Mashed potatoes with mushrooms and brussels sprouts
This recipe is a great way to incorporate a variety of nutrient-dense ingredients into your diet, while still enjoying a flavorful and satisfying meal.
Potatoes: While some people may think of potatoes as unhealthy due to their high carbohydrate content, they are actually a good source of fiber, potassium, and vitamin C. Potatoes also contain resistant starch, which can help improve insulin sensitivity and lower blood sugar levels.
Brussels Sprouts: These are low in calories and high in fiber, which is great for digestion and weight management. They also contain a good amount of vitamin C, vitamin K, and other important nutrients that can help boost your immune system, support bone health, and protect against chronic diseases such as cancer.
Mushrooms: Mushrooms are a good source of antioxidants, which can help protect against cell damage and reduce inflammation in the body. They are also low in calories and high in fiber, and have been linked to a reduced risk of chronic diseases such as cancer and heart disease.
Ghee or Grass-fed Butter: These healthy fats can help improve digestion, support brain function, and reduce inflammation in the body. Ghee in particular is a good source of butyrate, which can help improve gut health.
Coconut Milk: This is a great dairy-free alternative to traditional milk or cream, and is a good source of medium-chain triglycerides (MCTs), which can help boost energy and support weight loss. Coconut milk is also rich in antioxidants, and can help improve cholesterol levels.
Rosemary: This herb is rich in antioxidants, and has been shown to have anti-inflammatory and anti-cancer properties. It may also help improve digestion, boost memory and concentration, and reduce stress levels.
Ingredients
1 pound Brussels sprouts, trimmed and halved
1 pound white or sweet potatoes, peeled and diced
1/2 cup chicken broth or bone broth
1/4 cup ghee or grass-fed butter
1/4 cup full-fat coconut milk
1 tablespoon chopped fresh rosemary
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon sea salt
1/4 teaspoon black pepper
8 ounces mushrooms, sliced
In a large pot, bring water to a boil. Add the Brussels sprouts and cook for 5-7 minutes or until they are tender. Remove from the pot with a slotted spoon and set aside.
In the same pot, add the diced potatoes and enough water to cover them. Bring to a boil and cook for 15-20 minutes or until the potatoes are soft.
While the potatoes are cooking, heat a skillet over medium-high heat. Add the sliced mushrooms and cook for 5-7 minutes or until they are browned and tender. Set aside.
Drain the potatoes and return them to the pot. Add the chicken broth, ghee or butter, coconut milk, rosemary, garlic powder, onion powder, salt, and black pepper. Mash the potatoes until smooth.
Add the Brussels sprouts and mushrooms to the pot with the mashed potatoes. Stir until everything is well combined and heated through.
Serve hot and enjoy!
