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
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.
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.
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
Ingredients
- 2 parsnips peeled
- 2 large carrots peeled
- ¼ cup vegetable broth
- salt & pepper to taste
Instructions
- Preheat oven 375 degrees & prepare baking sheet with parchment paper
- Cut cleaned & peeled carrots & parsnips into 1 inch pieces
- Add to baking sheet & spray with cooking spray or extra virgin olive oil
- Bake 35 minutes or until vegetables are roasted
- Remove vegetables from oven
- Add to a food processor with vegetable broth & salt & pepper
- Puree the vegetables until a consistency appears like potatoes
- Plate with your favorite meal
Custom Meal Plans
Work with Megan to develop a custom macro or standard meal plan to reach your goals.
What I Used For The Recipe
Do you eat potatoes? Do you watch the GI of the carbohydrates you eat? Are you trying to lose weight right now?
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I love parsnips and carrots so will definitely give these a try! Yum!
I looooveee parsnips! This sounds wonderful! I think I would add butternut squash in there too! YUM! Thanks for the recipe!
I love that idea.
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 😉
Let me know how you like it.
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!
Try them. They taste like carrots.
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!?
Great question. I’m not sure?
This looks so good! I am going to try this next week when I have a few days off. Thanks for sharing!
That’s great. Hope you like it!
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!
I haven’t had much success on the cauliflower pizza either. I’ll keep you posted I’d I so! 😉
I recently tried parsnips for the first time and WHOA BABY! I was pleasantly surprised for sure!!!!
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.
I’ve never cooked with or even eaten a parsnip. Your recipe looks like something I would love.
What a cool idea! I’ve done cauliflower and parsnip, but didn’t think about carrots too. Definitely trying this. Thanks for linking up!
Cauliflower and parsnip sounds delish. I need to try that!