Creamy Dairy-Free Garlic Mashed Potatoes for extra Vitamin C

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!

Creamy Garlic Mashed Potatoes

January 27, 2025

by Kasia Kines

Category EBV-Approved Recipes Side Dishes

Ingredients

• 1 1/2 pounds organic white potatoes - unpeeled and cut into equal bite-size pieces
• 2 cloves garlic - minced
• 1/2 cup vegetable broth or water
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon Herbamare salt
• 1/4 teaspoon pepper
• 1/4 teaspoon thyme

Instructions

1. Bring a pot of water to a boil and add your potatoes. Keep boiling and cook these for about 10 minutes or more until they are so soft that your fork will just slide into them. If you want to give your potatoes a little more flavor while they are cooking you can add in some garlic and vegetable broth to the pot).
2. Drain the potatoes.
3. In the potato pot, add minced garlic, vegetable broth, extra virgin olive oil, Herbamare salt, pepper and thyme.
4. Mash until smooth and creamy.

Tags

healthy cooking,

healthy recipes,

mashed potato,

potato

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