If there is one side dish that almost always seem to hit #1 on the holiday celebratory dinner wish list, it’s mashed potatoes.
Young and old alike seem to revel in this ultimate of comfort foods, that seemingly is easy to prepare and soothing to eat, not exactly requiring a lot of chewing effort on the part of the delighted consumer.
Of course perfect when you happen to be suffering from debilitating mouth sores as a result of treatments.
From a cancer-kitchen point of view, I very much endorse the feel-good quality of certain prepared dishes, raising our happy hormones and generally contributing to a positive feeling of well-being.
Yet, part and parcel of this approach is always to be mindful of the sugar impact a certain food or dish has on our body.
Potatoes prepared as “mashed” fit into the category of having one of the highest sugar impacts, despite it being a whole food. Certainly the last thing we cancer warriors want to do is disrupt our delicate glucose-insulin balance, even if it just feels so good to have this mashed delicacy melt on our tongue.
What if I assured you that you can have your mash and eat it too?
Very simple! Replace the potatoes with a more low-carb option! Celeriac root, turnips, pumpkins, eggplant and even cauliflower fit the bill, and mash up beautifully, so to speak.
I wish to highlight the potent anti-inflammatory effects of celeriac root. Don’t be intimidated by the gnarly, entangled, messy look of this less than attractive root vegetable, it trims up really well! Just make sure to use it right away or submerge it in a bowl of water with a spritz of lemon juice to prevent discoloration.
An excellent source of Vitamin K (helps transport that calcium into your bones), potent anti-oxidant Vitamin C and the mineral potassium. Potassium has many vitally important biochemical functions which include helping to regulate blood sugar spikes as well as normal muscular activity.
According to the Linus Pauling Institute Micronutrient Information Center, a common cause of persistent muscle weakness and cramps can be a deficiency in this vital mineral.
It also contributes to the mineral density in bones thus ensuring healthy and strong bones. Potassium also helps synthesize proteins from the foods we eat which are vital to cell repair and tissue regeneration, critical to help a body recover from the often ravaging effects of cancer treatments.
Here are some recipe ideas to really rock your holiday dinner table this year.
Mashed Celeriac Root
Serves 4
2 large celery roots (about 2 pounds or 4 cups), peeled & cubed
pinch of sea salt
Water or home-made broth (to cover cubed celery root in pot by about 1”)
2 tablespoons organic butter (or ghee or if prefer dairy-free use coconut or olive oil)
1 teaspoon Dijon mustard
¼ – ½ teaspoon lemon juice
½ – 1 teaspoon sea salt
2 tablespoons fresh parsley, minced (alternatively, try fresh cilantro)
- Boil the cubed celery root in the water or broth plus pinch of salt until tender, about 20 minutes. It needs to be very tender.
- Drain and reserve about ½ cup of the cooking liquid.
- Add cooked celery root and remaining ingredients to bowl of a food processor or a high-powered blender and process until smooth. Add more liquid to achieve the consistency you like. Add coconut milk to achieve a more creamy taste. Alternatively you can use an electric hand mixer to mash the root, this may not be as smooth a finish though.
- Season to taste, you may need to add more salt or lemon juice.
- Add minced parsley right at the end and stir to combine.
Inspired by and adapted from “The Healthy Mind Cookbook” by Rebecca Katz with Mat Edelson
Mashed Nutty Ginger Pumpkin
Serves 4
4 cups (about 2 pounds) pumpkin (delicata, hubbard, or butternut), peeled & cubed
pinch of sea salt
Water or home-made broth (to cover cubed roots in pot by about 1”)
2 tablespoons organic butter (or ghee or if prefer dairy-free use coconut or olive oil)
½ teaspoon grated fresh ginger
¼ teaspoon maple syrup (optional)
pinch of ground cinnamon
pinch of freshly grated nutmeg *
- Use nutmeg bulbs and a microplane zester to freshly grate nutmeg, or use already ground nutmeg
- Boil the cubed pumpkin and pinch of sea salt in water until tender, about 15 – 20 minutes.
- Drain, reserve about ½ cup of the cooking liquid.
- Return the pumpkin to the pot, add remaining ingredients and some of the reserved cooking water. Mash using a potato masher or electric hand-mixer.
- Season to taste with more salt or nutmeg.
