Mashed potatoes with mushrooms and brussels sprouts
Recipe Category: Gut Health
Recipe Design: Dinner (Winter/ Autumn)
Cooking Time : 35 Minutes
Serves : 4
A note about potatoes.
Potatoes get a bad wrap because they are a carbohydrate dominant food and usually come in the crisp form. But, when eaten in moderation and cooked properly they can be a source of the macronutrient fibre and micronutrients; iron, folate and vitamin C and minerals; potassium. Cooked then cooled potatoes are a great source of resistant starch. Resistant starch is starch that “resists digestion” and passes through the digestive tract to function as soluble fiber. Studies have shown this form of fibre may improve insulin sensitivity, lower blood sugar levels and reduce appetite. The main reason why resistant start is beneficial to feed the hundreds of different species of good bacteria in your intestine and increase their population.
As alternative to the white potatoes try sweet potatoes, which are different from regular potatoes in a few ways. They have a lower glycaemic index and regular spuds, which means they’re better for diabetics. Orange sweet potatoes are rich in Vitamin A. Another variety of potatoes is the purple sweet potatoes which have anti-inflammatory powers. This is why most health-conscious people prefer sweet potatoes for making mash.
Ingredients
1 kg of starchy potatoes
250g brussels sprouts
250g of a variety of mushrooms oyster, enoki, shitake, portabella, button.
100 g grass fed butter
olive oil to drizzle
two cloves of garlic
150 ml milk (your choice oat/almond)
100 ml cream (dairy alternatives work too)
¼ tsp nutmeg
fresh sage
fresh thyme
Directions
1. Preheat oven to 220 degrees celsius
2. Peel, rinse and dice the potatoes and boil in salted water for about 30 minutes until soft.
3. Rinse and trim the brussels sprouts and cut into halves. Place in an oven dish and drizzle with olive oil. Add to the boiling potatoes during the last 25 minutes.
4. Clean and cut the button mushrooms into quarters or smaller portions. In a hot pan in 2 tablespoons butter, garlic, thyme and sage and sauté until golden brown, 2-3 minutes. Season with salt and pepper.
5. Drain the potatoes and mash. Mix the milk with the cream and the remaining butter and stir into the mashed potatoes until creamy. Season with salt and nutmeg.
6. Spoon mash into a bowl, add the mushrooms, brussels sprouts and serve.
