Candida-Friendly Holiday Mash (Parsnip, White Sweet Potato & Yukon Gold Blend)
A creamy, low-sugar, grounding mash with warm spices and coconut milk.
This is my go-to mashed “potato” blend during the holidays — lower in sugar, easier on digestion, and deeply nourishing. Instead of relying solely on potatoes, I combine parsnips, white sweet potatoes, and just 1–3 Yukon golds for balance. The flavor is rich and earthy, the texture is incredibly creamy, and the mash pairs beautifully with turkey, stuffing, and even your cranberry jam.
Adding warming spices like cinnamon or clove makes this feel like comfort food with a metabolic boost.
🥕 Ingredients
Parsnips (the majority of the blend)
White sweet potatoes (high-starch, low-sugar; not yams)
1–3 Yukon gold potatoes
3 tbsp grass-fed butter
Coconut milk (added until creamy)
Salt & pepper to taste
Optional: cinnamon or clove for warming holiday flavor
(Quantities depend on how many servings you want — this recipe scales well.)
🍳 Instructions
1. Prep the vegetables
Peel all the vegetables and rough-chop into even pieces.
2. Boil
Place the parsnips, white sweet potatoes, and Yukon golds into a large pot of boiling water.
Cook until fork-tender — you should be able to easily slide a fork through each piece.
3. Drain & mash
Drain the water completely.
Transfer the vegetables to:
a food processor for ultra-smooth mash, or
a large bowl if you prefer to mash by hand
Mash or blend until creamy.
4. Add richness
Add 3 tbsp grass-fed butter and pour in coconut milk a little at a time until the mash reaches your ideal consistency.
5. Season
Season with salt + pepper.
For holiday warmth, add a pinch of cinnamon or clove — especially delicious with turkey and gravy.
✨ Tips & Variations
Extra savory: Add roasted garlic or sautéed shallots.
Dairy-free: Use ghee or vegan butter.
Thicker mash: Add less coconut milk.
Sweeter profile: Add a splash of almond milk or a tiny pinch of nutmeg.
Great with: your cranberry jam, stuffing, or gravy.
