Mashed Parsnips and Pumpkin

In AIP you can not have night shades. Night shades are tomato, peppers, eggplant and potato. We all love to have mashed potatoes with different meals, so I had to find a suitable substitute. This recipe is the best substitute for mashed potatoes that I have found. It is excellent with sauerkraut!


  • 3 large parsnips
  • 2 TB coconut oil, melted or olive oil
  • 1 15 oz can of pumpkin purée or 2 cups frozen pumpkin puree*
  • 1/2 cup coconut kefir, or chilled full fat coconut milk from a can
  • salt and pepper to taste


  • heat oven to 400 degrees
  • peel parnips and then peel a half cup of parnip ribbons
  • toss parnip ribbons with oil and season with salt and pepper. Lay then on baking tray in a single layer.
  • roast 5-10 minutes until browned, watch carefully


  • cube the remaining parnips. Put them in a steamer for 45 minutes or till soft. If you don’t have a steamer, you can boil them as you would potatoes
  • combine pumkin, parnips, parnip ribbons and coconut kefir and mash with Potatoe masher till desired consistency.
  • season to taste

* I buy extra pumpkins around Halloween to roast, puree and freeze in batches






3 thoughts on “Mashed Parsnips and Pumpkin

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