Healthy Mashed Potatoes: Creamy, Delicious & Dairy-Free.
Ever since I posted a recipe for Vegan Meatloaf, I noticed the traffic to this post for Mashed Potatoes and Roots has picked up dramatically. Healthy Mashed Potatoes are a MUST for Thanksgiving (save yourself for recipes that can’t be rehabbed!), but they also have a place on the table throughout the year (ie: the perfect healthy side dish for vegan meatloaf). I originally posted this recipe just before Thanksgiving in 2015, my skills have come a long way since then…it’s about time this post was updated.
Mashed Potatoes: The ultimate comfort food.
Mashed potatoes are the ultimate comfort food. Creamy, warm and satisfying. For Thanksgiving, they are a nice receptacle for that tasty gravy, a bona fide topping to the turkey pot pie, and full of nostalgia….what would Thanksgiving be without mashed potatoes? For the rest of the year, mashed potatoes—when done well—can provide a sentimental sense of comfort, warmth and well being…and some health benefits too!
Healthy Mashed Potatoes: Is there such a thing?
A healthy recipe for mashed potatoes also has the opportunity to be nutrient dense. REALLY?!?? By focusing on adding ingredients that will both enhance the taste and the nutritional value of the mashed potatoes, while simultaneously omitting those ingredients that make them gluttonous, it isn’t so hard to transform this dish nutritionally, while keeping it appealing to those only interested in taste and comfort. The result is a vegan, gluten-free delicious side dish.
Are Potatoes Good for you?
As long as you don’t fry them, potatoes can be nutritious, especially if you leave the skin on. Potatoes provide a significant amount of potassium, Vitamin C and antioxidants, while naturally containing no fat, sodium or cholesterol. So, potatoes can play a role in a healthful diet.
What else is in Mashed Potatoes and Roots?
Instead of using all potatoes in this recipe, I substitute some of the potatoes with other vegetables, to widen the variety of benefits, and keep the total calories in control. Cauliflower, parsnips, turnips and celeriac all substantially boost the Vitamin C levels in this recipe as well as providing significant amounts of potassium, folate, Vitamin K, Vitamin B6 and generous amounts of fiber. The addition of garlic not only adds to the flavor of this recipe, it increases the nutritional profile of this dish because garlic is a natural anti-inflammatory, supports lower blood pressure, and has numerous cardiovascular benefits.
What if I don’t have all the right ingredients?
Don’t sweat it! The basic idea is to add in other nutritious root veggies so it’s not just a heap of potatoes. The EXACT proportions aren’t as important as having a variety. If you can’t find celery root, use a bit more parsnips or cauliflower. Maybe add a pinch of celery seeds for the flavor. I chose beige veggies to mimic the potato color…..to be honest, I don’t always tell people at my table what’s in this dish. I call it mashed potatoes, I get lots of compliments and when people ask what’s in it besides potatoes I can truthfully answer: veggie broth and olive oil.
Health and The Holidays
Health and holidays don’t have to be mutually exclusive; nor do the holidays have to be a time of restriction, separatism, or guilt. Most dishes can be altered, even slightly, to become a healthier version of themselves. You’d think it was magic…but really it’s just a matter of knowing what to do and planning ahead to do it! Open your mind to all of the nutritious and delicious options out there! There isn’t only one way to do healthy!
Never forget that YOU are in control over what goes into your body…and ultimately how you FEEL. Decide to own your own well being! When you’re invited to someone else’s house for a meal, always volunteer to make something healthy….at least you’ll know there will be one thing on the menu that you can eat and still feel good afterwards!
- 1 1/2 lbs potatoes, scrubbed*
- 2 medium sized parsnips, peeled
- 2 medium purple turnips, peeled
- 1 small celeriac, peeled
- 1/2 small cauliflower (12 oz bag if using frozen)
- 6 cloves garlic, peeled
- 1/2 cup vegetable broth ***
- 2 Tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup chopped fresh parsley to garnish
- PREP Veggies: Scrub potatoes (no need to peel), peel parsnips, turnips and celeriac. Roughly chop all to approximately the same size.
- Put veggies and peel cloves of garlic in pot and cover with water by 2 inches.
- Bring to a boil and then reduce heat to a simmer for 20 minutes or until tender.
- Meanwhile, heat stock in small sauce pan.
- Drain vegetables, reserving 1/4 cup cooking liquid.
- Put cooked veggies back into pot and use a potato masher to evenly mash. I like to leave some chunks. If you like really smooth mashed potatoes, use an immersion blender.
- Drizzle olive oil and sprinkle S+P onto mashed potatoes, continuing to mash/blend. Use stock 1 Tablespoon at a time until desired consistency. If potatoes still seem dry, use cooking liquid 1 Tablespoon at a time.
- Taste for seasoning, adding more salt/pepper as needed.
- Sprinkle chopped parsley for garnish.
* Yukon Gold or Red Bliss make the creamiest mashed potatoes.
** Here's an easy recipe for veggie broth. If you buy it already made, be sure to use the low sodium variety and look for a brand that doesn't have added processed oils.
*** The easiest way to keep potatoes warm until serving is to either put them into a crockpot on warm, or to place covered over barley simmering water.
****To reheat leftover mashed potato: Place in slow cooker, add a little veggies stock, mix well. OR, place in baking dish, tightly sealed with foil and gently reheat at 375 for 30 minutes or until warmed all the way through.
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Amount Per Serving Calories 169 Total Fat 14g Carbohydrates 1g Protein 10g
This post was modified from the original that was posted on November 1, 2015