Recipe: Healthy Mashed Potatoes

Don’t tell your husband, your kids or your guests that these aren’t real mashed potatoes — because these are better, healthier and they will never know the difference!


This will serve 8-10.  Leftovers keep in the fridge!

Cube 3 parsnips (1 lb)

Cut 1 small head of cauliflower

Boil cauliflower and parsnips for 10-15 min until soft (in a HUGE pot or do each separately in a smaller pot)

Place boiled/softened white vegetables into mixer, Vitamix or food processor

Add 2 Tbsp olive oil

1 garlic clove minced

2 tbsp parsley fresh (I’ve made these without parsley too, pr try with 1 tsp of crushed red pepper!)

 1 tsp Sea Salt and  tsp pepper to taste

 1/2 cup almond milk (optional, if you want them creamy, I’ve also omitted the milk and they’ve still been excellent)

Blend together and serve immediately or transfer to pot and keep on low to keep warm


Chop 1 head of cauliflower and boil for 7-10 minutes

Drain and place in to food processor or Vitamix

Add 2 Tbsp Olive Oil

1 garlic clove minced

1/2 tsp salt

1/2 tsp pepper

1/2 tsp crushed red pepper (optional)

Blend. Serve immediately or store in fridge.

I’ll sometimes sprinkle fresh parmesan on top as well.

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

2 thoughts on “Recipe: Healthy Mashed Potatoes

  1. I have tried mashed cauliflower. I have tried pureed parsnips. Now, thank you! I will have to try the mixed together! Yours look SO fluffy and like real mashed potatoes. I’ll try to give it a go over the next week or two!

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