Parsnip Mashed Potatoes Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

These are the most delicious mashed potatoes, and they’re nearly fat free. The garlic in this
recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds—
allicin and diallyl sulfides—which can help boost the immune system and fight off cancer

3 whole garlic cloves, peeled
1 parsnip, peeled and cut into 1-inch chunks
2 large russet potatoes, peeled and cut into 1-inch chunks
3⁄4 cup water
1⁄2 cup fortified plain unsweetened soymilk or other nondairy milk
1⁄2 teaspoon salt
1⁄8 teaspoon ground black pepper


1. Place the garlic in a medium saucepan. Arrange the parsnip over the
garlic. Then arrange the potatoes over the parsnip. Add the water
and bring to a simmer over medium heat. Reduce the heat to low,
cover, and cook for about 25 minutes, until the parsnips and potatoes
are tender when pierced with a knife. Check occasionally and add
more water, 1 tablespoon at at time, if the saucpan becomes too dry.

2. Mash with a potato masher or fork. Then stir in enough soymilk to
obtain a creamy consistency. Season with salt and pepper to taste.

3. Stored in a covered container in the refrigerator, leftover Parsnip
Mashed Potatoes will keep for up to 2 days.


PER SERVING: 161 calories; 0.6 g fat; 0.1 g saturated fat; 3.4% calories from fat; 0 mg cholesterol;
4.1 g protein; 36.1 g carbohydrate; 3 g sugar; 4.3 g fiber; 328 mg sodium; 63 mg calcium; 0.9 mg
iron; 15.1 mg vitamin C; 3 mcg beta-carotene; 0.3 mg vitamin E