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Creamy Garlic Mashed Potatoes

Potatoes have gotten such a bad rep in this country, but I am glad that they are coming back into grace. I was raised on potatoes in Poland and they do NOT, repeat, do NOT cause any diseases. On the contrary. Whole communities have sustained themselves on potatoes. In the US, most people are fond of mashed potatoes, so we decided to spice things up a little here for you with this creamy garlic mashed potatoes recipe. The combination of the ingredients makes this meal both healthy and tasty.

Health benefits of potatoes

Potatoes are an excellent source of a wide range of minerals, vitamins, and other nutrients. There was a very old study from 1930s from Poland, where diet of potatoes exclusively failed to produce vitamin C or protein deficiency. Importantly, potatoes are high in vitamin C, a frequently forgotten fact. Mind you, make sure your potatoes are organic, so you can use the skins, which contain so many important nutrients. So much so that in some cultures, potato peels are never discarded and potato peel water is considered very nourishing. Even Dr. Jensen himself advocated a vegetarian broth with potato peels.

Potatoes can help you take care of diarrhea. Keep in mind that eating too many potatoes can lead to diarrhea too!

Apart from vitamin C and protein, potatoes are rich in many B vitamins, and minerals including zinc, magnesium, iron, as well as potassium, fiber, carotenoids like zeaxanthin and lutein, flavonoids and quercetin, with some beneficial anticancer protection. These carotenoids are great for the heart. Due to the fact that potatoes can cause spikes in glucose level in our blood, this approach is not advised to people suffering from diabetes and obese individuals. However, this depends on what the potato was eaten with (Bacon? Butter? Cream?) and how it was cooked (steamed and cooked in water is much better than baking; do not consider French fries potatoes!!!) as well as whether you eat the skin or not. In addition, glycemic impact decreases if potatoes cooked are eaten cold. In fact, potatoes are rich in resistant starches, which can help balance blood glucose. We are talking about organic, unpeeled potatoes cooked in water and chilled.

What is Herbamare?

One of the ingredients in this mashed potatoes recipe is herbamare used in place of ordinary table salt. Herbamare represents a mixture of sea salt and 14 unique herbs. This gluten-free product made from organic ingredients will not only spice the meal, but it will also bring a few health benefits. You can find herbamare in local health stores or online (at Amazon or the A. Vogel official website).

Tips for cooking with fresh garlic

Fresh garlic is yet another useful ingredient. If you want to get the most from it, you have to learn how to cook with it. For starters, if you have problems removing the skin from the cloves, first cut off the flat end with a knife, and then press a large knife flat with the palm of your hand against the clove of garlic and the skin will just slide off. Fresh garlic can leave an odor on your hands, for which you can use a few drops of lemon extract on your hands and massage them for a while. Use lukewarm water to rinse.

Enjoy this creamy garlic mashed potato recipe at your Thanksgiving this year. Looking for more recipes with functional nutrition benefits? Follow me on Pinterest!

Creamy Garlic Mashed Potatoes

Creamy Garlic Mashed Potatoes


  • 1 1/2 pounds organic Yukon Gold potatoes - unpeeled and cut into equal sized pieces
  • 2 cloves garlic - minced
  • 1/2 cup vegetable broth or water
  • 1 tablespoon olive oil
  • 1/2 teaspoon Herbamare salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon thyme


  1. Bring a pot of water to a boil and add your potatoes. Keep boiling and cook these for about 30 minutes. They’re going to be so soft your fork will just slide into them (if you want to give your potatoes a little more flavor while they are cooking you can add in some garlic and vegetable broth to pot).
  2. Drain the potatoes.
  3. In potato pot, add minced garlic, vegetable broth, olive oil, salt and pepper and thyme.
  4. Mash until smooth and creamy.


For a lower FODMAP version: use garlic-infused olive oil instead of garlic and olive oil.

Eat Well. Look Great. Feel Spectacular. Naturally!


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