Root Vegetable Mash - Cook For Your Life- anti-cancer recipes
Root Vegetable Mash
Servings: 8
Prep time: 20

I love anything mashed with potato. This includes Scotland’s traditional New Year favorite, “tatties and neeps,” a mash of potato and rutabaga or turnips which is usually eaten with haggis. You don’t need a shot of single malt to know that it’s delicious! Our version, this Root Vegetable Mash, is a nutrition powerhouse. We’ve added sweet parsnips and carrots into the mix, along some whole smashed garlic. 4 cloves may seem like a lot, but don’t worry. Garlic cooked this way tastes sweet and mild and adds a lot of flavor. The end result is so rich and sweet that even the kids will love it.

Preparation

  1. Add the root veggies and garlic to a stockpot and cover with cold water. Bring to boil, then continue to boil until the vegetables are tender, about 15 minutes.
  2. Reserve ¼ cup of cooking liquid, then drain the vegetables. Using a masher, roughly mash the vegetables with butter, a generous pinch of salt and a grinding of fresh black pepper. Add some cooking liquid if the mash is too dry. Taste for seasoning, then serve hot.

Ingredients:

  • 2 cups rutabaga, peeled and cut into 1 inch dice
  • 2 cups parsnips, peeled and cut into 1 inch dice
  • 1½ cups carrots, peeled and cut in 1 inch dice
  • 2 small potatoes, peeled and cut in a 1 inch dice (see Ann’s Tips)
  • 4 cloves of garlic, smashed and peeled
  • ¼ cup butter
  • Salt and pepper, to taste

Nutritional Information

Calories

134 cals

Fat

6 g

Saturated Fat

4 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

2 g

Carbohydrates

19 g

Sugar

5 g

Fiber

4 g

Protein

2 g

Sodium

332 mg

*per serving

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Ann's Tips and Tricks

This is good winter food. Carrots are rich in vitamin A, rutabaga and parsnips in C, potatoes in vitamin C & B6, and they all bring a cocktail of different minerals, including potassium, manganese, selenium and much, much more. And garlic brings cancer-fighting organosulfur compounds to the party.

Use Yukon Gold or Russet potatoes. They have a consistency that is perfect to bind the mashed vegetables.

I love this with butter, but if you want to avoid dairy, try mashing the veg with some good quality olive oil instead. Add it a tablespoon at a time, up to 4 tablespoons (1/4 cup) or until you get the consistency you want, especially if your mouth is sore.

 


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