Dairy-Free Mashed Potatoes

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A few years ago, when I embarked on a vegan diet, I thought my life-long love affair with this creamy side dish had to come to a screeching halt. I couldn’t ever quite wrap my brain, or taste buds, around vegan butter alternatives, so I was certain there was no way to make them. I was wrong. That Thanksgiving, out of desperation, I whipped out a carton of my favorite store-bought vegetable stock, tossed in some olive oil, rosemary and garlic, and had the creamiest bowl of satisfying mashed potatoes I could’ve hoped for. I no longer adhere to a vegan diet, but I still make these on a regular basis!

Further Food Nutritionist Commentary:

Mashed potatoes are a great food for those with IBS/IBD, as they are simple and easily digested. If you are healing from GI issues, make sure that you peel the potatoes, as glycoalkaloids found in skin can be hard on the digestive tract.

Garlic is a potent antioxidant, and is thought to help protect colon cells from cancerous growth, something that ulcerative colitis sufferers are at higher risk for. For those who are able to tolerate, it’s great for flavor and phytonutrient action. For those whose systems are upset by garlic, feel free to omit and throw in a little extra rosemary. A 2011 study found that the essential oils found in rosemary were helpful at reducing colitic activity, another major benefit to this dish.


By Casey Giltner, Nutritionist
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Dairy-Free Mashed Potatoes

  • Prep Time: 10 minutes
  • Cook Time: 15-20 minutes
  • Servings: 6

Ingredients

2 pounds potatoes (peeled, chopped into cubes)

1 teaspoon salt

½ cup light stock or bone broth

¼ cup olive oil

1-2 cloves garlic (minced)

1 tablespoon fresh rosemary (finely chopped)

1 teaspoon fresh cracked black pepper

½ teaspoon salt

Instructions

  1. Add potatoes and salt to pot of boiling water, making sure water covers top of potatoes. Boil until you can easily pierce potatoes with fork.
  2. Strain potatoes, return to pot, place back on stove (with heat turned off).
  3. Add oil, stock, and garlic, mashing with potato masher until desired creaminess.  Or, place all ingredients into a food processor until just blended together (being careful not to over blend or it can become gummy).
  4. Stir or whisk in rosemary, salt, and pepper.
Add potatoes and salt to pot of boiling water, making sure water covers top of potatoes. Boil until you can easily pierce potatoes with fork. Strain potatoes, return to pot, place back on stove (with heat turned off). Add oil, stock, and garlic, mashing with potato masher until desired creaminess.  Or, place all ingredients into a food processor until just blended together (being careful not to over blend or it can become gummy). Stir or whisk in rosemary, salt, and pepper.

Nutrition Information

Per Serving:  Calories: 210; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 1mg; Sodium: 626mg; Potassium: 664mg; Carbohydrate: 29g; Fiber: 2g; Sugar: 1g; Protein: 4g

Nutrition Bonus:  Vit C: 51%; Iron: 9%

 

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