Recipes

Parsnip Mashed Potatoes
Makes about 4 1-cup servings

These are absolutely the most delicious mashed potatoes and they’re nearly fat free! The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds—allicin and diallyl sulphides—which can help boost the immune system and fight off cancer

3 garlic cloves
1 parsnip, peeled
2 large russet potatoes, peeled
3/4 cup water
1/2 cup unsweetened soy- or other non-dairy milk
1/2 teaspoon salt, to taste
1/8 teaspoon black pepper, to taste

Spread garlic in a medium pot. Cut parsnip into 1-inch chunks and place over garlic. Cut potatoes into 1-inch chunks and spread over parsnips. Add water. Bring to a low simmer. Cover pan, reduce heat to low, and cook until tender when pierced with a knife, about 25 minutes. Check occasionally, adding extra water a tablespoon at at time if pot becomes dry.

Mash with a potato masher or fork, then stir in enough non-dairy milk to obtain a creamy consistency. Add salt and black pepper.

Per 1-cup serving: 161 calories, 0.6 g fat, 0.1 g saturated fat, 3.4% calories from fat, 0 mg cholestero, l4.1 g protein, 36.1 g carbohydrate, 3 g sugar, 4.3 g fiber, 328 mg sodium, 63 mg calcium, 0.9 mg iron, 15.1 mg vitamin C, 3 mcg beta-carotene, 0.3 mg vitamin E

Recipe by Jennifer Raymond, M.S., R.D.

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