In the spirit of “healthier replacement ingredients” the higher glycemic index of regular white potatoes gets some help from a healthier veggie replacement. With both Irish and French in my background, I love potatoes, however, I nearly removed regular potatoes from my menus to help avoid high blood-sugar spikes to my brain. This recipe allows me to enjoy mashed potatoes again—judiciously. Leaving the skins on golden potatoes and using cauliflower makes a positive difference.

  • 4 cups or more gold potatoes, scrubbed and diced (amount of potato should be almost equal to amount of cauliflower) 
  • 1 small cauliflower or ½ large, cut in florets
  • 2 garlic cloves, minced
  • ½ tsp chicken-like seasoning
  • ½ tsp unrefined salt
  • ¼ tsp ground pepper
  • 1⁄4 cup almond milk, hot


Place 1 cup water in a saucepan and bring to a boil. Add all ingredients (except for almond milk) and bring back to a boil. Turn heat to medium and cook carefully until vegetables are tender. Your goal is to have all water absorbed when the potatoes and cauliflower reach tenderness. (If water is left, drain and save for gravy.)

Heat the almond milk in a small saucepan. While it is heating, use a portable mixer to mash the veggies. Add the hot almond milk and finish mashing.


Place in a serving bowl and help yourself.

If you prefer to make them ahead of time, put them in a covered casserole dish and reheat later for about 30 minutes in an oven preheated to 350 degrees F.

Leftovers can be kept in the refrigerator for several days.