vegetable mash

This week. Use your imagination and freestyle. Go to the grocery and get some root vegetables you normally don’t buy - think parsnips, purple carrots, beets, rutabega, sunchokes. These beauties are incredibly ‘grounding’ to the digestive system. They nourish the spleen and stomach and provide an Earthly foundation for your meals. Be sure to use similarly dense vegetables to ensure even cooking.


  • 2 Handfuls of Root Vegetables per person
  • Water or Broth
  • Coconut oil, Butter, Sesame Oil, Extra Virgin Olive Oil (1 T per person served)
  • Milk, non-dairy unsweetened milk or broth (½ c per person served), warmed
  • Salt
  • Herbs and spices to taste


  1. Grab two handfuls of roots for each person you are serving.
  2. Chop roughly but into even shapes to ensure even cooking.
  3. Throw into a big pot and cover with water.
  4. Bring to a boil, and boil until tender.
  5. Drain.
  6. Mash.
  7. Bring your preferred oil or butter to a low heat in a small saucepan and infuse with herbs and spices of your choice until fragrant. (Some inspiration: garlic, oregano, sage, chili flakes, sesame seeds, cumin, cinnamon, smoked paprika - not all together, but get to know your herbs and spices and what tastes good to you).
  8. Add in the infused oil, warm milk and salt to the vegetable mash.
  9. Stir until smooth or chunky - whatever you like.

This tastes amazing with a vegetable and bean ragout over top or as a side to your traditional meat and veg. Enjoy!