Vegan Carrot and Pumpkin Mash

01 August 2016

Cold weather often makes me crave carb rich foods to keep me extra warm. Carbs are a fantastic way to generate heat, but of course as we all know, too many carbs doesn’t make sense for us when we aren’t expending large amounts of energy. Mash is one of my favourite sides so I had to find another way to enjoy it without the excess carbs (and I’m sure you are all over the cauli craze right!?) So here is a delicious mash recipe that uses pumpkin and carrots for a low carb, low GI variation of traditional potato mash.

Serves 4 | Ready in 20 mins


500g carrots, peeled, sliced

600g pumpkin peeled, deseeded, diced

¼ cup coconut oil - melted

 ¼ cup coconut cream

½ tsp. ground nutmeg

1/2 tsp. ground cinnamon

1 tsp. xylitol


Step 1:

Place carrots and pumpkin into a vegetable basket and immerse in a cooking pot of boiling, salted water and steam at medium-high heat for 8 to 10 minutes or until tender. Once cooked remove veggies and set aside. Discard of remaining water in pot.

Step 2:

Return vegetables to cooking pot. Shake cooking pot over low heat for 30 seconds or until excess moisture evaporates. Remove from heat.

Step 3:

Using a potato masher, roughly mash vegetables. Add coconut oil and mash until just smooth. Now add coconut cream, xylitol, cinnamon and nutmeg. Mash until smooth. Season with salt and pepper.

Serve warm alongside your favourite protein


Vegan Carrot and Butternut Mash 2

Yours in Health Always,



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