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Root Vegetable Mash

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Root Vegetable Mash
  • Prep Time 20 min
  • Total Time 30 min
  • Servings 8
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There’s a new mash in town! This sweet potato and celery root side dish will have you coming back for more. From Prevention® Healthy Cooking.

Ingredients

3
lb sweet potatoes, peeled and diced
1
lb celery root, trimmed and sliced 1/4-inch thick
2
cloves garlic, finely chopped
1
small onion, chopped
1/3
cup 1% milk
1 1/2
tablespoons olive oil
1/2
teaspoon salt

Directions

  • 1 Place steamer basket in large saucepan with 1/2 inch of water. Place sweet potatoes, celery root and garlic in steamer. Heat to boiling; reduce heat. Cover and cook 10 minutes. Add onion; cover and cook 10 minutes longer or until vegetables are very tender.
  • 2 Place vegetables in a bowl and mash with a potato masher. Add milk, oil and salt. Mash to blend.
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Tips  

Sweet potatoes contain carotenoids, a form of vitamin A that gives them their yellow-orange color. Vitamin A and carotenoids are antioxidants that can help protect cells from damage.

Stop Dieting and Lose Weight from Prevention® (2003) p. 291

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
190
(
Calories from Fat
25
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
250mg
11%
Potassium
590mg
17%
Total Carbohydrate
37g
12%
(
Dietary Fiber
5g
22%
,
Sugars
12g
)
Protein
3g
Daily Value*:
Vitamin A
540%
540%
Vitamin C
25%
25%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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