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Dairy Free, Paleo Mashed Potatoes – Only 6 Ingredients

Nov 5, 2019 | Recipes | 0 comments

Dairy Free Mashed Potatoes

These paleo mashed potatoes use cashews and chicken stock for plenty of flavor. You won't miss the milk and butter!

No one wants to miss out on mashed potatoes especially during Thanksgiving. It's a staple for the holiday meal and a comfort food everyone loves. What makes mashed potatoes so fluffy and good? The right kind of potatoes of course but also a good amount of butter and milk. Unfortunately, not everyone can tolerate milk because of food allergies or food intolerance. If you or a family member fall into this category then this recipe is for you!

The trick is to add fat in a new way…introducing cashew cream. I always use this cream in my Paleo lasagna and it works equally as well in mashed potatoes! The cashew cream replaces the fat and the broth replaces the liquid from the milk plus adds flavor!

I personally always use Yukon gold potatoes but you can also use Russet. Avoid “over” mashing your potatoes and don't use a hand mixer or blender (I know it can be tempting)…this can turn that fluffy texture into glue quickly. The easiest mashed potato tool of all time is the potato ricer. It mashes the potatoes for you and removes the skin in minutes.

For Thanksgiving or parties I like to mash my potatoes right into a warm slow cooker. This makes a great serving container to keep your potatoes warm. Don't hold in there more than 2 hours as the edges will start to burn. You may need to add a little more broth periodically if it gets too thick.

You certainly don't need to add the shallots in this recipe but I love the extra flavor they provide. Sauteed garlic will give you a similar boost in flavor as well!

Enjoy and happy holiday!

Dairy Free, Paleo Friendly Mashed Potatoes

Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Servings: 8

Ingredients

  • 2 # Yukon gold potatoes
  • 3 shallots*
  • 1 cup cashews
  • 1/2 cup chicken stock**
  • salt and pepper

Instructions

  • In a large pot boil 2# yukon gold potatoes with skin on until fork tender ~25mins. Allow to slightly cool.
  • Soak 1c cashews in 1c hot water for ~20mins. Blend cashews in blender with water until smooth. Set aside.
  • Finely chop 3 shallots. In a small saute pan heat 1tsp olive oil over med heat. Saute chopped shallots until softened. Set aside.
  • Heat crockpot on warm. Remove skin from potatoes (easiest using a potato ricer).
  • In warm crockpot, mash together warm potatoes + ~3/4c cashew cream + 1/2c chicken broth (1/4c increments at a time) + sauteed shallots and S&P to taste. Add more cream and broth as needed. Keep in warm crockpot for service.

Notes

*Can add more or less shallots or skip shallots and use 3-4 cloves of minced garlic.
 
**Read all ingredient lists; avoid added msg, sugar, gluten, etc

What is the nutrition like in these paleo mashed potatoes?

Okay, I know that nutrition may not be the first thing you think of when you think about mashed potatoes but hear me out. I always say that taste is number one when I develop new recipes…if no one wants to eat it, it doesn't really matter how nutritious it is, right?

Plus the dietitian in me loves nerding out on the nutrition profile of the various ingredients I use. If you feel the same, you'll love reading these nutritional highlights:

Potatoes (Vitamin C, Vitamin B6, Potassium, Manganese, Antioxidants)

They get a bad rap sometimes, but the reason potatoes are considered unhealthy by some has much more to do with preparation than nutritional content. Sure french fries won't make the cut for superfoods, but neither would deep fried brussels sprouts…. Cooked in a healthy way, potatoes can be quite a nutritious side. Much of their vitamin content is in the peel, so make sure to leave the skin on!

Shallots (Iron, Potassium, Folate, Zinc)

With more fiber than other onion varieties, shallots provide many vitamins and nutrients. They're also high in antioxidants and other beneficial plant compounds.

Cashews

While generally thought of as nuts, cashews are actually seeds. They're rich in copper, magnesium and manganese. These nutrients are good for bone health, brain health and immunity. Cashews are also high in antioxidants and may benefit weight loss efforts, blood sugar levels and heart health.

Are these dairy free mashed potatoes good for meal prep?

Yes! While potatoes can be a bit tricky for meal prep because they become discolored when chopped ahead, there are still things you can do to prep.

First, wash your potatoes! This sounds simple, but having all of your produce washed before you start to cook a meal really makes a difference.

Next, make the cashew cream so it's ready to go on dish day.

Finally, chop and sauté you shallots so they'll be easy to stir in.

With these quick steps, your mashed potatoes will come together quickly on the day you plan to serve!

More Healthy Comfort Food

If you're looking for more healthy comfort food (including some paleo comfort food options), you've come to the right place! I love taking beloved recipes and upping the nutrition content a bit so they leave you feeling great. Here are a few of my favorites:

Slow Cooker Pulled Pork with Gluten Free Biscuits (Paleo friendly): Between my Kansas upbringing and my current home in Texas, I get that bbq has an important place in many of your food memories. There is no reason you can't enjoy it even if clean eating is important to you or you're Paleo. I've even included a gluten free & paleo biscuit recipe!

Pecan Crusted Chicken Strips (Paleo friendly): If your kiddos (or your inner kid!) love chicken fingers, this recipe is a must-try. Not only are they much healthier than typical chicken fingers, they are so crispy and delicious.

Gluten Free Chicken Enchiladas (w/ Homemade Enchilada Sauce!): If you haven't tried making homemade enchilada sauce, you're going to be so surprised at how easy it is and how big of a difference it makes in the results.

Healthy Shepherd's Pie w/ Cauliflower (Paleo if omit peas): Comfort food doesn't get much more classic than shepherd's pie. My version uses a mix of potatoes and cauliflower for a creamy texture and stellar nutritional content.

Dairy Free Chicken Pot Pie Soup (Paleo friendly): Just like my dairy free mashed potatoes, this chicken pot pie soup uses cashew cream for amazing creaminess with no dairy needed.

Looking for prep-ahead, healthy Thanksgiving recipes?

Personally, I think mashed potatoes should be eaten all year long but, for many, they're primarily enjoyed as a Thanksgiving side dish. If you're looking for more healthy Thanksgiving resources, here are a few to get you started:

Turkey & Orange Cranberry Sauce: Nothing is more important than the bird on turkey day! My recipe is simple, bright and, of course, meal prep friendly!

Healthy Thanksgiving Recipe Roundup: If you need a little inspiration for your Thanksgiving table, you'll find all kinds of recipes here, including my favorite sweet potato pie.

Prep-Ahead Thanksgiving Menu: If you want a delicious Thanksgiving meal you don't even have to think about, try our Prep Dish Party Menus! They include a full Thanksgiving menu, as well as prep-ahead menus for holidays throughout the year.

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Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

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