Herbed Mashed “Potatoes” With Mushroom Gravy – A Plant-Based, Keto, Nutrient-Rich Alternative

The holiday season is upon us. Its a time for warmth, togetherness, and, of course, hearty feasts. As we gather with loved ones to celebrate, our meals take center stage, and it's the perfect opportunity to embrace dishes that are not only delicious but also nurturing for our bodies. 

Reimagine a classic side dish, the beloved creamy mashed potatoes, with a creative twist. My herb-mashed “Potatoes,” though free from traditional spuds, offer a mouthwatering and nutrient-rich alternative that your taste buds and health will equally adore.

But what's mashed “potatoes” without a touch of mushroom gravy? Here’s a mushroom gravy that's both rich in flavor and wholesome in ingredients. This recipe is such a hit with everyone at the table. It's the perfect dish to add to your holiday meal.

Join me in discovering how these recipes, laden with functional foods, not only elevate your dining experience but also contribute to better blood sugar control and hormone balancing. It's a journey through taste and health, where the festive season's pleasures and health harmoniously converge.

What Is This Dish Made Of?

This herbed mashed “potato” recipe is an inventive twist on the classic mashed potato side dish and features a unique blend of nutrient-rich ingredients.

This guilt-free version of mashed potatoes is primarily composed of cauliflower. A versatile and low-carb vegetable. Just what can’t cauliflower do? To create a creamy consistency reminiscent of traditional mashed potatoes, you’ll blend in macadamia nuts, cashews, or a combination of both, which provide richness and a nutty flavor.  Zucchini is included for moistness, extra creaminess, and to add a subtle vegetable taste. The lemon juice contributes a refreshing zing.

To boost the nutrients in these “potatoes” and add to the buttery mouthfeel of traditional mashed potatoes, flax oil is added. This makes for creamy mashed potatoes that you can customize. Add in your favorite herbs; a handful of fresh rosemary or a few tablespoons of fresh and dried herbs can be finely minced and stirred in.  A scallion adds a mild onion-like flavor.  Finally, a pinch of salt enhances the overall taste.

The accompanying mushroom gravy is rich, savory, and entirely plant-based.  Its base consists of Brazil nuts or almonds, which have ideally been soaked for six hours, rinsed, and drained to enhance their health effects.  These nuts contribute to the gravy’s creaminess and thickness, as well as making this dish even more nutrient-dense.

A shallot or a clove of garlic provides a depth of flavor, while dried mushrooms infuse a delightful earthy essence. To season, there’s a pinch of salt and a dash of pepper.  The richness of the gravy comes from olive oil, making it a delectable and satisfying complement to the “potatoes.”

These recipes take a healthier spin on classic comfort food by excluding traditional potatoes, dairy products, and gluten, making them suitable for a variety of dietary preferences and health-conscious eaters. They’re not only delicious but also filled with wholesome ingredients.

How Do You Make Vegan & Herbed-Mashed “Potatoes” With Mushroom Gravy?

Don’t be fooled by the ingredient list.  This easy recipe just takes a few quick steps and comes together easily in your food processor.

Begin by breaking a head of cauliflower into chunks and throwing it into your food processor.  Blend until it achieves a grainy consistency, similar to traditional mashed potatoes.

Next, it's time to create the creamy texture for your “potatoes.” In a blender, combine the creamy nuts of your choice with zucchini, coconut oil, and the juice of half a lemon.  Blend this mixture until it's smooth and creamy. The goal of this recipe is a thick and rich consistency.

Now, combine this creamy mixture with the cauliflower until the ingredients are well mixed and retain a fluffy texture, reminiscent of traditional mashed potatoes. Your herbed mashed “potatoes” are ready to serve as is, or if you prefer, make this easy recipe ahead of time and place the entire mixture in a baking dish, cover it, and put it in a dehydrator to warm through.  Just before serving, add the flax oil, seasonings, and herbs you’ve chosen.

To make the mushroom gravy, start by gathering your ingredients. In a blender, toss the nuts and shallot. Mushrooms, and seasonings. Twirl these ingredients until you achieve a smooth and creamy gravy. It’s best to prepare and cook this gravy just before serving to keep it warm and fresh.

You can make these mashed potatoes and gravy on your own by adding in some minced garlic, fresh chives, and fresh black pepper. You can even add a cheesy flavor with the addition of some nutritional yeast.

This great recipe offers a unique twist on the classic vegan mashed potatoes and gravy, emphasizing healthier ingredients and dairy-free, gluten-free, and plant-based options. Enjoy their savory flavors and creamy textures, all while nourishing your body with wholesome ingredients.

How Do These Ingredients Help With Hormones?

The herb-mashed “potatoes” and mushroom gravy recipes offer several ingredients that can support blood sugar balance and hormone regulation.

