Mashed Potatoes (Dairy-Free)


When you process a vegetable a lot…like peeling it, cooking it, mashing it, blending it…you make many of its nutrients more bioavailable, since your body doesn’t have to work as hard to digest all that cellulose. Cellulose is the fiber in veggies that humans tend to have a hard time digesting raw. That’s the insoluble fiber that just passes right through the digestive system, keeps your BMs solid, and makes up the “digestible” carbs you can subtract when you are low-carbing. So, cooking and mashing and pureeing can be a really good thing. In the case of potatoes, though, cookign and mashing can raise the glycemic index, causing a blood sugar spike. So watch yourself carefully when you choose to eat mashed potatoes…does it seem like they make you feel hungry rather than full? Do you want to eat more of them than you should? Do they give you a rush of happiness and energy? If so, they may be spiking your blood sugar and you may need to stick wtih simpler preparations, like boiled or baked potatoes. Or, you may need to pass on potatoes altogether if they make you gain weight or prevent weight loss for you. But for those of us who would occasionally like to enjoy some mashed potatoes (Thanksgiving, anyone?), these are a pretty decent option. Made with coconut milk rather than cow’s milk, they are perfect for those sensitive to dairy. And the generous fat content will lower the glycemic index, keep you full longer, and have less impact on your blood sugar. Oh, and did I mention that they taste incredible?!


 medium red potatoes (about 1 lb.)
1⁄4 c coconut milk
1⁄4 c coconut oil, olive oil, or butter (use butter if you can tolerate some high-fat dairy)
1⁄4 t sea salt
Source: Kathy AndersonPrep time: 10 minutes Cooking time: 20 minutes Total time: 30 minutes


Peel potatoes and quarter. Place in salted boiling water, reduce heat to medium-low and partially cover. Cook at a low boil for about 20-25 minutes, until potatoes are fork tender. Drain.

Add coconut milk, fat (coconut oil, olive oil, or butter), and salt. Beat with a potato masher or electric mixer until smooth and creamy. Add more coconut milk as needed to get to desired consistency.

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