Mashed Parsnips and Apple with Toasted Walnuts
Makes 3 cups (750 mL)
Parsnips are similar to potatoes in nutritional value but there are a few differences. Potatoes contain a little more protein, whereas parsnips have more fibre and natural sugar. This recipe is a fabulous autumn and winter side dish and goes very well with Holiday Stuffed Winter Squash. To toast the walnuts, see the Roasting Nuts and Seeds (Oven Method) sidebar).
4 cups (1 L) peeled, chopped parsnips
1 red apple, peeled, cored, and cubed
1/3 cup (85 mL) cooking liquid from the parsnips and apple
2 tablespoons (30 mL) hemp seed or extra-virgin olive oil
1/2 teaspoon (2 mL) nutmeg
1/2 teaspoon (2 mL) grated or minced lemon peel
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) white pepper
1/2 cup (125 mL) toasted walnuts, chopped
1/4 cup (60 mL) chopped fresh parsley
Put the parsnips and apple in a steamer over water and on medium-high heat and steam for 5 minutes or until the parsnips are tender when pricked with a knife. Reserve some of the cooking liquid. Transfer the parsnips and apple to the bowl of a food processor along with the measured cooking liquid, oil, nutmeg, lemon peel, salt, and pepper. Purée until smooth. Transfer the purée to a warm serving bowl and stir in the walnuts and parsley.
Per cup (250 mL): calories: 367, protein: 6 g, fat: 23 g, carbohydrate: 43 g (14 g from sugar), dietary fibre: 9 g, calcium: 99 mg, iron: 2 mg, magnesium: 92 mg, phosphorus: 213 mg, potassium: 863 mg, sodium: 337 mg, zinc: 2 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B6: 0.3 mg, folate: 153 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 23 mcg, vitamin C: 41 mg, vitamin E: 0.2 mg, omega-6 fatty acids: 13 g, omega-3 fatty acids: 4 g
Percentage of calories from protein 6%, fat 52%, carbohydrate 42%