Three-Vegetable Mash
Here’s a chef-worthy accompaniment you can do yourself. This vivid three-vegetable mash is based on mashed potatoes tinted and flavoured three different ways—with health-giving sweet potatoes, spinach and beets.
Ingredients
370 g sweet potatoes, peeled and cut into large chunks
1.25 kg all-purpose potatoes, peeled and cut into large chunks
8 cloves garlic, peeled
1⁄2 cup reduced-fat sour cream
300 g frozen chopped spinach, thawed and drained
1 teaspoon grated lemon rind
1⁄2 teaspoon marjoram
1 can (398 ml) sliced beets
1 teaspoon grated orange rind
1⁄4 teaspoon ground coriander
1⁄2 teaspoon ground ginger
1⁄4 teaspoon cayenne pepper
1.25 kg all-purpose potatoes, peeled and cut into large chunks
8 cloves garlic, peeled
1⁄2 cup reduced-fat sour cream
300 g frozen chopped spinach, thawed and drained
1 teaspoon grated lemon rind
1⁄2 teaspoon marjoram
1 can (398 ml) sliced beets
1 teaspoon grated orange rind
1⁄4 teaspoon ground coriander
1⁄2 teaspoon ground ginger
1⁄4 teaspoon cayenne pepper
Directions
cooking time 45 mins
serves 8
- Preheat the oven to 375°F (190°C). Wrap the sweet potato chunks in a large pocket of heavy-duty foil. Combine the all-purpose potatoes, garlic and 1⁄4 cup water in a roasting pan, tossing to coat. Cover the pan with foil. Place the roasting pan and the sweet potato pocket in the oven and bake until both types of potato are tender, about 45 minutes.
- Transfer the all-purpose potatoes and the garlic to a large bowl. Add the sour cream and coarsely mash with a potato masher. Divide the potato mixture among 3 medium bowls.
- Add the spinach, lemon rind and marjoram to one bowl of potatoes and coarsely mash together.
- Drain the beets, reserving 1 tablespoon liquid. Add the beets, reserved liquid, orange rind and coriander to another bowl of potatoes and coarsely mash together.
- Add the sweet potato, ginger and cayenne pepper to the third bowl and coarsely mash together. Serve the three-vegetable mash as a side.
cooking time 45 mins
serves 8
Nutritional information
PER SERVING
211 calories
7 g protein
6 g total fat
3 g saturated fat
15 mg cholesterol
33 g total carbohydrate
9 g sugars
6 g fibre
190 mg sodium
Beets are a good source of cholesterol-lowering fibre as well as phyto-chemicals, such as saponins, which show potential for reducing the risk of heart disease. Also high in folate, just 1 cup of beets provides about one-third of the daily requirement for this cardioprotective B vitamin.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
