Mashed potatoes with vegetable milk

Doesn’t everyone like mashed potatoes, nicely warm and soft? Except… that one always feels some discom- fort after eating them? Ayurveda tells us why: milk, combined with salty dishes, clumps in the stomach and is then difficult to digest.

One could take a substitute from the health food store, made from soy, oats, or almonds. However, soy milk etc. is “processed food”, i.e. food which has been pro- cessed and preserved, and thus has already lost part of its nutritional value.

Therefore, we have developed a “vegetable milk” you can prepare yourself, perfectly suited for a tasty and easily-digested dish of mashed potatoes.

Organic* ingredients (for two portions):

  • 400g – 500g floury potatoes
  • a pinch of nutmeg
  • salt to taste



  • 50g minced fennel
  • 50g red bell peppers, finely diced


Vegetable milk

  • 20g celery root
  • 20g white cabbage or fennel
  • 20g sweet potato
  • 20g parsnip
  • 350 ml water
  • 1/4 tsp of broth granules
  • 1/4 tsp ginger
  • 1/4 tsp coriander
  • 2 tablespoons of Ghee or sunflower oil
  • 2-3 drops of agave syrup


* Organic-quality ingredients contain more nutrients and have more taste.




  • Chop the fennel into small pieces and cook in a pan until golden brown.
  • Cut the red peppers into fine cubes and steam them.


Vegetable milk

  • Cook the celeriac, white cabbage, sweet potato, and parsnip in a little water, with the broth granules, ginger and coriander.
  • Put 350ml of water, 2 tablespoons of Ghee, 2–3 drops of agave syrup and the vegetables in a high-per formance mixer (smoothy mixer) and mix for about two minutes.
    The vegetable milk should have the consistency of liquid cream.


Mashed potatoes

  • Peel the floury potatoes, cook, drain and let any excess moisture evaporate.
  • Mash with a potato masher, or put through a potato press if you like it smooth.
  • Heat the vegetable milk and gently stir in with the mashed potatoes using a stable whisk until the mas- hed potatoes have the desired consistency. Some vegetable milk may be left over.
  • Stir in a pinch of nutmeg and salt to taste.
  • Serve onto preheated plates, sprinkle with the fennel and bell pepper decoration and pour a little hot Ghee or sunflower oil over it.


You can serve all kinds of vegetables with the mashed potatoes as per your tradition. Or serve it with a dark sauce, as an alternative to Ghee or oil.


Download the recipe as a PDF file

Fotos & Recipe: Monika Schwarz and Hans-Jürgen Metz

© Maharishi Ayurveda Privatklinik Bad Ems

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