Dairy Free monDay!: It's the Sides......

Dairy Free monDay 


Hi! It's Me, The Nutritional Foodie. I recently had the pleasure of participating in another NISRA (Northern Illinois Special Recreation Association) meeting. This time it was the www.nisra.org Veteran's Christmas Party. My offerings some wholesome and healthful alternative options to traditional favorites that I've been happy to prepare for my family over the last 20 years.

Holiday's, parties and family gathers do not and should not mean a pass to eat sugary nutrient void food. Besides enjoying tradition and each others company it's about offer the best of things. Good health starts with wholesome food. Forgot what wholesome food is? Please check blog post:

http://cavechick.com/blog/2013/11/17/three-key-points-your-healthy-life .

Mashed Potatoes, Cranberry Sauce and a Wild Rice Salad that are now my kids traditional favorites were my contributions to the party. As The
Nutritional Foodie wholesome, healthful and tasty are key. To make a party meal with fewer calories, tummy upsets and possible allergic reactions follow these simple suggestions:


  1. Start with whole food ingredients. Whole grains, fruit, veggies, nuts and seeds. Real food tastes better and is nutritious!

  2. Limit the amount of added sugar and fat.....And salt! As I've said before when it comes to food “the whole is worth more than the sum of it's parts.”

  3. Don't peel everything. Eat those thin skins! Nutrients and fiber are in the skins.....wasteful to remove them.


These CaveChick family recipes are super easy.  Today I share our mashed potato recipe.  Instead of relying on lots of butter (salt), cream, sour cream and salt to flavor this traditional potato dish I use celeriac root to give them a wonderful clean, light and flavorful potato dish.  The measurements are estimates. Be creative and have fun with your taste preference!

No Leftovers!

Mashed Potatoes with Celeriac

Serves 6-8.

2 1/2 lbs. Yukon Gold potatoes of similar size

1 lb. Celeriac root

Reserved boiling water

1 tsp. Black pepper, freshly ground

Himalayan Pink Salt, lightly to taste (optional)

1 Tbl Flax or Olive oil (optional)

2 Tbl. Parsely, finely chopped leaves and stems

Scrub potatoes. Leaving skin on potatoes and place in large pot with enough water to cover. Put lid on pot and bring water to boil. Scrub Celeriac root. Cut off tough skin and discard. Chop celeriac root into chunks similar in size to potatoes. Add celeriac root chunks to pot of potatoes and water. Put lid on pot and bring water to boil over high heat. Reduce heat. Boil potatoes until all are tender when poked with fork. When tender remove potatoes and celeriac with a slotted spoon. Place in a large bowl. Reserve the water in pot. With potato masher or large fork mash potatoes with skins and celeriac adding ¼ cup reserved boiling water at a time until the mashed potatoes are your favorite consistency, stirring occasionally.

Add black pepper, and optional salt and oil it desired. Stir. Spoon into serving bowl. Sprinkle with chopped parsley.

Serve hot.