Carrot & Swede Mash

Tuesday, February 9, 2010

Carrot and Swede mash is a great lower carb option to mashed potatoes. They have a faint feeling of food from your childhood and are delicious with grilled meat or fish. This recipe works best with an equal amount of carrot and swede.
The recipe below gives mash for 2 people.

• 1 medium sized swede. Peeled and cut into 1 inch cubes.
• An equal weight of carrots. Topped, tailed, peeled and cut into 1 inch pieces.
• 1 vegetable or chicken stock cube
• 1½ pints of boiling water
• 5g / 1 teaspoon of low fat butter spread
• 50ml low fat milk
•Grated nutmeg (Optional, but worth it!)
•Black pepper


  1. Add 1½ pints of boiling water to a large sauce pan and bring back to the boil.
  2. When the water is bubbling, add the stock cube and stir to make sure it's fully dissolved.
  3. Add the veg. Bring the pot back to the boil again. Then reduce the heat to medium.
  4. Let it bubble away for 20 minutes.
  5. Remove from the heat and drain the water. Mash the veg adding the butter, milk and black pepper.
  6. Divide between two plates, finely grate the nutmeg and serve.

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