For some, mashed potatoes are the ultimate comfort food. In my Thanksgiving attempts to health-ify mashed potatoes (sans the fat), they turned out gummy, gluey and not so comforting. But here’s a whole food, plant-based recipe (adapted from Vegetarian Times) that turns out a dairy-free, tasty, and silky mash.

What’s In It…

  • 6 medium cloves garlic, peeled
  • 3/4 cup low-sodium vegetable broth
  • 4 oz. silken firm tofu (I use More-Nu Silken Firm – the blue box)
  • 2 tsp. extra virgin olive oil
  • 1-1/2 lbs. Honey Gold potatoes or Yukon Gold (4 medium cut into 2″ chunks)
  • 1-1/2 tsp. sea salt (to taste)
  • 1/4 tsp. freshly ground pepper
  • Optional add-ins: dried rosemary, chives, green onions, parsley
Honey Gold (Bite-Size) Potatoes

How It’s Made…

1. In a small saucepan, simmer garlic and broth over medium heat. Reduce heat to low, cover and simmer for 15 to 20 minutes until garlic is tender.

2. While garlic is poaching, combine potatoes in a large saucepan and cover with enough cold water to cover. Bring to a boil over medium-high heat.

3. Reduce heat to medium, cover and cook potatoes for 10 to 15 minutes until they’re tender. Reserve 1/2 cup of potato cooking water. Then drain potatoes well.

4. When poached garlic is tender, transfer broth/garlic to a small food processor. Add tofu and oil, then process until mixture is smooth and creamy. Cover with a towel and keep warm until potatoes are done. (I add in all the garlic cloves, but you can add as many as you like depending on your garlic tolerance. You can just add the garlic-infused broth if you like, but garlic is a rich source of healthy plant compounds.)

5. In a large bowl, mash drained potatoes with a potato masher. Gently stir in warm tofu mixture and enough reserved potato water to make a smooth purée.

6. Season with sea salt (to taste), pepper, and rosemary. Serve.

Makes 4 servings.

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *