Non-dairy milk in mashed potatoes?

AlexandraFindsHerself1971
AlexandraFindsHerself1971 Posts: 3,106 Member
in Food and Nutrition
My youngest son is doing a low-FODMAP diet to try to get his IBS under control and identify his triggers. In an attempt to make him a Thanksgiving dinner he can eat, I want to make him "safe" mashed potatoes. Homemade chicken broth is safe, and so is margarine. But which of the non-dairy milks is going to go well and not have an odd taste when added to give the mashed potatoes a little more liquid?

If this were a sweet application like a custard I would unhesitatingly use almond milk, but I'm not sure if it will work here.

Opinions and thoughts?
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Replies

  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    Unsweetened coconut milk? Should provide the creaminess.
  • AlexandraFindsHerself1971
    AlexandraFindsHerself1971 Posts: 3,106 Member
    Chef_Barbell wrote: »
    Unsweetened coconut milk? Should provide the creaminess.

    But would the coconut flavor come through?

  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    AlexandraFindsHerself1971 wrote: »
    Chef_Barbell wrote: »
    Unsweetened coconut milk? Should provide the creaminess.

    But would the coconut flavor come through?

    I use very little and do not notice the flavor coming through
  • AlexandraFindsHerself1971
    AlexandraFindsHerself1971 Posts: 3,106 Member
    I'll do a test batch. I don't eat mashed potatoes myself (texture issue) but my girlfriend will take one for the team on this. (grin)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    I think you'll be fine with just chicken broth.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    Also saving the potato water as a thickener is an option... use Yukon gold potatoes
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited November 2020
    Walmart (and most other stores) have a vegan half and half. Better Half is made by Califia Farms. Also, Silk has one that I know Walmart carries. Or try Whole Foods. Cashew Milk is nice and creamy too. I LOVE Nature's Charm Condensed Coconut milk to make things richer. It's amazing and you can't tell it's coconut. Just made an alfredo sauce tonight with it.

    The key to good mashed potatoes is using Yukon Golds. Tofutti Cream Cheese is also a great add in for mashed potatoes.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I use silk organic unsweetened soy milk.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I’ve used unsweetened almond milk. It changes the flavor a little, but not in a bad way.
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    I use silk unsweetened cashew milk. Very creamy and mild flavor. Almond works well too.
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    AlexandraFindsHerself1971 wrote: »
    My youngest son is doing a low-FODMAP diet to try to get his IBS under control and identify his triggers. In an attempt to make him a Thanksgiving dinner he can eat, I want to make him "safe" mashed potatoes. Homemade chicken broth is safe, and so is margarine. But which of the non-dairy milks is going to go well and not have an odd taste when added to give the mashed potatoes a little more liquid?

    If this were a sweet application like a custard I would unhesitatingly use almond milk, but I'm not sure if it will work here.

    Opinions and thoughts?

    There are unsweetened versions of almond milk and soy milk widely available. If you could find an unsweetened oat milk, I'd be inclined to try that. Or look for a non-dairy cream or half and half sub (not a nondairy "creamer" which will be sweetened).

    Or you could just combine chicken broth for liquid and margarine for fatty "mouth feel."
  • AwesomeSquirrel
    AwesomeSquirrel Posts: 644 Member
    I use (unsweetened) oat milk which I think has a very neutral flavour. I’m also a fan of Oatly’s single cream oat product (in Sweden it’s called iMat, it looks like it might be Creamy Oat in the US) which is richer and IMO negates the need for butter (margarine is not a flavour enhancer in my world).
  • krose4514
    krose4514 Posts: 72 Member
    edited November 2020
    I recently tried unsweetened almond milk when I was making mashed potatoes and out of normal milk. I couldn’t tell the difference at all! Now I intentionally choose the almond milk as it’s also lower calorie win-win!
  • tracybear86
    tracybear86 Posts: 163 Member
    I use Kite Hill almond milk cream cheese (plain or chive flavor and only Kite Hill brand). Neutral flavor and makes the potatoes really nice and creamy! I haven't had a lot of success with the non-dairy milks. I think they change the flavor too much. If you are going to try one make sure you get unsweetened and I agree with some of the others that oat milk is probably your best bet.
  • nooshi713
    nooshi713 Posts: 4,877 Member
    I use soy milk for most things that call for “milk”.
  • lnxjenn
    lnxjenn Posts: 64 Member
    I use unsweetened Almond milk for Mash a lot. You can also use Ghee instead of margarine. Margarine will likely be inflammatory for his IBS.
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    Earth balance has a great buttery taste instead of margarine too.
  • Redordeadhead
    Redordeadhead Posts: 1,188 Member
    I've used a small quantity of oat milk and also rice milk without noticing any difference in the flavour.
  • SLL1803
    SLL1803 Posts: 49 Member
    Oat milk is what you need.
  • Luke_rabbit
    Luke_rabbit Posts: 1,031 Member
    I would check the full list of ingredients on any plant based milk to verify that none are a no-no on low FODMAP. Taste wise, most unsweetened plain options should be fine. I've used both Silk Soy and Silk Cashew before with good success.

