Beetroot and Parsnip Mash

Aka “Pink Paleo Mash.” 

There are two things I love about this mash - its amazing colour and of course the fact that it is so so simple to make. Using just 2 ingredients + olive oil and water you can transform old school, boring and starchy potato mash into one that will add an element of colour,flavour and a nutritional boost to your plate. 

This mash recipe uses no cream or butter and hence is dairy free and vegan. 

It also serves as a great bed for cooked meats or fish or chicken. I love serving this mash as a ‘puree’ underneath roast lamb providing my body with a good dose of blood-building iron! 

Kids tend to love this mash too especially for the pink colour! 

Nutrition 101:

  • Beetroots are rich in vitamins A and C and antioxidants that help protect your body against free-radical damage. They can also help to boost your immune system and collagen production (thats a like natural "beetroot botox", well not quite ;) !) 
  • Beetroot helps to cleanse your blood and and boost your iron levels. Speaking of cleansing, they also help to detox your bowels, liver and blood. 
  • Beetroots are also an excellent source of folic acid, manganese and potassium and have been shown to reduce high blood pressure and reduce levels of homocysteine that contribute to vascular disease. 
  • Parsnips are high in fibre and are an excellent source of copper which helps to form haemoglobin and keep your bones, blood vessels and nerves healthy. They also provide a good source of vitamin C, folate, manganese and potassium. 


Beetroot and Parsnip Mash 


  • 1 tablespoon Olive Oil 
  • 1 large fresh Beetroot, peeled and diced into 1cm cubes
  • 2 large Parsnips, peeled and diced into 1cm pieces 
  • 1 cup Water 
  • Pinch Pink Salt and Black Pepper 
  1. In a wide based saucepan sauté beetroot and parsnip in olive oil for 30 seconds - 1 minute. 
  2. Add water, salt and pepper and bring to boil.
  3. Reduce to a simmer and cover for 20 minutes or until vegetables are tender. Add a touch of extra water if needed and pan looks dry. 
  4. Transfer to a blender (I use my Vitamix) or food processor and blitz to a puree. (Add small amount of additional water or olive oil if needed to get blender moving). Check seasoning.
  5. Serve warm. 

Serving Suggestions:

  • Serve as a side dish to cooked meals or as a bed for chicken, fish, beef or lamb.

Make It Personal:

  • To add a hint of zing stir through a small squeeze of lemon juice. 
  • You can also stir through fresh or dried herbs before serving (such as thyme).
  • Add 1- 2 cloves crushed garlic when sautéing vegetables or use garlic infused olive oil for additional flavour. 

© Live Love Nourish™ 2014. All rights reserved.


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All of the LLN recipes are:
  • Gluten Free
  • Dairy Free
  • Soy Free
  • Yeast Free
  • Preservative Free
  • Processed Sugar Free
This recipe is also:
  • Nut Free
  • Egg Free
  • Peanut Free
  • Grain Free
  • Fructose Free
  • Vegetarian
  • Vegan
  • Corn Free
  • Paleo

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