Flavorful Dairy-Free, Fat-Free Mashed Potatoes

27 Nov 2013Veggies & SidesChicken Stock, Chives, Dairy Free, Gluten Free, Holiday, Low Fat, Low Sodium, Mashed Potatoes, Potatoes, Thanksgiving, Vegan, VegetablesEmily Stokes

Dairy free, fat free mashed potatoes from dontmissdairy.com

(Updated from post previously published on November 18, 2012)

Healthy mashed potatoes here! This is my go-to mashed potatoes recipe that I make for Thanksgiving every year. You won’t believe how flavorful this dish is, considering that it’s vegan, gluten free, dairy free, fat free, and low sodium. Heavenly!

Right after mashing, adding the chives.

Did you know that russet potatoes are practically fat free? Mashed potatoes are often so fattening because of the ton of butter and milk added to them. Okay, okay, I know all about carbs, but it’s Thanksgiving!

And if you must eat mashed potatoes, why not make them as healthy as possible, without sacrificing taste?

I’ve tried this recipe using chicken and vegetable stock. I always end up adding some sea salt, but it doesn’t need much. If you’d like to keep this dish vegan, stick with vegetable stock. Here’s a great tip: save some of the stock you drain in the refrigerator, and add to the potatoes for reheating.

You can try adding some other herbs to this as well. I have a lovely pot full of fragrant chives, which is why they are featured in this dish. But you could also try fresh parsley or maybe thyme? Please let me know if you do and how it turns out! The chives keep well, even through re-heating.

Flavorful Dairy-Free, Fat-Free Mashed Potatoes

2013-11-27 02:17:19

Serves 6

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Ingredients

6 russet potatoes, peeled and cubed
Unsalted chicken or vegetable stock
1-2 tablespoons chopped fresh chives
1/2 teaspoon black pepper, or to taste
1/4 tsp sea salt (optional)

Instructions

In a large pot, pour stock over peeled, cubed potatoes until just covered. Bring to a boil over high heat.
Once boiling, reduce heat to medium low, cover and simmer 12-15 minutes or until potatoes are tender. Try testing with a fork for softness. The potato cube should break apart easily.
Drain, but reserve the broth.
With a hand masher or electric mixer, mash potatoes with 1/4 to 1/2 cup reserved broth, adding a little at a time. Be careful not to overdo it, or the potatoes could be too moist. Stop adding broth at desired consistency.
Stir in chives, salt, and pepper.

By Emily Stokes

don't miss dairy /

Healthy Chili with a Kick

8 Oct 2013Entrées, Soups & Crock PotChili, Gluten Free, Ground Beef, Low Fat, Low Sodium, Tomatoes, VegetablesEmily Stokes

(Updated from original post “Low Sodium Chili” on November 10th, 2011)

You don’t need to add more salt to a dish to add flavor, just add more flavor! To make chili less complicated, canned tomatoes, sauce, and beans are a great option. But this usually packs your chili with a ton of sodium.

It’s unnecessary.

Opt for “no salt added” canned goods instead and you will create a much healthier meal. These are conveniently labeled in the canned goods section of your local grocery store. You can always add more salt to taste in your finished recipe. It’s easier to add salt than remove it!

Here is my go-to chili recipe that replaces all added sodium with a couple teaspoons of sea salt and uses sugar and spice to bring out a flavorful meal for chilly nights.

I grew some delicious (but super hot) Bulgarian Carrot Peppers in my garden this year, and they are a key ingredient. Make sure you wear gloves when dicing them! If the oils get in your skin it will burn like crazy.

You can make this deliciously spicy, low fat, low sodium chili quickly on the stove top–it will take about 30 minutes to cook. Or, you could simmer it for four to six hours in the Crockpot, whatever method suits your time and energy level.

I usually cook it on low in the Crockpot when I want to come home from work to a ready dinner. If you choose this method, make sure you sauté your veggies over the stovetop before adding them to the slow cooker for the best flavor.

Use 93% or higher lean ground beef to make this recipe even healthier. I try to find 96% lean. It’s more expensive but worth it when it comes to eliminating excess fat from your diet.

Healthy Chili with a Kick

2013-10-08 19:48:24

Serves 6

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Prep Time

10 min

Cook Time

40 min

Prep Time

10 min

Cook Time

40 min

Ingredients

1 pound 93% or higher lean ground beef
1/2 teaspoon ground pepper
1 tablespoon olive oil
1 large yellow onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
1-2 Bulgarian carrot peppers or serrano chili peppers, diced
2 cloves garlic, minced
2 cans no salt added diced tomatoes
1 can unsalted tomato paste
2 cans no salt added kidney beans, rinsed and drained
1/4 cup red wine such as Cabernet Sauvignon
1/4-1/2 cup water or low sodium beef broth
1 bay leaf
2 tablespoons chili powder
2 teaspoons sea salt
1/2 teaspoon paprika
1/2 teaspoon ground red pepper
1 tablespoon white sugar

