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

This Parsnip Carrot Mash is a healthy, low calorie 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

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

Author Skinny Fitalicious

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 2 servings

Calories 144 kcal

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Ingredients

• 2 parsnips peeled
• 1 cup carrots peeled
• 1/4 cup vegetable broth
• salt and pepper to taste

US Customary - Metric

Instructions

1. Preheat oven 375 F and prepare baking sheet with parchment paper.

2. Cut cleaned and peeled carrots and parsnips into 1 inch pieces.

3. Add to the carrot and parsnip pieces to a baking sheet and spray with cooking spray or extra virgin olive oil.

4. Bake 35 minutes or until vegetables are roasted and soft. Remove vegetables from the oven.

5. Add to a food processor or blender then add the vegetable broth, salt and pepper.

6. Puree the vegetables until a consistency appears like potatoes. Serve with your favorite meal!

7. Store in the refrigerator up to 7 days.

Recipe Notes

• My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients. 
• If you love this recipe, check out my cookbook for more delicious, low calorie recipes.

Course Appetizer, Side Dish

Cuisine American

Keyword carrot, dairy free, gluten free, healthy, low calorie, mash, Paleo, parsnip, side dish, vegan

Nutrition facts per serving (1serving)

Calories 144 kcal

Fat 1 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 177 mg

Potassium 786 mg

Carbohydrates 34 g

Fiber 9 g

Sugar 11 g

Protein 2 g

Vitamin A 10754 %

Vitamin C 30 %

Calcium 77 %

Iron 1 %

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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.