This root veggie mash and white bean mash recipe from Kristin Dahl’s lovely new digital cookbook, are simple and tasty alternatives to mashed potatoes that are much higher in nutrients.
Standard white russet potatoes tend to be quite high on the glycemic index and can therefore cause spikes in your blood sugar level, which can affect your mood, weight, and long-term health. Opting for root vegetables or beans instead offers a lower carb and lower glycemic option while still enjoying all the creamy goodness of mashed potatoes. Although potatoes themselves aren’t necessarily bad, vibrantly-colored root vegetables and fiber-rich beans both offer higher levels of vitamins & minerals.
This mash can be made two ways: with root veggies or with white beans. If you’re using root veggies, keeping the skins on the vegetables boosts the fiber content. Making your mash with white beans increases fiber and protein content & offers a bit more texture. Mixing them with fresh herbs and ghee is a lovely alternative to the heavy cream, salt and excessive amounts of butter found in traditional mashed potatoes.
Here are the highlights of the nutrient-packed ingredients in these veggie mashes:
Butternut squash, carrots, yams, and sweet potatoes: All are packed with a variety of nutrients and antioxidants including vitamin A & C, which support immune health.
Japanese sweet potatoes: These starchy roots are super high in vitamin A, potassium, and iron, aiding in immune function, water balance, and energy levels. This potato also contains high amounts of fiber, which is beneficial for heart health and improved digestion.
Sage & thyme: Both are immune-enhancing herbs that also support digestion and lower inflammation.
Grass-fed butter & ghee: Grass-fed butter is high in calcium and vitamin K2, which helps with the assimilation of vitamin D. Ghee is a lovely lactose-free alternative that’s considered liquid gold in Ayurvedic medicine for its gut-healing and restorative properties.
Celery: Celery contains a healthy amount of fiber, which can help improve digestion and ease constipation. It can also improve immune function due to its multiple anti-inflammatory compounds.
White beans: These legumes are an excellent source of protein and fiber. They contain both soluble and insoluble fiber, helping to improve digestion and lower LDL cholesterol levels. Beans also contain viscous fiber, which absorbs water and creates a thick gel-like substance in the digestive tract, helping to stabilize blood sugar levels, bulk stools, and alleviate constipation.
ROOT VEGGIE MASH
PREP 5 MIN | COOK 10-20 MIN
½ cup cubed Butternut squash
1-2 carrots, cut into chunks
½ sweet potato or yam, cubed
1-2 parsnips, cut into chunks
2 tsp dried sage
2 tsp thyme
½-1tsp of Maldon or Himalayan sea salt
2-3 tbsp grass-fed organic ghee or butter (alternatively, you can use extra virgin olive oil)
*optional – squeeze of fresh lemon juice, few splashes of coconut aminos
Steam all veggies 10-20 mins
Add ghee or butter, herbs & sea salt
Mash with a fork or potato masher
WHITE BEAN MASH
PREP 15-20 MIN | COOK 30-45 MIN
2 tbsp of grass-fed organic ghee or organic butter, or extra virgin olive oil
1 small sweet onion, diced
1-2 stalks of celery, diced
Pinch or two of Maldon or Himalayan salt
2 cups of steamed yams or Japanese sweet potatoes, cubed
1 cup of cooked white cannellini beans
I tbsp fresh parsley, finely chopped
Warm a medium saucepan on medium heat with 1 tbsp of ghee, butter or olive oil
Add onion, celery & a pinch of sea salt
Cook until tender & translucent, stirring frequently for 5-7 minutes
Add sweet potatoes and white beans – cover with 1-2 inches of water & bring to a boil
Turn heat to low & simmer for 8-10 minutes until tender
Strain & save a small amount of liquid for blending
Mash with a fork or potato masher adding 1 tbsp of oil, butter or ghee & a decent pinch of salt
Top with chopped fresh parsley & enjoy!