Instructions

In a large stock pot over medium heat, sprinkle the black pepper onto the ground beef and cook meat until browned and no pink remains. Carefully drain excess fat then return pot to stovetop.
Add olive oil, onion, peppers, and salt to the pot. Stir and cook for five minutes, or until onions and peppers begin to turn translucent.
Make a well in the middle of the pot ingredients and add the minced garlic. Cook garlic for no more than 30 seconds before stirring with the rest of the mixture.
Add the diced tomatoes with liquid, drained and rinsed kidney beans, tomato paste, wine, water or broth, sugar, spices, and bay leaf into the pot. Set on medium high heat to start the boiling process.
Once the mixture starts to bubble, reduce to medium low heat and cover. Simmer for thirty minutes, stirring occasionally. If you make it in the Crockpot, cook on low for at least six hours or high for four hours. Salt to taste.

Notes

Serve with shredded vegan cheese, chopped onions, and lactose free sour cream!

By Emily Stokes

don't miss dairy /

Crock Pot Italian Wedding Soup with Turkey Meatballs

31 Aug 2013Soups & Crock PotLow Fat, Low Sodium, Soup, Turkey, VegetablesEmily Stokes

I have the best dog of all time.

After spending hours yesterday creating this amazing soup, I went to store it in the refrigerator and missed the shelf completely, letting go of the container so that it hit the floor and exploded everywhere.

An entire quart of chicken stock and turkey meatballs spilled in growing puddles all over the kitchen floor and all I could do was watch. My neighborhood was stunned into silence at the expletives issuing from my apartment. Even Eric and Mia, who witnessed the whole disaster, had no words.

My chicken loving Chihuahua stood there in shock, as the scent of warm chicken stock filled the air. Even minutes later, once all the shock was past, I was in tears, and Eric began consoling, Mia continued to stand there, just watching, being the best dog that there ever was.

It’s possible she could sense how sad her mommy was (though I doubt it). The more likely reason was the training we’ve just started helped her “stay” for the treat until she was given the command. Though, there was definitely some confusion and intuition there. I imagine what was going on in her little brain was something like: “Mom just went crazy over this chicken stuff, she’s really stressed out and I want to please her by being a good girl. I’m going to stay and then she’ll give me chicken.” She was so good that after I cleaned up the bulk of the mess, she got to clean up the rest.

Honestly this was one of my worst food fails ever. I could care less about spilt milk–I made each and every single one of those tiny turkey meatballs by hand. I drove to the store for the sole purpose of buying little star shaped noodles. And it was about 80 degrees in my kitchen.

It was such a stupid clumsy accident that I can really only blame it on the fact I had changed into my glasses very early this particular evening, as I was having irritation in one of my eyes. My glasses are a whole prescription higher than my contacts and I can’t see out of them nearly as well. I’ve been putting off buying new lenses for two years and I really need to get new ones. This was the last straw.

Poor mom. Poor meatball soup. It really was delicious! At least I was able to take a few pictures before it went on the floor. I even enjoyed a couple small bowls. I will definitely make it again, and I hope someone else will, too!

Crock Pot Italian Wedding Soup with Turkey Meatballs

2014-02-13 11:36:41

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For the Meatballs

1/4 lb ground turkey
1 egg
1/3 cup breadcrumbs
1/3 cup parmesan cheese (or nondairy alternative)
1/8 cup fresh parsley, finely chopped
1/8 teaspoon black pepper
1/8 teaspoon sea salt
1/8 teaspoon Italian seasoning

For the Soup

2 cups unsalted chicken stock
1/2 yellow onion, finely chopped
1 carrot, finely chopped
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 cup fresh baby spinach, packed
1/4 cup tiny uncooked noodles
fresh parsley, coarsely chopped

Instructions

To make the meatballs, combine turkey, egg, breadcrumbs, parmesan cheese, parsley, salt and pepper, and Italian seasoning in a small bowl. Mix with your hands until all ingredients are well blended.
Preheat the oven to 350 degrees Fahrenheit and spray a medium size casserole dish with cooking oil. Using a tablespoon to scoop, shape mixture into bite size mini meatballs and place in casserole dish. They can be close together but not touching. Cook for 15 minutes.
While meatballs are cooking, prepare your broth in the crock pot. Add chicken stock, onion, carrot, garlic powder, and salt and pepper. Save the greens and noodles for later.
When the meatballs are done, add them to the chicken broth in the crock pot. Cook on high for two-three hours. During the last 10-15 minutes of cooking, add noodles and stir. Set a kitchen timer to help. When there are three minutes left, add the spinach and stir. Once the timer goes off, remove from heat. Serve topped with parmesan cheese and parsley. Don't spill.

By Emily Stokes

don't miss dairy /