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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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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
These powerful experiences, along with the stories I hear daily from Further Food's Health Heroes, inspire me to keep going further.  I am so deeply honored to be spear-heading this important work of using crowd-sourced data to find food-based solutions for a variety of health conditions. I believe in the wisdom of your stories, the strength of our community, and in the power of celebrating food as we get healthy together.
Help us spread the word about what we're doing, because we're just getting started!
 
Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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