I love taking a classic comfort dish and turning it into a healthy superfood that you don’t feel guilty about eating. My mashed potato loving husband can’t get enough of my Garlic Smashed Sweet Potatoes and Parsnips and I’m pretty sure you are going to love them as well!
Here is how I transformed this traditionally fat-laden side into a flavorful and nutritious dish:
How to make mashed potatoes healthy
- Swap White Potatoes for Sweet Potatoes
By making this simple swap, your blood sugar will spike by 30% less! You also gain the nutritional benefits of sweet potatoes including a whole host of vitamins and dietary fiber.
- Add Parsnips for flavor
Not only are parsnips full of flavor, but they contain a variety of B vitamins, minerals, potassium, and dietary fiber.
- Use garlic instead of butter:
Instead of relying on sticks of butter for flavor, roasted garlic adds a sweet and caramelized taste to the dish without a lot of extra calories. And of course, we all know that garlic fights cancer, prevents diabetes and reduces your risk of heart disease. But really, it just tastes fantastic.
- Swap sour cream with Greek Yogurt
Loaded in protein and calcium, this thick and creamy ingredient is the perfect substitute for sour cream without all of the cholesterol and saturated fat.
Frequently Asked Questions:
No. It will be just as delicious with full fat
Enough said. Your fork is waiting.
Garlic Mashed Sweet Potatoes and Parsnips
- 1 head garlic whole
- ½ tbs olive oil
- 3 parsnips peeled and cut into 3 inch pieces
- 2 sweet potatoes peeled and cut into 3 in pieces
- ⅔ c plain Greek yogurt fat free such as Fage 0%
- ½ c fat free milk
- 2 tbs butter unsalted
- Salt and pepper to taste
- Pre-heat oven to 400 degrees.
- To roast garlic, use a sharp knife to slice off the top of the bulb to expose the top of each clove. (Hold it at the base/stem which keeps everything together.)
- Place garlic head on a piece of tin foil and drizzle with olive oil and a pinch of kosher salt.
- Wrap foil on top of garlic and pinch to close.
- Roast in oven for 30 minutes. Set aside to cool.
- Meanwhile, place peeled parsnips and sweet potatoes in a large pot and cover with cold water.
- Bring to a boil then simmer for 15-20 minutes or until fork tender.
- Strain and add back to warm pot.
- Use a potato smasher to start mashing the parnsips and potatoes.
- Add yogurt, milk, butter and continue mashing.
- Push out the roasted garlic from the cloves and add to pot; mash to combine.
- Add salt and pepper to taste. Serve warm.