With Thanksgiving coming up soon, you’re probably putting some thought into your menu. How bout a root vegetable mash instead of the traditional mashed potatoes?
Maybe you’re thinking about what to replace with mashed potatoes or those sweet potato dishes with marshmallows on them. You probably know that marshmallows are high in sugar and usually contain corn syrup, so they’re a bad choice, but did you know those brown-skinned Idaho potatoes are sky high on the glycemic index? (read: cause a dramatic spike in blood sugar that can cause sugar cravings later). Ditch the zero nutrient option and get with the mineral and fiber-rich heroes! Try this root vegetable mash as an alternative. It is dairy free and can be made without butter, but the butter does lend a nice richness. It’s higher in minerals and nutrients than those nutrient-void Idahos. It’s also a bit naturally sweet and well spiced with fall seasonings.
Try also this kale-bacon-brussels hash.
Root Vegetable Mash
Serves about 6 as a side dish
2 sweet potatoes or yams, peeled and cut into chunks
2-4 yukon golds or red skinned potatoes, peeled and cut into chunks (optional, can just use sweet potatoes/yams & parsnips)
4-5 parsnips, sliced (skin them if you’re a purist)
1 can coconut milk (lite is ok too)
nutmeg, cinnamon, sea salt, black pepper to taste
*butter or ghee (optional)
Place all root veggies in a large pot, and fill with water just to cover. Salt the water and bring to a boil. Boil for 10-20 minutes until all are tender—pierce with a fork to determine softness. Drain and let cool. Meanwhile, heat up 1/2 can coconut milk and 1 tbsp butter or ghee until warm. Transfer root veggies to large bowl and pour warmed mixture over the root vegetables. Add a pinch of cinnamon and nutmeg and salt and mash together, or beat with a hand blender until whipped. Add more coconut milk to desired thickness. You could also use almond milk, but it’s not as delicious. Taste to correct seasonings.
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.
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