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Creamy Dairy-Free Garlic Mashed Potatoes for extra Vitamin C

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Potatoes have gotten such a bad rep in this country, but I am glad that they are coming back into grace. I was raised on potatoes in Poland and they do NOT, repeat, do NOT cause disease. On the contrary. Whole communities have sustained themselves on potatoes. In the US, most people are fond of mashed potatoes, so we decided to spice things up a little here for you with this creamy garlic mashed potatoes recipe. The combination of the ingredients makes this meal both healthy and tasty.

Health benefits of potatoes

Potatoes are an excellent source of a wide range of minerals, vitamins, and other nutrients. There was a very old study from 1930s from Poland, where diet of potatoes exclusively failed to produce vitamin C or protein deficiency. Importantly, potatoes contain vitamin C, a frequently forgotten fact. Mind you, make sure your potatoes are organic, so you can use the skins, which contain so many important nutrients. So much so that in some cultures, potato peels are never discarded and potato peel water is considered very nourishing.

Even Dr. Jensen himself advocated

a vegetarian broth with potato peels decided ago.

Potatoes can help you take care of diarrhea. Keep in mind that eating too many potatoes can lead to diarrhea too, but that would really have to be excessive.

Apart from vitamin C and protein, potatoes are rich in many B vitamins, and minerals including zinc, magnesium, iron, as well as potassium, fiber, carotenoids like zeaxanthin and lutein, flavonoids and quercetin, with some beneficial anticancer protection. These carotenoids are great for the heart.

What about sugar spikes?

Potatoes contain resistant starch, which actually helps slow down glucose uptake, especially when they are chilled and if you keep the skins on. We are talking about organic, unpeeled potatoes cooked in water and chilled. [Only people with diabetes should be careful with potato intake].

How potatoes affect you depends on how they were prepared.

Skip the bacon, butter and sour cream.

Steam or cook them in water with skins on.

What is Herbamare?

One of the ingredients in this mashed potatoes recipe is Herbamare used in place of ordinary table salt. Herbamare represents a mixture of sea salt and 14 unique herbs. This gluten-free product made from organic ingredients will not only spice the meal, but it will also bring a few health benefits. You can find herbamare in local health stores or online (at the A. Vogel official website).

Tips for cooking with fresh garlic

Fresh garlic is a health powerhouse. Quick tip for removing skins: put the separated cloves into a jar, close the lid and shake very vigorously until you see the skin separate. Alternatively, cut off the flat end of the clove with a knife, and then press a large knife flat with the palm of your hand against the clove of garlic and the skin will just slide off. Fresh garlic can leave an odor on your hands, for which you can use a few drops of lemon extract on your hands and massage them for a while. Use lukewarm water to rinse.

Enjoy this healthy creamy garlic mashed potato recipe any time, and especially as a healthier option for Thanksgiving. Looking for more recipes with functional nutrition benefits? Follow me on Pinterest!

Eat Well. Look Great. Feel Spectacular. Naturally!


  1. Posted on April 16, 2020 at 7:15 PM by Laura DuPre

    We are told nightshade foods cause inflammation. I have Hashimoto’s which I’m actually close to having in remission, but I was told not to eat nightshades.
    What is your opinion? I miss potatoes, they helped my fathers family survive the Great Depression.

  2. Posted on January 19, 2022 at 3:12 PM by Kasia Kines

    nightshades are most likely not the reason why you developed Hashimoto’s – more likely it was an infection like EBV or gluten. Potatoes have very bad reputation in the US, which is unfortunate. You will not know until you try to introduce it back.


If you want to transform your life, if you want health and wellness, if you want peace of mind, there isn’t a better investment than working with Kasia.~ Beth