4 Vegetable Mash

4 Vegetable Mash

I love mash and so do my kids. There is nothing wrong with potatoes, so don't have a carb phobia, just get creative and mix up your veggies.

With winter around the corner why not try this take on mashed potato using pumpkin, sweet potato, potato and carrot. You can also substitute cauliflower (to get the crucial cruciferous family into your diet) or celariac.

These 4 root vegetables create great colour and taste. The orange coloured veggies are low-GI and high in vitamins A & C and dietary fibre. Potato is high in vitamin C, iron and vitamin B6 and are on the scale towards being high-GI, but when are used along with the low-GI vegetables are offset. More on potatoes as a beautifood.


Boil a chopped sweet potato, 1 cup of chopped pumpkin, 1 large potato and 3 peeled and chopped carrots for 15 minutes or until tender. Drain the vegetables and mash with lashings of butter, milk (keep adding splashes of milk until the consistency of the mash is thick and smooth), S&P and if you like 1 small clove of crushed garlic and 1 cm of finely grated ginger for aromatics. If you for some silly reason don't like butter then use natural yogurt or sour cream. Mash well and mix together. Serve with a green salad and lean BBQ lamb cutlets or left over 'slow cooked' lamb shanks or osso bucco.

Image: Recipe Rehab
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