Sweet and Savory Parsnip Mash [RECIPE]

Today’s post is going to be short and sweet because I’m planning a bonus post for Friday, of which today’s recipe will be a part. I’m featuring parsnips — mashed parsnips to be exact. 

The Parsnip

Parsnips are weird. They look like white carrots that don’t taste very good raw (even Dexter doesn’t like them), and sometimes they can be gnarly and weird. Grocery stores don’t need them to look “perfect” to sell them, so they kind of seem more exotic than your average root veggie — a beet, a carrot, a potato. Parsnips are actually pretty great though. They’re high in fiber (about twice the fiber of a potato or carrot), and they boast a pretty decent nutritional profile: potassium, vitamin C, manganese, folate. Lots of goodies in there. Plus, they’re naturally sweet. Yum.

image found on Wikipedia through Creative Commons by Jonathunder

image found on Wikipedia through Creative Commons by Jonathunder

Parsnip Mash

I have to admit, the humble parsnip has never been a star on my shopping list. I don’t think I ever even tried a parsnip before I learned how easy and delicious roasted root veggies could be. I decided to throw some into the mix one day and have enjoyed them ever since. This was back in grad school when I finally decided to stop being afraid of my oven. In addition to the stove top creation as the main feature of this meal, today’s recipe has an oven component too (for the topping), so get your preheat going and let’s get started! 

parsnip mash

Parsnip Mash
Serves 6
Parsnips are delicious substitutes for potatoes. They're high in fiber, have a low glycemic load, and have a natural sweetness to them.
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Prep Time
3 min
Cook Time
15 min
Total Time
18 min
Prep Time
3 min
Cook Time
15 min
Total Time
18 min
  1. medium leek
  2. 1 cup bone broth (affiliate link) or veggie broth
  3. 1/4 cup coconut milk (CWB Favorite Pick)
  4. 1 tsp salt
  5. 2 tbs butter or ghee (CWB Favorite Pick)
  6. pepper to taste
  1. Preheat oven to 375
  2. Cut parsnips into large, even-sized chunks and place in a large pot
  3. Separate the white part from the green part of the leek, coarsely chop the white part and add it to the pot
  4. Slice the green part of the leek into 1/4 inch strips and spread out evenly across a cookie sheet
  5. Drizzle greens with avocado oil and roast while the parsnips are steaming (about 7 minutes)
  6. Cover and simmer parsnips and the white part of the leeks in broth until a fork slides easily through the parsnips (about 12 minutes)
  7. Turn off the fire and add coconut milk, salt, and butter or ghee
  8. Using an immersion blender (CWB Favorite Pick) or potato masher, blend or mash until smooth and creamy like mashed potatoes
  9. Sprinkle black pepper to taste
  10. Top the parsnip mash with roasted green leeks and enjoy warm
Cultivated Wellbeing http://www.tonisicola.com/

FTC DISCLOSURE: This post contains affiliate links (CWB Favorite Picks), which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.


I'm a wellness professional with a Master's in Integrative Health, passionate about spreading health, happiness and personal fulfillment to as many people as possible. I have a professional background in health and wellness, dietary supplements, and nutrition, and embark every day to live a well, balanced, happy life. In being true to myself and what I seek in life, I hope to inspire others to do the same, to cultivate wellbeing in their own lives.

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