Parsnip Mash With Roasted Pears

Mashed potatoes are a holiday staple, but they are high in starch, hard to digest, and offer very little nutritional value. My Parsnip Mash with Roasted Pears offers a delicious rich alternative, lower in starch and easier to digest. The pears add a smooth subtle sweetness. These Parsnips with Pears will literally melt in your mouth.

I wanted to make a mashed root vegetable dish that my whole family could enjoy. It had to be dairy-free, low in starch, and of course, creamy and delicious.  Whether made with butter, ghee, or olive oil these mashed Parsnips are always amazing. Using good quality olive oil will not only keep this recipe dairy-free but also brings a very unique appealing flavor.

While parsnips do have a much lower starch content than potatoes and sweet potatoes, they are still too starchy to be allowed on the GAPS diet, which is completely free of any starch to ensure proper healing of the digestive system. If you are looking for a real starch-free replacement for mashed potatoes, try my Cauliflower Mash.  I do believe that parsnips are a positive step up from potatoes, they offer more nutrients, and they can be more easily digested.  Parsnips have a lower glycemic index than potatoes, so they have less effect on your blood sugar levels and will not cause the same spike. This recipe is perfect for a holiday meal if you want to lighten up the load.

Yield: 12

Author: Yvonne Tomlinson

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Parsnip Mash with Roasted Pears

Prep time: 15 MinCook time: 45 MinTotal time: 1 Hour

Ingredients

• 3-4 pounds parsnips peeled and roughly chopped
• 1/2 cup unsalted butter, ghee, or olive oil
• 1/2 cup coconut milk, full-fat
• 1 tsp garlic powder
• 2 tsp. coriander
• 1/2 tsp. nutmeg
• 1 tsp. sea salt
• 1/4 tsp. pepper
• 2 pears peeled, cored, and quartered

Instructions

1. Preheat oven to 375F degrees.
2. Place the quartered pears in a baking dish and roast for 45 minutes. Set aside.
3. Bring a large pot of water to a boil over medium-high heat. Add in the prepared parsnips and make sure they are covered by water by at least 1 inch. Boil until they are tender but not mushy, or you can easily stick a fork through, 15 minutes.
4. Drain the parsnips, let them sit in the strainer and discard the water.
5. Combine the melted unsalted butter, ghee, or olive oil with the coconut milk, garlic powder, coriander, nutmeg, salt, and pepper in a small bowl. You will be adding this mixture into the food processor with the parsnips and pears.
6. Place the parsnips and the roasted pears into a food processor fitted with an ‘S’ blade. Add roughly 1/3 -1/2 of the melted butter and coconut milk mixture. You may need to do 2 or 3 rounds with your food processor to make sure it all gets mixed evenly.
7. Alternatively, instead of a food processor, you can use a large pot and a potato masher. Mix or mash the parsnips and pears with the butter and coconut mixture until they are light and fluffy.
8. Serve right away or keep them warm until ready to eat.

Notes

You can make this dish the day before your holiday meal and reheat them in a 9x13 baking dish at 350-375 degrees F for 45 minutes.

Nutrition Facts

Calories

204

Fat

10

Sat. Fat

7

Carbs

29

Fiber

7

Net carbs

21

Sugar

9

Protein

2

Sodium

210

Cholesterol

20