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Parsnip Carrot Mash {GF, Paleo, Vegan, Low Cal}

October 17, 2014

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This Parsnip Carrot Mash is a healthy Paleo & Vegan friendly twist on traditional mashed potatoes. A delicious and easy to make side perfect to pair with any protein! Paleo + Vegan + Gluten Free + Low Calorie

Parsnip Carrot Mash

It’s been awhile since I’ve done a healthy food substitute so today I’m here with a healthy & waist friendly substitute for mashed potatoes. We all love ’em, but our waists and bootays do not.

Mashed potatoes have tons of calories and can be packed with fat depending on the amount of things added to them (lots of sodium too). The problem with mashed potatoes for dieters is their glycemic index. On a scale of 0-100 (100 being the highest), white potatoes range 85-90 [Source]. I say range because there are various types of potatoes and depending on the type and size it can vary. Generally speaking white potatoes are very high on the GI. If you’re a marathoner, you need this added energy and to regulate your blood sugar. If you’re watching you’re watching your weight, this could have an impact on your goals.

Parsnip Carrot Mash

Why is this important to a dieter? GI is important for people losing weight because it represents the rate at which your body will convert a carbohydrate to glucose (aka sugar) in the body. When high GI foods are consumed, blood sugar will rises rapidly & can cause increased fat storage.

We all know what happens too when blood sugar rises. It crashes a few hours later and we’re craving for more sugar. It’s a horrible cycle and will squash your weight loss goals. It’s especially important for diabetics to monitor this closely too. This is exactly why I ditched potatoes when I was losing weight.

Even today I eat potatoes minimally and when I do, I stick to yams and sweet potatoes for the health benefits they provide. My body processes them better too than the white ones. I’m really only able to eat them today because of the intense conditioning and fitness. Sometimes my body just needs the extra energy.

The good news is there are ways to trick yourself into having those “mashed potatoes” in a healthier way and I have you covered with this divine parsnip carrot mash.

Parsnip Carrot Mash

As you guys know, I’m always looking for unique ways to improve the nutritional value of my meals while making them weight watcher friendly. This easy mash is a great way to eat your vegetables and trick yourself into thinking you’re eating potatoes. The texture is just like mashed potatoes and they taste AH…MAZing. While carrots are still a carbohydrate, they have approximately half the GI as a white potato and won’t cause blood sugar to elevate as rapidly as a potato. Stability is what you’re after in weight loss.

This parsnip carrot mash would make a great side dish with any meal you would pair potatoes. I paired mine with Almond Sriracha Cod. This mash would be a great Thanksgiving substitution. Just a hint. Let me know what you guys think!

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Parsnip Carrot Mash

Author Megan @ Skinny Fitalicious
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 2
Calories 89 kcal
Print

Ingredients

  • 2 parsnips peeled
  • 2 large carrots peeled
  • ¼ cup vegetable broth
  • salt & pepper to taste

Instructions

  1. Preheat oven 375 degrees & prepare baking sheet with parchment paper
  2. Cut cleaned & peeled carrots & parsnips into 1 inch pieces
  3. Add to baking sheet & spray with cooking spray or extra virgin olive oil
  4. Bake 35 minutes or until vegetables are roasted
  5. Remove vegetables from oven
  6. Add to a food processor with vegetable broth & salt & pepper
  7. Puree the vegetables until a consistency appears like potatoes
  8. Plate with your favorite meal
Nutrition facts per serving (1g)
Calories 89 kcal
Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 0 mg
Potassium 0 mg
Carbohydrates 0 g
Fiber 0 g
Sugar 0 g
Protein 0 g
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

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What I Used For The Recipe

 
This Parsnip Carrot Mash is a healthy Paleo & Vegan friendly twist on traditional mashed potatoes. A delicious and easy to make side perfect to pair with any protein! Paleo + Vegan + Gluten Free + Low Calorie

Do you eat potatoes? Do you watch the GI of the carbohydrates you eat? Are you trying to lose weight right now?

