Mashed Potatoes and Mushroom Gravy with a Healthy Twist
Mashed Potatoes and Mushroom Gravy with a Secret Ingredient
I don’t know about your family, but mine loves mashed potatoes. If a holiday meal is coming up and I ask them what they want, mashed potatoes is invariably top of the list. Of course I’m constantly trying to reinvent favorite recipes with a healthier twist, so I was very happy with how this one came out.
My family loved it and the “secret ingredient” was undetectable, but it definitely increased the nutritional value of the dish.
This side dish is quick, creamy, filling, yet has a nice dose of cauliflower, a cruciferous veggie that is loaded with antioxidants and is anti-cancer.
I use red potatoes for their higher nutrient value and don’t peel them for the same reason.
A bean flour is used to thicken the sauce, but if it’s not something you have, you can easily leave it out.
You can serve this with a big salad plus another side dish of beans and you’d have a hearty meal.
Please let me know how you enjoy it.
Serves a family of 4
1 small organic cauliflower, or ½ large cauliflower cut into florets
6 organic red potatoes, washed (unpeeled) and cut into bit-sized pieces
2 cups sliced organic crimini mushrooms. If you can’t find the brown ones, white are fine too.
2 Tablespoons minced organic shallot or sweet onion
2 Tablespoons vegan butter or healthy cooking oil such as avocado or almond oil
1 cup organic vegetable broth
2 Tablespoons garfava flour or other unrefined gluten-free flour (this is optional is you’re avoiding beans for some reason and don’t want to use a refined grain flour)
1 teaspoon dried organic thyme
Himalayan sea salt and pepper to taste
- Steam the potatoes and cauliflower together until fork tender.
- Save the water from steaming.
- Put the steamed potatoes and cauliflower in a large bowl and using a potato masher, mash to the consistency you like. Add the vegan butter and steaming water as needed to get the desired moistness.
- Add salt and pepper to taste.
- Cover to keep warm.
- Saute the shallots and mushrooms in a couple of tablespoons of the veggie broth (or you could use a teaspoon or two of avocado oil) and the thyme until the shallots are translucent and the mushrooms are brown.
- Add the flour to combine with the onions and mushrooms, using a whisk.
- Slowly add the rest of the vegetable broth, continuing to whish to remove any lumps. Note: I like the garfava bean flour because it is unrefined and very easy to work with.
- Continue to add broth to get the sauce to your desired thickness. Season with salt and pepper to taste. Simmer for about 5 minutes to fully cook the flour and the sauce will continue to thicken. Add more veggie broth as needed.
- Serve the mashed potatoes and cauliflower, topped with the mushroom gravy.
Dr Vikki Petersen, DC, CCN, CFMP
Founder of Root Cause Medical Clinic
Author of “The Gluten Effect”