The Ultimate Gluten-free, Dairy-free Mashed Potatoes and Gravy
If you’ve already hopped off the gluten and dairy train, you may have thought that mashed potatoes with gravy were a thing of your past, but we’re about to change all that. These dairy-free mashed potatoes use a combination of stock and ‘clean’ mayo to create creamy mashers that look and taste just like the real deal. They even pass the kid test. I cook for a 10-year-old mashed potato connoisseur who has time and again given these a 10 out of 10 (my hubs too).
To top it off, we'll make a rich gravy using bone broth and a simple roux made with one of my favorite grain-free flours. It's so easy you can make it on a weeknight. Since my 10-yo mashed potato connoisseur requires gravy, I often do.
There are no pan drippings required for this gravy recipe but they do work beautifully here if you happen to have some available. This is the same mashed potatoes and gravy I serve with our Thanksgiving turkey and no one has ever noticed a difference from the traditional stuff.
Believe me. I've endured quite a few failed or lackluster experiments with GF/DF mashers and gravy, so I'm excited to share my bullet-proof method with you in this episode of Thyroid-healthy Bites.
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Are Potatoes a Thyroid-healthy Food?
The answer to that question, as always, depends on your current dietary needs, sensitivities, and requirements. Potatoes are naturally gluten-free, Whole30 compliant, and are considered Paleo-compliant by many (there is some disagreement there).
If you’re rocking the AIP diet, potatoes are a no-go until Reintroduction Phase 3. If you're in this camp, you may want to look at an alternative recipe like these Bacon and Chive Scalloped Sweet Potatoes.
Nutritionally speaking, potatoes are surprisingly nutrient-dense and have in many ways received an unfair bad rap. On the flip side, they are in the nightshade family and may be problematic for some due to naturally occurring toxins.
I consider potatoes a gray-area food for Thyroid Thrivers. Personally, I do enjoy them in moderation and haven't identified any ill effects with occasional consumption. During times when I'm on a more rigid leaky gut healing protocol (like AIP), I avoid them.
In general, a scoop of these delightful and dairy-free mashed potatoes with your holiday turkey or Sunday roast will probably not blow your diet to smithereens unless you're on a strict elimination diet or are particularly sensitive to them.
It can be easy to overdo it on spuds and to fill your plate (and your belly) with them too often, at the expense of other colorful and less starchy veggies, so do be mindful.
How to Thicken Gravy without Gluten
Most gravy is thickened with either a slurry or a roux made with wheat flour. I've tried several gluten-free flours to make gravy, and many of them added a gritty or grainy texture to the gravy. But once I started using cassava flour, I knew I had found my ticket to smooth, rich, normal-tasting (LOL) gravy.
Cassava flour works perfectly for things like thickening gravies or stews, for dredging and frying, or even for making a roux. Cassava, sometimes called yuca, is a starchy root vegetable native to South America. It has a mild, slightly nutty flavor, and can be dried and ground into a very, very fine-textured flour.
Cassava also happens to be gluten-free, lectin-free, low-FODMAP, Paleo, and AIP-friendly! My paleo, autoimmune, and AIP recipe writing buddies LOVE cassava, but it does have one caveat: Cassava is goitrogenic.
I have to mention that for those of you who are avoiding goitrogens, but like so many other nutritious goitrogenic foods (like broccoli, kale, or sweet potatoes just to name a few) most experts feel cassava is not an issue unless you're consuming it in excessive amounts or as a dietary staple. Using it for the occasional recipe like this one doesn't fall into that category.
My 2 favorite brands of cassava flour:
Chef's Tip: I never make gravy without a splash of white wine for acidity, complexity, and brightness. When cooking with wine, rest assured that almost all the alcohol cooks off. To learn more, read my post on, "Cooking with Wine the Thyroid-healthy Way."
- Potatoes are high in many nutrients and antioxidants like Vitamins C, B6, and Potassium. They are also high in resistant starch, which feeds the beneficial bacteria in your gut and can help maintain a healthy blood sugar balance.
- Bone broth is one of the most highly recommended foods for anyone suffering from an autoimmune disease. The collagen and glycine can help repair cell damage in the intestinal tract. It also supports hair, skin, and nail health, as well as our body's detox pathways.
- Sea salt is a natural source of iodine as well as numerous other bioavailable trace minerals.