Healthy Mashed Potatoes Recipe

March 29, 2015 Updated: April 19, 2015

By Derek Henry, Holistic Health Coach for Healing the Body 

Potatoes are the cornerstone to many a meal. However, certain potatoes are very starchy and can create digestive problems when consumed on a consistent basis, especially when they are part of a bad food combination. Learn how to make these healthy mashed potatoes, and cut back on the gastrointestinal distress.

The purpose of this recipe is to dramatically increase the nutritional value of the mashed potato, while increasing the absorption and reducing the digestive load on your digestive system. Adding coconut oil, garlic, onion, lemon, and sauerkraut will provide numerous enzymes and beneficial bacteria that will help break it down, as well as providing numerous nutrients.


  • Knife
  • Pot


  •  6 medium red potatoes
  • 1–2 cloves of garlic
  • 1/2 cup finely diced red onion
  • 2–3 tbsp of coconut oil
  • Juice of 1 lemon
  • Add sea salt and pepper to taste
  • Optional: Mix in sauerkraut as desired
  • Optional: Top with fresh parsley or chives


  • Chop up potatoes and place in pot. Add water to cover and bring to a boil. Cook until tender.
  • Mash potatoes, then add in coconut oil, garlic, onion, and lemon. Mash again to mix in ingredients.
  • Add in sauerkraut last, if desired.
  • Top with sea salt, pepper, parsley, chives, and any other herbs you desire.

This makes for a nice dish or as a meal in itself.

Derek Henry is a holistic health coach who created Healing the Body wellness program to help people overcome health challenges and understand the fundamental principles to exceptional health. This article was originally published at

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*Image of “mashed potatoes” via Shutterstock