Mashed Potatoes and Parsnips



  • medium red or white new potatoes, washed and cubed
  • parsnips, peeled and cubed
  • 1 Cup  milk
  • 3 Tablespoons  butter
  • 1 Tablespoon  chopped parsley
  •  Dash of  cayenne
  •   Several grindings of black pepper
  • 1 Teaspoon  salt

Mashed potatoes make a hearty honest dish. It has sometimes been referred to as comfort food because it evokes memories of both big special-occasion dinners and the simple, family dinner intended for no other reason than to share a good meal. This version of mashed potatoes tastes good because it's dense with the mildly sweet flavor of parsnips and just enough butter to please, but without the extra calories you usually find in mashed potatoes.


Put the potatoes and parsnips in a large pot with water, making sure that the water completely covers them. Bring to a boil, lower the heat to medium, then cover and simmer for 20-30 minutes, stirring occasionally with a spoon. Test the tenderness of the potatoes with a fork; they should pierce easily and be tender, yet firm. Drain any remaining liquid and mash the potatoes with a potato masher until there are no visible lumps. Add the milk and butter and continue to mash until the potatoes are smooth and creamy. Stir in the parsley, cayenne, black pepper, and salt, and beat thoroughly with a wooden spoon until all the seasonings are completely mixed in. Cover and serve warm. 


Reprinted with permission from The Healthy Kitchen by Andrew Weil and Rosie Daley, copyright © 2003. Published by Knopf, a division of Random House, Inc.


Calories per serving:

271 calories

Dietary restrictions:

High Fiber Vegetarian, Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Oil Added, No Sugar Added

Daily value:



  • Fat 46g 70%
  • Carbs 406g 135%
  • Saturated 27g 136%
  • Fiber 64g 256%
  • Trans 1g
  • Sugars 51g
  • Monounsaturated 12g
  • Polyunsaturated 3g
  • Protein 49g 98%
  • Cholesterol 116mg 39%
  • Sodium 2,593mg 108%
  • Calcium 695mg 69%
  • Magnesium 576mg 144%
  • Potassium 9,548mg 273%
  • Iron 17mg 94%
  • Zinc 9mg 61%
  • Phosphorus 1,570mg 224%
  • Vitamin A 429µg 48%
  • Vitamin C 432mg 719%
  • Thiamin (B1) 2mg 131%
  • Riboflavin (B2) 1mg 73%
  • Niacin (B3) 22mg 110%
  • Vitamin B6 6mg 281%
  • Folic Acid (B9) 649µg 162%
  • Vitamin B12 1µg 20%
  • Vitamin D 4µg 1%
  • Vitamin E 9mg 47%
  • Vitamin K 220µg 276%
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