Cauliflower

Cauliflower is a low-carb, high-fiber vegetable that can help stabilize blood sugar levels. It's a good source of fiber, which slows the absorption of glucose into the bloodstream and prevents blood sugar spikes. Dietary fiber aids digestion, helps maintain a healthy weight, and can stabilize blood sugar levels.

Cauliflower is a versatile and nutrient-rich vegetable that offers a wide range of health benefits. It's packed with essential vitamins, minerals, and phytochemicals that contribute to overall well-being.

Cauliflower is a great source of antioxidants like vitamin C, which is essential for a healthy immune system. It protects the body from oxidative stress. Cauliflower also contains phenolic compounds, such as quercetin and kaempferol, known for their antioxidant properties and potential to reduce inflammation.

Cauliflower contains carotenoids like beta-carotene, which are antioxidants that can be converted into vitamin A, an important nutrient for vision and immune function. These plant pigments provide the vibrant colors in fruits and vegetables. 

Cauliflower contains glucosinolates. These sulfur-containing compounds in cauliflower are associated with cancer prevention and detoxification.

Cauliflower contains compounds that may help with hormone balancing. Cruciferous vegetables like cauliflower are known for their ability to support healthy estrogen metabolism. They contain indole-3-carbinol, a compound that may promote a favorable balance of estrogen metabolites in the body. This can be particularly beneficial for hormone-related conditions in both men and women.

Macadamia Nuts and Cashews

These nuts provide healthy fats and protein, which can help balance blood sugar. They also contain fiber, which aids in slowing down the absorption of sugars.

Both macadamia nuts and cashews are rich in monounsaturated fats. Healthy fats are essential for hormone production, as hormones are often synthesized from cholesterol. A balanced intake of these fats supports the body's ability to produce hormones.

Nuts, including macadamia nuts and cashews, contain essential minerals such as magnesium and zinc. These minerals play roles in various bodily functions, including enzymatic processes involved in hormone regulation. Adequate magnesium, for example, is crucial for insulin sensitivity.

Nuts are a source of plant-based protein, and protein intake is essential for the synthesis of various hormones. A balanced diet that includes protein from diverse sources supports overall hormonal health.

Both types of nuts contain antioxidants, such as vitamin E, which helps neutralize free radicals. By reducing oxidative stress, these antioxidants may indirectly contribute to creating a stable internal environment supportive of hormonal balance.

Nuts generally have a low glycemic index, meaning they have a minimal impact on blood sugar levels. Maintaining stable blood sugar is important for hormonal balance, especially in relation to insulin and glucose regulation.

Including nuts in the diet may contribute to a feeling of fullness, potentially supporting weight management. Maintaining a healthy weight is crucial for hormonal balance, as excess body fat can influence hormone levels.

The act of chewing nuts may stimulate the release of hormones signaling fullness and increase energy expenditure, contributing to metabolic benefits. Including nuts in meals enhances the overall satisfaction of eating, reducing the likelihood of overindulgence. 

Zucchini

Zucchini is a low-glycemic vegetable, meaning it has a minimal impact on blood sugar levels. It's also rich in fiber and vitamins, supporting overall health and hormone balance.

Zucchini is a good source of various nutrients, including vitamins A and C, both of which play roles in supporting overall health, including potential contributions to hormonal balance.

Zucchini contains antioxidants, such as carotenoids, which help neutralize free radicals in the body. By reducing oxidative stress, these antioxidants may contribute to creating a stable internal environment supportive of hormonal harmony.

Zucchini contains phytoestrogens—plant compounds that can interact with estrogen receptors in the body. While the impact of phytoestrogens on hormonal balance is complex and context-dependent, it's an area of interest in understanding their potential role in health.

Zucchini contains compounds that support the body's natural detoxification processes. A well-functioning detoxification system can contribute to overall health, influencing hormonal balance.

Lemon Juice

Lemon juice may help improve insulin sensitivity and reduce the glycemic index of a meal, which can be beneficial for blood sugar control.

Lemons are rich in vitamin C, an antioxidant that supports the immune system and helps combat oxidative stress. Vitamin C plays a crucial role in overall health and may indirectly contribute to maintaining a stable internal environment conducive to hormonal balance.

Vitamin C, a water-soluble antioxidant, holds particular significance in supporting adrenal function. These glands have one of the highest concentrations of vitamin C in the body, emphasizing its importance in adrenal health. Vitamin C is involved in the synthesis of cortisol and other adrenal hormones, contributing to the body's ability to respond to stress effectively. 

Furthermore, in times of stress, the body's demand for vitamin C increases, underscoring its role as a crucial cofactor in adrenal function. Adequate vitamin C levels can aid in modulating the stress response and promoting overall adrenal well-being.

Flax Oil and Coconut Oil

These oils provide healthy fats, particularly beneficial for hormone balance. They contain essential fatty acids that support various hormonal functions in the body.

Flax oil is a rich source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Omega-3s are important in the production of hormones, including those involved in regulating inflammation and immune responses. Balancing the ratio of omega-3 to omega-6 fatty acids in the diet is important for overall hormonal health, and flax oil contributes to achieving this balance.

