Healthy Mashed Potatoes with Mushroom Gravy Recipe

Happy Mushroom Monday!

I'm SO excited to share this recipe with you! These Healthy Mashed Potatoes finish off last week's "meat"loaf perfectly! I have to say mashed potatoes are one of my absolute favorite sides, but they are pretty heavy and usually don't have a lot of nutritional value. I have tried the cauliflower mashers and while I like them, they just don't have the same mashed potato taste. This recipe combines the best of both worlds--healthy cauliflower with the comfort food appeal of red potatoes. Top with the world's best gravy--OH MY YUM!

Surprisingly, cauliflower contains 70% of your DV of vitamin C. It also has natural compounds that help your body naturally detoxify. Cauliflower also contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer. (source) WHAT?! Isn't that amazing!! You will be so impressed with the combination in this recipe, you won't even know it's healthy at all!

And what is mashed potatoes without gravy?! Of course to amp up the nutritional value even more, I am making a hearty mushroom gravy. This recipe is so perfect I may even say it's the best gravy I've had! (To prove it my little taste testers said so! ;) ) I swapped traditional whole milk in this recipe for coconut milk to give it a rich flavor without the unhealthy fats typical heavy milk or cream lends. The meaty and hearty addition of delicious Kitchen Pride Mushroom Farm mushrooms makes this gravy good enough to eat alone--which I did for research purposes of course! HA!  

Let's get started!

Healthy Mashed Potatoes with Mushroom Gravy Recipe

Serves 4-6

Mashed Potato Ingredients:

  • 2 cups cauliflower (frozen)
  • 2 cups red potato (cleaned and cubed--don't peel!)
  • ½ teaspoon sea salt
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ cup almond milk (plain)

Mashed Potato Instructions:

(To make this recipe easier, I used a microwave but you are welcome to steam or boil the vegetables too!)

  1. In a covered microwave safe bowl, heat the potatoes on high for 4 minutes or until almost fork tender).
  2. Combine the frozen cauliflower to the potatoes and heat on high for an additional 5 minutes or until heated thoroughly.
  3. In a food processor, combine cooked potatoes, cauliflower, salt, onion powder, garlic powder, and almond milk. Pulse until combined and texture you desire.
  4. Keep warm and serve with mushroom gravy.

Mushroom Gravy Ingredients:

  • 8 ounces baby bella mushrooms (cleaned and diced)
  • 1 Tablespoon olive oil
  • 3 Tablespoons whole wheat flour
  • ½ cup of canned coconut milk (you can find in the baking or international aisle)
  • 1 cup vegetable broth (low sodium)
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 Tablespoon soy sauce
  • ¼ cup nutritional yeast

Mushroom Gravy Instructions:

  1. In a skillet heat oil and and diced mushrooms over medium heat. Cook for 5-8 minutes or until soft. Set aside.
  2. In a medium sauce pan combine flour and coconut milk. Whisk until flour is completely dissolved. 
  3. To flour and coconut milk add in vegetable broth, onion powder, garlic powder, salt, pepper, and soy sauce. Heat over medium heat, stirring continuously until thickened to desired consistency (about 5 minutes).
  4. Stir in cooked mushrooms to thickened gravy. Serve over mushrooms and "meat"loaf!

My husband who isn't the biggest fan of cauliflower mashers absolutely loved this recipe and couldn't tell they had anything but potato so this would be great for all the picky eaters in your family! Try it out with last week's "meat"loaf recipe and let me know what you think by commenting below <3

With Health and Happiness,

Nickole