Potatoes are the cornerstone to many a meal, providing a relatively cheap way to fill out your plate and your gut. 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.

Equipment Required
  • 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.
  • Makes for a nice dish, or as a meal in itself.
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Derek Henry

Derek Henry, Founder of Healing the Body and the THRIVE Academy, used nutrition, supplementation, and a holistic lifestyle to naturally unravel 13 chronic disease conditions that conventional or alternative medical professionals couldn't help him resolve. As a result of this one-in-a-million health transformation and the knowledge acquired in the process, he now educates, coaches, and inspires others to transform their health through a natural and holistic approach. Since 2014, he has helped his THRIVE Academy participants heal over 20 different chronic disease conditions, primarily related to digestive and autoimmune concerns.

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