The omega-3 fatty acids in flax oil exhibit anti-inflammatory properties. Chronic inflammation is linked to hormonal imbalances and various health issues. 

For women, flax oil may offer specific benefits related to menstrual health. The omega-3 fatty acids can help modulate prostaglandin production, which is involved in the regulation of menstrual cycles. This modulation may lead to reduced menstrual cramps and more regular cycles.

Flaxseeds, from which flax oil is derived, contain compounds called lignans. Lignans have antioxidant properties and can be converted by the gut bacteria into enterolignans, which may have a mild estrogenic effect. This suggests an influence on estrogen levels, which contribute to hormonal balance.

Hormonal balance is closely connected to cardiovascular health. The omega-3 fatty acids in flax oil contribute to heart health by supporting healthy cholesterol levels and maintaining the integrity of blood vessels. A healthy cardiovascular system indirectly supports overall hormonal well-being.

Herbs

Fresh herbs like rosemary offer antioxidants and other beneficial compounds that can help reduce inflammation, which is linked to hormone imbalances.

These vibrant additions, including rosemary, thyme, and oregano, boast anti-inflammatory properties, playing a role in mitigating inflammation associated with hormonal imbalances. Rich in antioxidants, these herbs provide support in neutralizing free radicals, safeguarding cells involved in hormonal regulation and fostering a stable internal environment for hormonal balance.

Herbs like parsley contribute to digestive support, indirectly influencing hormonal balance by promoting a well-functioning digestive system. Stable blood sugar levels can benefit from the digestive aid provided by herbs.

The nutrient density of fresh herbs should not be overlooked. Cilantro, for example, is a good source of vitamins A and K, while basil provides vitamin K and manganese—nutrients essential for various bodily functions, including those related to hormonal health. Sage, among other herbs, contains compounds that may influence hormone metabolism, adding another layer to the potential hormonal benefits of fresh herbs.

Brazil Nuts and Almonds

These nuts are high in healthy fats, fiber, and protein, which can help stabilize blood sugar levels. They also contain minerals like magnesium, which plays a role in insulin sensitivity.

Rich in antioxidants, these nuts become potent allies in promoting overall health. Additionally, research suggests that their consumption may play a role in regulating blood sugar levels, showcasing their potential to enhance insulin sensitivity—an invaluable asset for those mindful of their metabolic health.

Brazil nuts, for instance, are celebrated for their exceptionally high selenium content. Selenium, a trace mineral, plays a role in thyroid health—a cornerstone of hormonal regulation.

Almonds and Brazil nuts provide a diverse nutritional profile, including magnesium and vitamin E. These additional nutrients contribute to the overall health benefits of nuts, supporting factors like muscle function, bone health, and antioxidant defense. 

Mushrooms

Mushrooms are a good source of antioxidants and help regulate blood sugar by improving insulin sensitivity. You can even use mushroom powders that contain several medicinal mushrooms, like cordyceps, which is wonderfully energizing!  

One remarkable aspect of mushrooms lies in their adaptogenic properties. These fungi have the ability to act as adaptogens, aiding the body in adapting to stressors. This adaptability is a key factor in understanding how mushrooms may influence hormonal balance, especially in response to stress, a known disruptor of hormonal equilibrium.

Research suggests that certain mushrooms, such as Reishi and Cordyceps, contain bioactive compounds that interact with the endocrine system. These compounds play a role in modulating stress hormones, including cortisol. 

Moreover, mushrooms are rich in nutrients that are integral to hormonal function. Selenium, a trace mineral found in mushrooms, is known for its role in thyroid health. The thyroid gland plays a crucial part in hormonal regulation.

By incorporating these ingredients into your diet, you can create flavorful dishes that not only taste delicious but also contribute to better blood sugar control and hormone balance. These recipes are particularly useful for individuals looking to enjoy traditional comfort food while focusing on their health and wellness.

While celebrating togetherness, this inventive recipe reimagines the beloved mashed potato and mushroom gravy. These recipes, not only delicious but also health-conscious, promise a journey through taste and well-being where the pleasures of the festive season harmoniously converge with better blood sugar control and hormone balancing. 

Embrace this culinary adventure, offering a unique twist on comfort food, and savor the flavors and creamy textures ahead of time with these dairy-free, plant-based delights. Discover the joy of a healthier holiday feast that nourishes both body and soul.

Where can you Find This and Other Nutritious And Delicious Recipes Like It?

For more health-conscious and flavorful recipes like this one, be sure to explore Dr. Ritamarie’s Healthy Keto For The Holidays. You can discover innovative ways to prepare traditional holiday foods that keep your blood sugar balanced and your metabolism optimized.  This unique culinary journal is a celebration of health and taste, so don’t miss the opportunity to enhance your holiday feasts with these vibrant and nourishing recipes.