Colcannon (Irish Mashed Potatoes)

Even though I really enjoy eating cabbage and leeks, I have a hard time incorporating them into my diet because I don't have many recipes or ideas of how to use them. That's why I was really excited when people were sharing this special Irish dish around St. Patrick's day this year, which highlights those two ingredients I have been looking to eat more of. However, when I looked at the other ingredients that were called for, I knew I would have to play around with the recipe, as there was lots of butter and heavy cream usage. But these are actually pretty easy to substitute heathier alternatives for so I set out come up with an Overcoming MS-friendly version. 

Sometimes it is actually quite easy to transform recipes into healthier versions. Let me show you how easy it can be. If the recipe calls for frying in butter or oil, instead use vegetable broth or water to prevent sticking to the pan, and then add in extra virgin olive oil or flax oil after the cooking is done so you don't scorch the oil. This way you are still getting the depth and flavor of these healthy fats but not adding in high amounts of saturated fat. Extra virgin olive oil is my go-to substitute for butter. Now let's talk about heavy cream. I am sure many of you have recipes that require heavy cream, but luckily, this is an easy one to substitute out. For example, if you need 1/2 cup of heavy cream, instead blend together 1/2 cup raw nuts and 1/2 cup water to create a dairy-free version that will add the fullness of heavy cream without the extra saturated fat. 

So there you go, I challenge you to take a look at some of your favorite recipes and figure out how you can make them healthier. 

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Colcannon Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

• 5 medium to large gold potatoes, peeled and cubed (really any potato will do)
• 2 leeks, thinly sliced (wash by slicing length-wise, straight down the middle and hold under running water while thumbing through the layers to remove any dirt)
• 2-4 Tbsp sugar- and oil-free vegetable broth
• 2 cloves garlic, peeled and minced
• 2 cups shredded cabbage
• 1/2 cup plant-based milk
• 1/2 cup nut cream (1/2 cup raw nuts e.g. cashews or almonds + 1/2 cup water blended together)
• 3 Tbsp extra virgin olive oil
• 1-2 tsp salt
• 1/4 tsp pepper
• Flax oil or extra virgin olive oil for topping

Instructions:

1. Add potatoes to a large pot and cover with water, add about 1 tsp of salt and boil for 15 minutes, drain water and return potatoes to the pot.
2. In a large frying pan, sauté the leeks over medium heat for 10 minutes and use the vegetable broth to prevent sticking.
3. Add garlic and cook for a few minutes.
4. Next add the cabbage and cook until the cabbage is wilted, then add the milk and nut cream and bring to a simmer.
5. Add the extra virgin olive oil, salt and pepper to the potatoes and mash with either a hand-held masher or an electric mixer (can be lumpy or smooth, whatever your preference).
6. Combine the mashed potatoes with the leek and cabbage mixture. 
7. Serve and top with flax or extra virgin olive oil.