[Tweet “Parsnip Carrot Mash, a Mashed Potato Substitute”]

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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Reader Interactions

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  1. Ruthie@She'sWickedHealthy says

    October 17, 2014 at 4:57 am

    I love parsnips and carrots so will definitely give these a try! Yum!

    Reply
  2. Tina Muir says

    October 17, 2014 at 5:12 am

    I looooveee parsnips! This sounds wonderful! I think I would add butternut squash in there too! YUM! Thanks for the recipe!

    Reply
    • Megan says

      October 17, 2014 at 6:42 pm

      I love that idea.

      Reply
  3. Christine@ Apple of My Eye says

    October 17, 2014 at 8:11 am

    Can’t wait to try this! I’m a HUGE mashed potato fan (I mean, who isn’t though), but all the fat and calories make it something that I can’t eat in excess everyday, no matter how much I would like to 😉

    Reply
    • Megan says

      October 17, 2014 at 6:44 pm

      Let me know how you like it.

      Reply
  4. Kirtley @ The Gist of Fit says

    October 17, 2014 at 10:26 am

    Wow Megan, very unique. Totally agree with the potato thing and I eat same as you.
    But I have yet to try parsnip!!!! Sounds awesome.

    I love your healthy substitutes–such a great help!

    Reply
    • Megan says

      October 17, 2014 at 6:40 pm

      Try them. They taste like carrots.

      Reply
  5. Cat says

    October 17, 2014 at 11:51 am

    I personally don’t have a problem with white mashed potatoes – and I’ve read about their resistant starch benefits for the gut – so I do enjoy them (cooked then cooled, then reheated) a few times a week. BUT I do loooove the taste of mashed root veggies, and carrots and parsnips are some of my favourites! What is it about mashing stuff that makes it so awesomely comforting!?

    Reply
    • Megan says

      October 17, 2014 at 6:47 pm

      Great question. I’m not sure?

      Reply
  6. Daisy @ Fit Wanderlust Runner says

    October 17, 2014 at 1:51 pm

    This looks so good! I am going to try this next week when I have a few days off. Thanks for sharing!

    Reply
    • Megan says

      October 17, 2014 at 6:43 pm

      That’s great. Hope you like it!

      Reply
  7. Lauren @ The Bikini Experiment says

    October 17, 2014 at 2:30 pm

    Good recipe! Thanks for sharing. I would love to perfect cauliflower pizza. When I tried it the taste was good, but my texture was no where near close. All a work in progress. Happy Friday!

    Reply
    • Megan says

      October 17, 2014 at 6:39 pm

      I haven’t had much success on the cauliflower pizza either. I’ll keep you posted I’d I so! 😉

      Reply
  8. GiGi Eats says

    October 17, 2014 at 7:40 pm

    I recently tried parsnips for the first time and WHOA BABY! I was pleasantly surprised for sure!!!!

    Reply
  9. Kay @ Kay Bueno says

    October 17, 2014 at 10:06 pm

    I’ve never been a huge white potato person, but for some reason I love sweet and purple potatoes. (Even though, if I did a blind taste test, I’d probably fail.)

    But I love different mashes/purees of vegetables. This one looks delicious. And the color is so fall.

    Reply
  10. jill conyers says

    October 18, 2014 at 2:00 am

    I’ve never cooked with or even eaten a parsnip. Your recipe looks like something I would love.

    Reply
  11. Laura @ Sprint 2 the Table says

    October 19, 2014 at 4:46 pm

    What a cool idea! I’ve done cauliflower and parsnip, but didn’t think about carrots too. Definitely trying this. Thanks for linking up!

    Reply
    • Megan says

      October 19, 2014 at 5:50 pm

      Cauliflower and parsnip sounds delish. I need to try that!

      Reply

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Meet Megan

Certified nutrition practitioner NANP and fitness instructor working in an online private practice in Phoenix, Arizona. Lost 80 pounds, living with Hashimoto’s disease, had a hip replacement at 38 and battled amenorrhea. Megan coaches clients on weight loss and runs 14 Day Sugar Challenges. Here you get EASY, gluten free, recipes for weight loss. Learn more about me, my nutrition services and meal plans HERE!

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