Root veggie mash
Are you eating enough fiber?
You might be surprised to hear that only 10% of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency — what nutritionists call the “fiber gap.”
Root veggies are rich in dietary fiber that promotes better blood glucose stability, improved digestive health, and a healthier microbiome. Dietary fiber is something most of us could use more of! (Not me :))
Many root veggies also have significant amounts of what’s called resistant starch. This is a type of complex carbohydrate that doesn’t easily break down in the gut. It arrives intact in the colon and ferments there, feeding gut bacteria and producing beneficial short-chain fatty acids.
Because of their close contact with the soil, root veggies are particularly rich in minerals like potassium, zinc, copper, phosphorus, and magnesium. However, mineral content depends on the health of the soil they’re grown in — another reason why organic is better.
So today, I present my interpretation of a root veggies mash. In my experience working with clients from all over the world, I noticed that people do not eat celeriac, parsnips, and rarely Jerusalem artichokes.
RECIPE
Ingredients
800g sweet potatoes, peeled and cubed
400g Jerusalem artichokes, peeled and cubed
400g parsnips, peeled and cubed
400g celeriac or celery root, peeled and cubed
1/2 cup plant-based milk of choice
1 tsp pink Himalayan salt
2 Tbsp nutritional yeast
1/2 tsp garlic powder
3 Tbsp olive oil
1 Tbsp lemon juice
Instructions
Peel and chop the root veggies, add them to a pot, top it with water, and boil for 50 minutes until soft;
Drain the water, add all the other ingredients, and blend with an immersion blender until smooth;
Taste and adjust any ingredients as needed, and add more milk depending on the creaminess/texture you want;
Serve with your choices of protein and other veggies.
Enjoy!
How to eat the mash?
Eat the mash as a side dish with roasted chicken and cucumbers or with baked salmon, roasted asparagus, and bbq caramelized plantains. For vegans, eat with tofu or tempeh.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana