Buttery mashed potatoes are a staple dish at winter gatherings. So why not rotate your root vegetables and pick up some parsnips at your local grocery or farmers market. This naturally sweet, starchy vegetable is packed with vitamin C, Folate, and Manganese. Vitamin C enhances immune health and increases iron absorption. High in fiber, parsnips also aid in digestive health, so your gut will thank you. Bring this creamy mash to the next party and your friends will thank you too!

Time: 30 minutes

Servings: 6 sides


  • 4 medium parsnips (~1 lb)
  • ¼ cup coconut oil, melted
  • ½ cup unsweetened almond milk
  • 2 Tbsp minced garlic
  • ½ tsp nutmeg
  • salt and pepper to taste

Optional boost: 1 15-oz can cannellini beans to increase fiber and protein


  1. Add 1 to 2 inches of water to a medium sauce pan, insert a steamer basket, and bring the water to a boil.
  2. Meanwhile, chop the parsnips into 1-inch cubes.
  3. Add the parsnips to the steamer basket, cover the pot, and reduce heat to medium. Steam for 12 minutes or until easily pierced with a fork.
  4. Place the steamed parsnips along with all other ingredients into a high-speed blender. Continue to blend until a smooth texture is created. If thick and lumpy, don’t hesitate to add extra almond milk to the mix.
  5. Serve warm with your favorite holiday meal or refrigerate and re-heat for the next party.


Per Serving:

161 calories

10g total fat, 8g saturated fat

19g carbohydrate, 4g fiber, 5g sugar

2g protein