    Good luck to your son. Both my husband and adult son have IBS. My husband was fortunate to get great relief from a low dose tricyclic antidepressant (amitriptyline) - which was the historical treatment for IBS-D. My son has not had as much luck finding a solution.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Chef_Barbell wrote: »
    Also saving the potato water as a thickener is an option... use Yukon gold potatoes

    Yes, I believe I saw this tip on America's Test Kitchen. I add salt and Italian seasoning to the water, and then use some of the water to mash, plus milk, but I'm sure all cooking water or cooking water plus stock would be yummy.
  • AlexandraFindsHerself1971
    AlexandraFindsHerself1971 Posts: 3,106 Member
    bold_rabbit wrote: »
    I would check the full list of ingredients on any plant based milk to verify that none are a no-no on low FODMAP. Taste wise, most unsweetened plain options should be fine. I've used both Silk Soy and Silk Cashew before with good success.

    Good luck to your son. Both my husband and adult son have IBS. My husband was fortunate to get great relief from a low dose tricyclic antidepressant (amitriptyline) - which was the historical treatment for IBS-D. My son has not had as much luck finding a solution.

    I have it myself; I can't have beans, lentils, or cruciferous vegetables without a fit being thrown by my gut. At this point my limit is a tablespoon of chopped spinach to be pretty in an Alfredo sauce, a leaf or two of leaf lettuce on a sandwich, or once a week a small side salad of iceberg lettuce. I can't do it any more often or the gut gets upset. I'm not surprised he has it, I just hope that when he can start adding things back in that he's okay with onion and garlic.
  • Rhumax67
    Rhumax67 Posts: 162 Member
    I use silk unsweetened plain soy
  • acpgee
    acpgee Posts: 7,960 Member
    You could try greek mash (skordalia) with olive oil, lemon and garlic. I would add some water or chicken stock to cut down the amount of olive oil otherwise needed.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    acpgee wrote: »
    You could try greek mash (skordalia) with olive oil, lemon and garlic. I would add some water or chicken stock to cut down the amount of olive oil otherwise needed.

    If you like them, this style is amazing with steamed greens mixed in. I use arugula in winter and dandelion greens in summer.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    I've used soymilk to make traditional mashed potatoes w/o any problems but I far prefer making/eating mashed cauliflower indtead of mashed potatoes now.
  • MarttaHP
    MarttaHP Posts: 68 Member
    AlexandraFindsHerself1971 wrote: »
    My youngest son is doing a low-FODMAP diet to try to get his IBS under control and identify his triggers. In an attempt to make him a Thanksgiving dinner he can eat, I want to make him "safe" mashed potatoes. Homemade chicken broth is safe, and so is margarine. But which of the non-dairy milks is going to go well and not have an odd taste when added to give the mashed potatoes a little more liquid?

    If this were a sweet application like a custard I would unhesitatingly use almond milk, but I'm not sure if it will work here.

    Opinions and thoughts?

    Any reason for not just using lactose-free milk? Since lactose is the only FODMAP found in dairy.

    The problem with plant-based alternatives is that they often have other FODMAPs in them. Coconut has sorbitol, oat and rice have fructans, and soy bean-based milk has galacto-olichosaccharides. I don't know if you'd be using these in large enough quantities though for them to have an effect.

    But if you want to be entirely sure, it looks like your options are lactose-free milk, almond, macadamia or soy protein-based milk (I don't know how to tell the difference between this and the soy bean-based one).
  • MarttaHP
    MarttaHP Posts: 68 Member
    acpgee wrote: »
    You could try greek mash (skordalia) with olive oil, lemon and garlic. I would add some water or chicken stock to cut down the amount of olive oil otherwise needed.

    Before adding anything extra in your mashed potatoes, though, make sure that those additions are also low-FODMAP. Garlic is a definite no-no, for example.
  • Priasmama416
    Priasmama416 Posts: 103 Member
    I've always used plain original soy milk, it doesn't change the taste
  • Luke_rabbit
    Luke_rabbit Posts: 1,031 Member
    MarttaHP wrote: »
    AlexandraFindsHerself1971 wrote: »
    My youngest son is doing a low-FODMAP diet to try to get his IBS under control and identify his triggers. In an attempt to make him a Thanksgiving dinner he can eat, I want to make him "safe" mashed potatoes. Homemade chicken broth is safe, and so is margarine. But which of the non-dairy milks is going to go well and not have an odd taste when added to give the mashed potatoes a little more liquid?

    If this were a sweet application like a custard I would unhesitatingly use almond milk, but I'm not sure if it will work here.

    Opinions and thoughts?

    Any reason for not just using lactose-free milk? Since lactose is the only FODMAP found in dairy.

    The problem with plant-based alternatives is that they often have other FODMAPs in them. Coconut has sorbitol, oat and rice have fructans, and soy bean-based milk has galacto-olichosaccharides. I don't know if you'd be using these in large enough quantities though for them to have an effect.

    But if you want to be entirely sure, it looks like your options are lactose-free milk, almond, macadamia or soy protein-based milk (I don't know how to tell the difference between this and the soy bean-based one).

    If lactose is the only issue, I highly recommend ultra-filtered milk (Fairlife is one brand) over traditional lactose free. They remove some of the sugar (broken down lactose is significantly sweeter than lactose) which greatly improves the taste.

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