Article: Mission Accomplished – Mashed Potatoes and Gravy for Everyone!


As another breast cancer awareness month ends and the holiday season begins, I think about cherishing time with family and friends and remembering those we’ve lost.  Since sharing good food is a way to connect with those we care about, why not share meals that everyone can enjoy, and promote health and longevity, so that we can make more memories into the future? When I set out to develop these recipes for one of my corporate wellness clients, the mission was challenging, but clear – familiar and satisfying, health promoting, disease preventing, inexpensive, easy, freezable, gluten-free, dairy-free, and downright delicious! Mission Accomplished! These mashed potatoes and gravy are so tasty that you just might want to eat them everyday, and if you did, you could actually improve your health!!!

Immune System Boosting Rich Gravy
I am extremely proud of this gravy recipe, as it is smooth, thick, rich and unites the health promoting power of many vegetable super stars (including mushrooms, red onion, carrots and garlic). While the health benefits of consuming mushrooms are no less than staggering, some people, including our oldest, avoid them because of their texture. When my son tasted this gravy, his response was “Wow, Mom, I can’t tell you how good this is!”  It is also gluten-free and freezes fabulously! Don’t wait until Thanksgiving to make it, as you can serve it with my Cancer Fighting Garlic Mashed Potatoes anytime!

8 oz pkg of mushrooms (white or cremini), cleaned and roughly sliced
1/2 cup red onion, diced very small
1/2 cup carrot, diced very small
2 cloves of garlic, minced or pressed (let sit 10 minutes before using in recipe)
1 tsp poultry seasoning (or 1/4 tsp each: sage, basil, oregano, marjoram)
1/2 cup cooked brown rice
2 cups reduced sodium vegetable broth
1 TBSP reduced sodium soy sauce

Add onion and carrot to a dry pan heating over medium-high. When they begin to brown, add a few tablespoons of broth, stir and continue to cook for a 1-2 minutes. Add mushrooms and cook until soft. Add garlic and poultry seasoning, cook for 1 minute before adding cooked rice, rest of the broth and soy sauce. When carrots are tender, puree mixture in blender, until gravy is very smooth. Serve right away or return to pan to keep warm, if needed. The recipe makes ~2.5 cups of gravy, and can easily doubled, if you are feeding a crowd or want to put some into the freezer (it will separate when thawed, but put it all into a pan and whisk while reheating).

Cancer Fighting Garlic Mashed Potatoes
My version of mashed potatoes will pack a punch when it comes to flavor, while preventing and fighting cancer, by serving up important phytonutrients. Make this a regular recipe in your house, and be sure to serve it for Thanksgiving for your extended family and friends!

2 pounds gold potatoes, diced (NOT PEELED) (~5 cups)
1 medium cauliflower, florets and peeled stem roughly chopped (~5 cups)
1-2 TBSP reduced sodium soy sauce
2 scallions, chopped
8-10 large cloves of roasted garlic (or 2 tsp granulated garlic powder)
½ cup reduced sodium vegetable broth
ground black (or white) pepper – to taste
½ tsp salt (optional)
2-4 TBSP almond or soy milk – original – not vanilla – (optional)

Over a pot of boiling water, steam cauliflower and potato until tender (~10 minutes). Puree cauliflower, roasted garlic and broth in food processor. Mash potatoes with a potato masher, add cauliflower mixture, 1 TBSP soy sauce, scallions and a few shakes of black pepper. Taste and add 1/2 – 1 tsp granulated garlic, up to 1 TBSP more soy sauce or 1/2 tsp salt, if needed. Mix well with potato masher and add a few tablespoons of original almond milk or soy milk, if desired. Recipe makes ~ 8 cups!  Enjoy with my Immune System Boosting Rich Gravy!

From our family, the cruciferous family and allium family, (the most powerful plant families on the planet, when it comes to health and longevity), to you and yours, have a Happy Healthy Holiday!

Timaree Hagenburger, a registered dietitian, certified exercise physiologist with a master’s degree in public health, and is a nutrition professor at Cosumnes River College, where she is launching a new Plant-Based Nutrition and Sustainable Agriculture certificate program. Timaree also conducts local events, corporate wellness work, has a regular segment on California Bountiful TV and published her first cookbook – The Foodie Bar Way: One meal. Lots of options. Everyone’s happy. available at – where you will also find details about Timaree’s upcoming events (cooking demos, book signings and talks about the incredible power you yield with your fork!).

1 Response
  • Brenna
    November 15, 2013

    I definitely plan on making this at my house on Thanksgiving. I’m sure it’ll be a hit! Many thanks to the Hagenburger, Cruciferous, and Allium families for this mouth-watering recipe! 😉

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