A Recipe to Mash Anything (Even Turnips!)

By: Isabel Smith, MS, RD, CDN

Mashed vegetables are a staple at the holiday table, sweet or regular potatoes, butternut squash and others. Classic holiday potatoes get a bad wrap for being laden with calories and fat; however, small upgrades to classic recipes like this one can help to make a typical mashed potato recipe much healthier and lower in calories, while still maintaining delicious flavor.

These turnips were extremely easy to make, were relatively low maintenance, and this same recipe could be used with any vegetable you can mash including cauliflower, butternut squash, carrots, potatoes and more. The key is taste-testing the recipe as you go to ensure that it’s tasty and palatable. Don’t be afraid to add more spices, a little Himalayan salt, or maybe even a dash of olive oil to add more flavor.

More Tips for Upgrading Classic Holiday Recipes:

  • use coconut oil or butter instead of classic butter
  • use herbs and spices over salt
  • use more nutrient-dense and concentrated sweeteners like maple syrup over white sugar, so you’re able to use less overall
  • use plant-based milks like hemp, coconut, oat, over heavy cream and butter to maintain creaminess and taste without the extra added calories and saturated fat

Also try our other mashed veggie recipes:


Note: The nutrition facts are based off 4 small servings.


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  • 2 medium turnips, peeled and cut into 1-2 inch blocks (the smaller the blocks the quicker the cook time)
  • 2 cups (500 ml) water (just enough to cover the turnips in the pot)
  • 3 sage leaves (or 1 tbsp dried sage)
  • 1/2 cup (125 ml) coconut milk
  • 1/2 tbsp coconut oil
  • salt and pepper, to taste
  • 1 – 2 tbsp. maple syrup (optional)


  1. Wash turnips well, then peel and cut into small cubes.
  2. Add cubed turnips to a pot with the water and coconut milk. Cook for 20 minutes over medium-low heat. (You also have the option to roast the turnips: Add the cubed turnips to a roasting pan with coconut or olive oil, sage, sea salt and pepper and bake in the oven for 25 – 30 minutes at 425 F or 220 C, until fork tender. Then continue with step 4.)
  3. Add 2 sage leaves (or 1/2 tbsp of dried sage), salt and pepper to boiling pot and let simmer, stirring occasionally for another 25 – 30 minutes, or until soft.
  4. Once turnips are soft, drain water and coconut milk. Using a masher or a fork mash the turnips until smooth desired consistency is achieved. (You can also use a food processor for a smoother consistency.)
  5. Add coconut oil and extra sage, and a pinch of salt and pepper.
  6. Serve and enjoy!

Prep time: 10 minutes

Cook time: 50 minutes

Total time: 60 minutes

Servings: 4

  • Nutrition per serving:
  • Calories60
  • Fat3.5g
  • Saturated Fat3g
  • Cholesterol0mg
  • Sodium210mg
  • Carbohydrates6g
  • Fiber2g
  • Sugars4g
  • Protein 1g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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