Purple Sweet Potato & Parsnip Mash
Purple sweet potato and parsnip mash is a healthier version of the classic mashed potato. This creamy dish is packed with nutrients and naturally dairy-free. It pairs perfectly with curries, stroganoffs, casseroles, and juicy slow-cooked meats, making it an autoimmune-friendly option that soaks up all those delicious sauces.Mash up endless veggie combos using purple, white, or golden varieties. Simply add extra virgin olive oil, mineral-rich sea salt, and cracked pepper for a satisfying, nourishing side. Get creative or check out the variations in our tips for more mash ideas!
Nutritional Profile
Wholesome Human Hero Ingredient: Parsnips, Sweet potatoes and Leeks
Parsnips and sweet potatoes are versatile, nutrient-rich staples that support overall well-being. You can mash, bake, boil, purée, sauté, or roast them — they’re packed with essential vitamins, minerals, and dietary fibre. These root veggies are great for digestion, heart health, immune support, antioxidant protection, and reducing inflammation. In particular, the purple variety stands out as one of the healthiest, with higher levels of antioxidants and a lower glycaemic index than golden sweet potatoes.
Leeks, like other members of the onion family, contain sulphur compounds linked to a reduced risk of certain cancers. They’re also an excellent source of prebiotics — a type of fibre your body can’t digest but your gut bacteria can, helping to nourish a healthy gut microbiome.
Ingredients
- 1 tbsp extra virgin olive oil
- 4 parsnips, chopped
- ½ large leek, chopped
- 2 purple sweet potatoes, chopped (Japanese sweet potatoes)
- ½ sea salt
- Season well with cracked pepper
Instructions
- STEAM potatoes, leeks and parsnips until soft.
- REMOVE from heat, drain and add the oil. Season well with salt and pepper.
- BLEND with a stick blender till creamy.
- Swap with regular gold sweet potato or cauliflower if Japanese potatoes are not available.
- Add a little more oil if the texture of the mash is too dry, or full cream milk or almond milk for a dairy-free option
- Mash Ideas to try:
- Golden Sweet Potato, leek and parsnip
- Golden Sweet Potato and Pumpkin
- Pumpkin, leek and parsnip
- Cauliflower, leek and parsnip
- Carrot, brown onion and parsnip.
This recipe is:
Health Benefits:
- Age Defying
- Fatigue Support
- Healthy Digestion
- Antioxidant Rich
- Autoimmune Supportive
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