– vegan – gluten free – grain free – oil free – refined sugar free –
The creamiest + fluffiest mashed potatoes accented with fresh garlic and green onion. It’s the perfect side dish, especially topped with my favorite oil-free gravy.
A large pot
A vegetable peeler
A cutting board
A potato masher
See below for a breakdown of ingredients and substitutions.
Vita Pura Health
Yields 5 servings
The creamiest garlicky mashed potatoes, free of dairy and oil!
25 minPrep Time
20 minCook Time
45 minTotal Time
- 5 lbs. white potatoes
- 2 cups nondairy milk (I used oat milk)
- 6 cloves of garlic, minced
- 1 tsp sea salt
- 1 tsp black pepper
- 1 cup green onion, chopped (optional)
- Peel potatoes and dice into about 1" pieces (the smaller the potatoes are cut, the faster the cooking time). Add potatoes to a large pot and cover with water, about 2 inches above potatoes.
- Bring water to a boil and cook until potatoes are soft and can easily fall apart with a fork. This will take about 20 minutes, but will vary depending on the size of the potatoes and the temperature of the stove, so check occasionally.
- When the potatoes are done, use a strainer to remove the water and add the potatoes back to the pot.
- Pour in the milk and use your potato masher to mash potatoes. The longer you mash, the creamier the potatoes. You can add more milk if potatoes seem dry.
- Add in the garlic, salt, pepper and green onion. Once fully combined, potatoes are ready to eat!
~ To reheat, transfer mashed potatoes back to the pot on medium heat. Mix occasionally and add more milk if necessary.
~ 5 lbs. of potatoes makes approx. 9-10 cups mashed potatoes. Nutrition label is based on 5 servings (2 cups each).
~ Substitutions are listed in the following text.
- Calories 435
- Total Fat: 1 g 1.54%
- Saturated Fat: 0 g 0%
- Cholesterol: 0 mg 0%
- Sodium: 461 mg 19.21%
- Potassium: 2504 mg 71.54%
- Total Carbohydrate: 99 g %
- Sugar: 6 g
- Protein: 12 g
- Vitamin A: 4.96%
- Calcium: 92 mg 9.2%
- Iron: 5 mg 27.78%
To make these mashed potatoes, you will need:
- White potatoes: an excellent source of healthy carbs and fiber. One medium white potato has 3.6 grams of fiber as well as roughly 36% of your daily potassium, 29% of your vitamin C, 28% of your vitamin B6, 24% of your copper, 19% of your phosphorus, 18% of your manganese, 15% of your magnesium, 19% of your vitamin B3, 16% of your folate and 13% of your vitamin B5. Substitutions: you can swap out white potatoes for any of your favorite potatoes, however cook time may vary slightly.
- Non-dairy (nut/oat/soy) milk, unsweetened: a great dairy-free alternative to cow’s milk since it has less calories and less sugar. Depending on your milk of choice, dairy-free milk is a great source of calcium and vitamin D. Be sure to buy unsweetened milk for this recipe to prevent added sugars.
- Optional: Green onions (scallions): aids the body in removing toxins and detoxifying the liver. Like other members of the allium family, green onions lower the risk of disease.
- Minced garlic: like other vegetables in the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures. Substitutions: 1 tbsp minced garlic is equivalent to about 1 tsp garlic powder.
- Black pepper: a good source of antioxidants. One tablespoon of black pepper has 49% of your daily recommended manganese.
- Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.