Mashed potatoes with mushrooms and brussels sprouts
Mashed potatoes are a comfort food favorite, but they can be more than just a tasty side dish. By adding mushrooms and Brussels sprouts and making a few healthy tweaks, you can transform this classic into a nutrient-packed delight. Here's a recipe that's not only delicious but also filled with vitamins, minerals, and fiber. This is a great way to get more veggies in the bellies of your kiddos, and offers a nice alternative for a holiday side dish. I’ve offered dairy and vegan options below, both work well!
Ingredients
For the Mashed Potatoes:
2 pounds of organic potatoes, preferably Yukon Gold or red potatoes, peeled and cut into chunks
1/2 cup of organic grass fed whole milk, or sub with homemade almond milk for a vegan option
2 tablespoons of grass fed organic butter or ghee (or olive oil for a vegan option)
Salt and pepper to taste
For the Mushrooms:
8 ounces of mushrooms, sliced (shiitake or cremini work well)
2 tablespoons of butter/ghee/olive oil
2 cloves of garlic, minced
Salt and pepper to taste
For the Brussels Sprouts:
1 pound of Brussels sprouts, trimmed and halved
2 tablespoons of butter/ghee/olive oil
Salt and pepper to taste
Nutritional Benefits
Potatoes: Rich in vitamin C, vitamin B6, and potassium, potatoes are a great source of energy and can help with digestion due to their fiber content.
Mushrooms: Packed with vitamins, minerals, and antioxidants, mushrooms can boost your immune system and provide a meaty texture without the added fat.
Brussels Sprouts: These little green gems are rich in fiber, vitamins A, C, and K, and antioxidants, which can help protect against chronic diseases.
Olive Oil: A healthy fat that's good for heart health.
Almond Milk: A dairy-free alternative that adds creaminess without the saturated fat.
Instructions
Mashed Potatoes:
Cook the Potatoes: Place the potatoes in a large pot and cover with cold water. Add a pinch of salt. Bring to a boil, then reduce heat and simmer until tender, about 15-20 minutes.
Mash the Potatoes: Drain the potatoes and return them to the pot. Add the olive oil, almond milk, salt, and pepper. Mash until smooth, adjusting seasoning as needed.
Mushrooms:
Cook the Mushrooms: In a large skillet, heat the olive oil over medium heat. Add the garlic and cook for 1 minute. Add the mushrooms and cook until browned and tender. This can take some time, be patient. Season with salt and pepper.
Brussels Sprouts:
Roast the Brussels Sprouts: Preheat the oven to 400°F (200°C). Toss the Brussels sprouts with olive oil, salt, and pepper. Spread on a baking sheet and roast until golden brown and tender, about 20-25 minutes.
Assemble:
Combine Everything: Gently fold the mushrooms and Brussels sprouts into the mashed potatoes until well combined.
Serve: Transfer to a serving dish and serve warm.
This healthy version of mashed potatoes with mushrooms and Brussels sprouts is more than just a tasty side dish; it's a nutritional powerhouse. By choosing wholesome ingredients and focusing on healthy cooking methods, you can enjoy a dish that nourishes both body and soul. Perfect for family dinners or special occasions, this recipe brings together comfort and nutrition in one delicious package. Enjoy!
