Mashed Potatoes

This classic comfort food can be enjoyed without the milk, butter, and cream it usually contains. When you omit those troublemaker foods, mashed potatoes can return to starring the humble, healing, tasty potato at its finest.

Potatoes will be your allies if you’re looking to fight any chronic illness—to fend off liver disease, strengthen your kidneys, soothe your nerves and digestive tract, and help reverse Crohn’s, colitis, IBS, or peptic ulcers.

Mashed Potatoes

Ingredients:

• 2 lbs medium Yukon Gold potatoes, roughly chopped
• ¾ cup water (purified or spring) or lite coconut milk; unsweetened, gluten-free oat milk; or unsweetened almond milk; more if needed
• 1 tbsp finely chopped fresh rosemary
• ½ tbsp freshly squeezed lemon juice (optional)
• Sea salt, to taste (optional)
• Black pepper, to taste (optional)
• ½ tsp cayenne or paprika, to serve (optional)

Directions:

Set up a steamer basket over a pot filled with about 2 inches of water. Place the diced potatoes in the steamer basket, cover the pot with a lid, and steam the potatoes for about 15 to 20 minutes or until they are fork-tender. The cooking time may vary depending on the size of your potato pieces.

Once the potatoes are fully cooked, carefully remove them from the steamer basket and place them in a large mixing bowl. Use a potato masher or a fork to mash the steamed potatoes until they are mostly broken down. Gradually add the 3/4 cup of water or coconut, oat, or almond milk to the mashed potatoes. Begin with a smaller amount and add more as needed to achieve your desired consistency.

Mix in the finely chopped fresh rosemary and freshly squeezed lemon juice (if using).

Season with sea salt and black pepper to taste (if using). Transfer to a serving dish and if desired, sprinkle cayenne or paprika on top of the mashed potatoes for a bit of heat and color.

Serves 2-4

Recipe Notes:

• For a smoother mash, peel the potatoes before steaming.
• While high-quality sea salt or mountain rock salt and black pepper are optional inclusions, the recipe is more healing without them. Over time, you may wish to reduce or exclude them.
• For fat-free mashed potatoes, you can use water (the water from steaming the potatoes can be used) instead of milk.
• If you’d like creamier mashed potatoes, or if it’s for a special occasion or to please family and friends who are used to mashed potatoes made with dairy, you may wish to use lite coconut milk or unsweetened oat milk or almond milk instead of water. Check the labels on any store-bought milks to avoid consuming any with citric acid, carrageenan, natural or artificial flavors, oils, sugar, preservatives, or additives.

Get over 80 more delicious recipes and learn how to heal in Life-Changing Foods Expanded Edition: Save Yourself & Your Loved Ones with Fruits, Leafy Greens, Herbs, Wild Foods & Vegetables.

Categories: Grain Free, Side Dishes, Thanksgiving, Christmas, Potato Recipes, Holiday Recipes, New Recipes

This item posted: 11-Dec-2025

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