AIP Compliant Vegan Cassava Mash (Mashed Potato Alternative)

This recipe is for my warriors who have a hankering for white potatoes every meal. As some of you may or may not know, potatoes of any kind are considered nightshades and nightshades can cause Hidradenitis Suppurativa symptoms to worsen. Most nutritionists who treat HS patients recommend patients take nightshades out of their diet to see if their symptoms improve. It can be a drag trying to find delicious alternatives to old favorites but I have done some of the leg work for us!

Cassava root is nuttier and trigger-free starch that tastes better than potatoes. I promise! Yes, you read that right, Cassava. Cassava is also known as Yuca in some parts of the world. It looks like a sugar cane except darker and waxier. Cassava, just like a potato, is versatile. It can be fried, diced, mashed, shredded, chipped, you name it! What I decided to do was make a finger-licking-good vegan cassava mash recipe. For my folks watching their carbohydrate intake due to their insulin, be careful because cassava is high in carbohydrates. Consume it with caution. Nonetheless, I've mastered a recipe that will knock your socks off, respectfully.

Serving size: Makes 4 servings

Prep Time: 20 minutes
Cook Time: 30-35 minutes

Ingredients for vegan cassava mash

  • 1 cassava root
  • 1 can of coconut cream (heavy on the fat)
  • ¼ cup Nutritional Yeast (optional)
  • 1 ½ tsp of Himalayan pink salt
  • 4 turns of black pepper
  • 1 tbsp olive oil
  • 1 ½ tsp Garlic paste or powder
  • ¼ tsp Dill (optional)
  • 1 ½ tsp Onion powder (optional)

Directions for vegan cassava mash

Now, I'm not really a person that measures things out. I usually add until it tastes good so I implore you to do the same from the ingredients listed. However! I will NOT leave you high and dry. Below you can find my somewhat correct recipe for making vegan cassava mash.

  1. Heat water to a boil in a small pot with a pinch of salt.
  2. Take the Cassava root and peel it with a vegetable peeler like you would a potato.
  3. You're going to want to use a very sharp knife to then cut the ends of the root off.
  4. Discard the ends.
  5. Cut the cassava into medium rounds.
  6. Cut rounds in half.
  7. Cut half-round in half.
  8. Repeat.
  9. Place the cassava pieces into the boiling water.
  10. Let cassava pieces boil for at least 20-25 minutes depending on how thick the pieces are.
  11. Take a fork and stick them through the cassava piece.
  12. They should be very tender.
  13. Strain out excess water.
  14. Take a potato masher and mash cassava until there are no more chunks.
  15. Put some elbow grease into it!
  16. Over a low flame, add olive oil and stir.
  17. Add seasonings.
  18. Pour half a can of coconut cream into the mixture and stir.
  19. Taste.
  20. Add more seasoning or more coconut milk to get desired taste and consistency.
  21. Let simmer on low for 10 minutes.
  22. Stir occasionally, serve and enjoy!

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Nutrition facts

Per serving

  • calories: 340
  • cholesterol: 0mg
  • dietary fiber: 5.9g
  • protein: 7.6g
  • sodium: 187mg
  • sugars: 3.7g
  • total carbohydrates: 40.5g
  • total fat: 18.7g

Disclaimer: HSDisease.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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