 0 g trans fats); 8 mg cholesterol; 29 g carbohydrate; 5 g protein; 2 g fiber; 243 mg sodium.

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