AIP Friendly Apple & Sage Broccoli Mash
Mashed vegetables get a serious upgrade here, with sweet apple, earthy sage, and a splash of coconut milk turning humble broccoli into something genuinely craveable. The natural sugars in the apple caramelize gently in coconut oil before the garlic and sage go in, building a savory-sweet base that makes the whole dish taste far more complex than the ingredient list suggests. Turmeric and ginger add warmth and a gorgeous golden hue without relying on any of the nightshades, grains, or dairy that can make comfort food so tricky to navigate on a healing protocol. Full-fat coconut milk brings the creamy richness you'd normally get from butter, so the mash feels indulgent without straying from what the protocol allows. A finishing splash of apple cider vinegar — or a squeeze of lemon — lifts everything and keeps the flavors bright rather than heavy. The whole thing comes together in about 20 minutes and serves four, making it an easy weeknight side that doesn't feel like a compromise. It's the kind of dish that might just convert the skeptics at the table too.
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Learn more →Ingredients
4 servings
- 1 large head broccoli (about 1.5 lb), cut into florets, stems peeled and chopped
- 1 medium apple (such as honeycrisp or fuji), peeled, cored, and diced
- 2 tbsp coconut oil
- 2 cloves garlic, minced
- 8 fresh sage leaves, thinly sliced
- ¼ cup full-fat coconut milk
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- ¾ tsp salt, plus more to taste
- 1 tsp apple cider vinegar
- 1–2 tsp fresh lemon juice (optional)
Instructions
- 1
Fill a large pot with 1 inch of water and bring to a boil over high heat. Set a steamer basket inside, add the broccoli florets and chopped stems, cover, and steam until the broccoli is completely tender and a fork slides through the thickest stem piece with no resistance, about 10–12 minutes. Transfer to a colander and let any excess steam escape for 1 minute.
- 2
While the broccoli steams, heat the coconut oil in a large skillet over medium heat until shimmering. Add the diced apple and cook, stirring occasionally, until softened and lightly golden at the edges, about 5–6 minutes.
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