Eat Right Around Chicago

Roast or Smash Parsnips

Parsnip.  It sounds odd.  In my head, it is said with an English accent.  Or it's what you say when someone says, "how much?" - "oh, not much, just a parsnip" (with an accent, of course).  This anemic looking carrot is actually a slightly sweet, yummy vegetable.   And they are good for you - good source of vitamin C, folic acid and fiber - no fat, low calorie and all the other veggie attributes we love.  Parsnips make a delicious side dish for the holidays to boot.  Instead of just boiling the crap out of them (like my grandpa does - bless his heart), here are two great dietitian-submitted recipes for your holiday meal (or any time really)! 

(Super Simple) Roasted Root Vegetables
By Jennifer Martin, MS, RD at Nutrition Insiders' Guide

High in beta-carotene, low in fat and high in flavor!

1-2 Tbsp Olive Oil
Spices to taste (sage, thyme, etc)

Preheat oven to 400F.  Peel and dice veggies to ~1/2-1inch size.  Toss veggies with oil and spices.  Spread out on cookie sheet and bake for 30 minutes-1hr depending on size of dice (I just watch to see when the edges start to get golden brown).

Smashed Butter & Herb Parsnips
By Dana Angelo White, MS, RD, ATC, President Dana White Nutrition, Inc. and Nutrition Expert for the

Serves 8

1 Tbsp unsalted butter
1 Tbsp extra virgin olive oil
1/2 cup low sodium vegetable broth (or water)
2 lb parsnips, scrubbed and thinly sliced
1/4 cup chopped fresh herbs (parsley and chives recommended)
Kosher salt and freshly ground black pepper

Bring butter, oil, and broth or water to a boil in a large pot or Dutch oven. Add parsnips; season with salt and pepper, cover and cook for 10-15 minutes or until parsnips are tender. Add fresh herbs and mash gently with a potato masher or wooden spoon until well combined, but still chunky. Season with additional salt and pepper, if desired.



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