Perfect paleo parsnip and sweet potato mash

wpid-20150705_201206.jpgWarm winter comfort food that’s good for you.

With all the nourishing winter stews I have been making I need a good comforting mash to go with them. For a lower GI, nutrient dense paleo option, try this mash. Parsnips are a cheap, yummy and under used vegetable. They work great with the sweet potato as they mellow out the sweetness and give a more balanced flavour. My rough ratio is 2:1 sweet potato:parsnip to get a good balance.

Perfect paleo parsnip and sweet potato mash

  • Prep time: 5 mins
  • Cook time: approx 20 mins
  • Total time: 25 mins
  • Serves: 3 – 4
  • Gluten free
  • Dairy free (with coconut oil)
  • Healthy fats
  • Paleo


  • 1 large orange sweet potato (about 250g)
  • 1 large parsnip (about 125g)
  • 1 or 2 peeled cloves of garlic
  • 1 tsp sea salt
  • 1 – 2 Tbps grass-fed organic butter (I like a lot, so sometimes use more). This can be substituted with coconut oil or olive oil for a dairy free option
  • back pepper and salt to taste


  1. peel and chop sweet potato into 1 cm chunks.
  2. peel and chop the parsnip into similar sized chunks.
  3. add the potato and parsnip to a large pan and fill  with water.
  4. add a tsp of sea salt and the garlic to the pot and bring to the boil. (covered)
  5. once boiling turn heat down to medium-high and lightly boil for 10-15 minutes or until tender.
  6. remove from heat and drain water from the pan. Set aside for 5 minutes to cool.
  7. add the butter to the pan. (or olive oil/coconut oil if using)
  8. use a potato masher to mash the sweet potato and parsnip into a smooth mixture.
  9. taste and check for seasoning, you may wish to add a few grinds of salt and pepper now.
  10. serve!

What is your favorite recipe you have made this week?

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