Amidst all the treats and festive foods of the season, I hope you’re also enjoying some healthy, whole foods that nourish, satisfy and add to your nutritional bank. High on my list of good-for-you foods are always fruits and vegetables. Local produce available now includes beets, cabbage, carrots, cucumbers, garlic, lettuce, mushrooms, onions, leeks, parsnips, potatoes, rutabagas, squash, sweet potatoes and pears. Rich in vitamins, fibre, minerals, antioxidants and taste, they can have a place at your every day and holiday meals.
If you’re looking for a side dish for your holiday meal, here’s an easy, healthy and delicious recipe adapted from Foodland Ontario (www.ontario.ca/foodland/foodland-ontario). It’s perfect with roast turkey, chicken, beef or pork. You can make it up to two days ahead and reheat, covered, in microwave or onion.
Holiday Vegetable Mash
Preparation Time: 15 minutes Cooking Time: 30 minutes Servings: 6
2 medium Yukon Gold Potatoes, peeled and cubed
1 large Sweet Potato, peeled and cubed
2 large Carrots, peeled and thickly sliced
3 large Parsnips, peeled and thickly sliced
2 tbsp (25 mL) butter
2 tsp (10 mL) minced fresh thyme
3/4 tsp (4 mL) each salt and prepared horseradish
1/2 tsp (2 mL) pepper
In large saucepan combine Yukon Gold and sweet potatoes, carrots and parsnips; cover with water and bring to boil. Cover, reduce heat and cook for 25 to 30 minutes or until very tender. Drain reserving 1/2 cup (125 mL) cooking liquid. Mash with reserved liquid and butter. Stir in thyme, salt, horseradish and pepper.
Tip: If purchasing the root vegetables by weight, there should be about 12 oz (375 g) of each vegetable or about 2 cups (500 mL) sliced or cubed.
Nutrients per serving: Calories: 170 Protein: 3 grams Fat: 4 grams Carbohydrate: 32 grams Fibre: 4 grams Sodium: 360 mg