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mashed cauliflower and white sweet potato in a speckled blue bowl drizzled with olive oil and garnished with a rosemary sprig

Olive Oil Mashed Cauliflower & Sweet Potatoes (AIP, Paleo)

aip dairy free gluten free paleo recipes sides vegan

This AIP mashed potato alternative is decidedly savory and made rich and aromatic with extra virgin olive oil, garlic, and rosemary. Mild and starchy white sweet potatoes give the mash its fluff, while cauliflower adds moisture and nuttiness.

These Olive Oil Mashed Cauliflower & Sweet Potatoes happen to be gluten-free, dairy-free, Paleo, AIP, and vegan making them a friendly option for things like holiday gatherings where guests may have various dietary restrictions. 

They're wonderful as a simple side for those luscious winter braises and stews. In warmer months, this mash makes a perfect accompaniment to grilled steaks, chops, or fish. (See suggested accompaniments below). 


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Chef's Notes:

I wouldn't describe the flavor of these as "just like regular mashers," but they are close. Combining cauliflower with white sweet potato is one key strategy.

In this recipe, I've dialed down their sweetness even more with the addition of savory elements like olive oil, garlic, rosemary, and cauliflower. 

While I love a good cauli mash, it can be a bit wet when you're looking for, say, something to pour your gravy into, or ladle your stew over. That's exactly what this recipe was designed for. Just like the sweet potatoes benefit from the savory nuttiness of the cauliflower, the cauliflower benefits from the starchiness of the white sweet potato. While these aren't identical to regular mashed potatoes, it is indeed a happy, wholesome, and savory marriage. 


About White Sweet Potatoes

White sweet potatoes, like their orange-fleshed siblings, are starchy and dense. They're also decidedly less sweet than orange sweet potatoes (commonly called yams in the U.S.).

Unlike regular white potatoes, white sweet potatoes are NOT in the nightshade family. Nightshades, including regular white potatoes, are not allowed during the elimination phase of the Autoimmune Protocol  (AIP) diet. 

Some Paleo proponents also consider regular white potatoes verboten, but this is hotly debated. Either way, white sweet potatoes are in the safe zone for many therapeutic diets (not including low-carb) and can be a satisfying and nutrient-dense starch that supplies lots of gut-supporting prebiotic fiber. 

If you're ever looking for a white potato substitute due to dietary restrictions or a personal sensitivity to nightshades, try white sweet potato. I've found they're a more passable substitute in things like soups and stews, especially for those who might not be big sweet potato fans (like my resident recipe testers) ; )


Further Reading: Are White Potatoes Thyroid-healthy


Thyroid-healthy Recipe Highlights:

  • Sweet potatoes are loaded with complex carbohydrates that can help fill you up and stabilize blood sugar levels. They’re also a rich source of thyroid- and immune-supportive antioxidants beta carotene and vitamin C, as well as the minerals copper and manganese. In addition, sweet potatoes support gut health with prebiotic fiber and are also considered anti-inflammatory. 
  • Extra Virgin Olive Oil is considered one of the world’s healthiest fats. Some of its many scientifically-proven health benefits include anti-inflammatory properties, high antioxidants, and reduced risk of cancer, Alzheimer’s, and heart disease. According to Dr. Sarah Ballantyne, extra virgin olive oil is safer for high-heat cooking than previously thought, due to its high content of antioxidants. 
  • Cauliflower: A 1 cup serving of cauliflower contains 73% of your daily Vitamin C and is high in many other nutrients like vitamin B6, folate, and vitamin K. Cauliflower is low in calories, and high in fiber, making it a good choice for weight loss, and gut health. Cauliflower, like other cruciferous veggies, is also sulfur-rich, which aids in the production of glutathione-- one of our most potent antioxidants.
  • Garlic has many powerful healing properties, which can aid or alleviate some of the symptoms of thyroid conditions such as inflammation, cardiovascular issues, decreased immunity, and increased infection. It can also support the liver in its detoxification efforts.


Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. If you're anything like me, when I started down the path of thyroid-healthy eating I had questions-- lots of them. What I didn't have was a step-by-step system, to get me where I wanted to go. I wasted a lot of time piecing together bits of information about what to eat, what to avoid, and HOW to make thyroid-healthy dietary changes. That’s why I created the Thyroid-healthy Meal Plan Kickstart. Ready to take YOUR healing journey farther, FASTER? Let’s do it. Learn more HERE.



Suggested Accompaniments:



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