Home > Recipes > Healthy Holidays > Root Vegetable Mash

Root Vegetable Mash

Name: Root Vegetable Mash
Prep time: 20

(5 votes, average: 4.20 out of 5)

20 min prep

8 servings

Carrot Icon for Number of Ingredients Size

7 ingredients

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...

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

Missing an Ingredient?

Visit our ingredient substitution guide.

Nutrition Facts

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

Directions

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.
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.

Chef Tips

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.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.