Root Vegetable Mash

Mashed potatoes are SO last autumn. 

Mashed root vegetables? Now, that's what is hot right now. As in piping hot, on the stove. With butter. And herbs. Hungry yet?

Ok, so Thanksgiving isn't here yet, but over the course of the next few weeks, we here at Norton want to give you some alternative recipes to either bring to your family dinner, or to help you prepare for the feast at your own house. First up, this delicious take on mashed potatoes. 

There is nothing wrong with potatoes, per se. They contribute to heart health, skin health, digestive health and aid in lessening inflammation and blood pressure among other things. So, potatoes are good. Slathering them with TONS of butter and milk and cheese or whatever is NOT good. Root vegetables and cruciferous vegetables hold a lot of the same benefits with the added bonus of Vitamin A in carrots, folate and vitamin C in parsnips, and the detoxification and antioxidants in cauliflower. Really, a nutrition powerhouse side-dish instead of the dairy filled nightmare you usually serve. Because the carrots and parsnips have a subtle, nutty taste, and the cauliflower has a creamy consistency when mashed, the dish is somehow more satisfying than just potatoes. 

Try it out, serve it up and if you really have to have some potatoes, throw a few in with the rest of the vegetables. The more vegetables, the merrier. 

Root Vegetable Mash

Ingredients: 

1 head of roasted garlic

4 tbsp coconut oil

1/2 onion coarsely chopped

5 medium parsnips, coarsely chopped

3 large carrots, coarsely chopped

1 small head of cauliflower, chopped

1/2 cup chicken or vegetable broth

1/2 cup water

sea salt to taste

black pepper to taste

miced chives or green onion (optional)

chopped rosemary (optional)

Method:

Roast the garlic using coconut oil. (Recipe for Roasting Garlic)

Melt three tbsp of coconut oil in a stock pot over medium heat, sautéing the onions until translucent.

As onions are cooking, cut all vegetables. 

Place all chopped veggies into the pot and add the roasted garlic.

Add the broth + water to the pot and bring contents to a steady boil.

Lower the heat to simmer, and cook uncovered for 25-30 minutes, or until vegetables are soft. 

Season to taste and add last tbsp of coconut oil.

Purée the mixture in a blender or using an immersion blender-- to whatever consistent suits you best. Like your mash smooth? Go for it. Like it chunky? That's all you, dude. 

Top with chives, green onions or rosemary (but not all three, gross)

Give this recipe a try. It's a great switch up on regular mashed potatoes, and is prepared much more healthfully. Feel free to add other root vegetables: rutabaga, yams, or a few regular potatoes. 

Enjoy, and see you back here next week for another healthy recipe to change up your Thanksgiving routine. 

Not Your Average Mashed Potatoes

Eeek! It's Thanksgiving already. Seems like just yesterday we were giving recipes and tips for the beginning of tailgating season. Last week we gave you a delicious and healthier alternative to Pecan Pie  and this week we are looking at a healthier and more nutritious way to make a favorite side dish: mashed potatoes.

Potatoes get a bad rap in the fitness world. People claim that they are empty calories, or just starch. But actually, they are incredibly nutritionally dense. That's why the Irish hailed them as a miracle crop!  They contain healthy antioxidants, vitamins and have been shown to lower blood pressure. (See HERE for full nutritional profile)

At the same time, the sweet potato has even more healthy stuff. Sweet Potatoes have high amounts of vitamins, just as the regular potato does, but they have added anti-inflammatory nutrients, and blood sugars regulating benefits. Full Nutritional Profile.

Since both are so healthy, why not…combine them?

Gold and Sweet Mashed Potatoes

Gather:
1 lb Yukon Gold Potatoes-peeled and cut into 1 inch chunks
1 lb Sweet Potatoes- peeled and cut into 1 inch chunks (personally, I like the skin. If you like you can keep it on)
1/2 cup low fat milk (or broth)
2 tbsp coconut oil or butter
1 tsp brown sugar
1 tbsp salt
1/2 tbsp black pepper

Method:

1. Place potatoes and sweet potatoes in a large saucepan, adding enough water to cover the potatoes.
2. Cook until very soft, about 25 minutes.
3. Drain the potatoes, then mash them in the pot to the desired consistency. 
4.  Melt coconut oil or butter in a small bowl in the microwave, 30 seconds or so. (Alternatively, place in a small saucepan and heat over medium until melted.) 
5. Stir in milk or broth, coconut oil (or butter) mixture, sugar, salt and pepper into the mashed potatoes until eel combined.

Enjoy,  Happy Thanksgiving from us at Norton!

photo courtesy of Pinterest