Recipe: Smashed Parsnips (SCD, GAPS, Paleo, AIP)


Jun 07
Smashed Parsnips, parsnips

I’m falling in love with parsnips. They can be used in so many ways to replace white potatoes! Check out this recipe for mashed parsnips!

Nightshades Have Inflammatory Chemicals

Some folks have to avoid white potatoes because they are in the nightshade family and contain a chemicals called glycosides that can induce inflammation. Eating foods with glycosides can be a trigger for an autoimmune flare.

People with autoimmune diseases should avoid all nightshades – potatoes (white, not sweet), tomatoes, eggplant and peppers and the spices from them.

Mashed Potatoes Made Without Potatoes

There are many ways traditional mashed potatoes are made. You can add garlic and salt, pepper, butter, ghee, cream, bacon, etc. This simple recipe calls for ghee and a little coconut cream to keep it dairy free.

Parsnips contain lots of potassium, folate and fiber, as well as calcium and vitamin C. They also have a low glycemic load.

Root vegetables in general accumulate a high concentration of antioxidants as well as vitamins C, B complex, A, and iron. They are complex carbohydrates and have a good amount of fiber. For folks who are on grain-free diets, root vegetables are a great source of carbohydrate and fiber.

Try to get organic parsnips whenever possible to avoid pesticide residues.

Note: Parsnips are a more advanced food on SCD and GAPS and some folks may not tolerate them at all. Use caution when introducing parsnips if you are on a special diet.


Recipe: Smashed Parsnips

Smashed Parsnips, parsnips
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes



  1. Peel and cut the parships into 1″ pieces
  2. Boil for 15 minutes or until soft
  3. Drain
  4. While still warm add to a bowl and mash with a fork or potato masher
  5. Add in the other ingredients and mix
  6. Garnish with chives





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