Get More Vitamins and Nutrients with Mashed Vegetables


Vegetables are highly recommended as a balanced part of diet, as they are a great source of vitamins, minerals, and other nutritional benefits. For many of us, it can be difficult to get our recommended amounts of vegetables, though mashing vegetables can help add a larger amounts of vegetables to your weekly diet.

Now just because we are suggesting mashing the vegetables, it does not mean that you have to put yourself on a strict diet of only cooked and mashed flavorless vegetable pastes like jarred baby food; instead, create some delicious and flavorful mashed vegetable sides and dips that  you can easily add-to and incorporate in your regular diet for added nutrition.

Healthy and Nutritious Mashed Vegetables

While almost any vegetable can be mashed or pureed into a smooth texture, there are a few vegetables in particular that are especially delicious and nutritious. Here are some of our favorites:


Mashed Parsnips

Parsnips have a delicious taste that is a bit like a cross between a potato and a carrot and are chocked full of vitamins and nutrients. One of the greatest benefits of mashed parsnips is the dietary fiber contained in them; fiber will help to fight cholesterol and can prevent constipation. Try mashing parsnips with garlic and onions for a savory mash or dip.


Mashed Carrots

Just like parsnips, a quick and simple mash can be made from steamed, boiled or roasted carrots. The dietary benefits of carrots include being a rich source of carotene vitamin A and bet-carotene. A great source of antioxidants, carrots are rich in falcarinol, which can completely destroy pre-cancerous cells and may be an aid in preventing cancer.


Mashed Butternut Squash

Butternut Squash are found for very cheap during the autumn and fall seasons and are not only delicious, but contain many vitamins and nutrients including Vitamin A, Vitamin B Complex, folates, thiamine, iron and zinc. Make a simple mash out of cooked butternut squash or add the mash to sauces like spaghetti, tomato sauces and even chili.


Mashed Sweet Potatoes

Niacin, vitamin B-6, vitamin B-1, and riboflavin, are just a few of sweet potatoes essential vitamins. Beneficial minerals include iron, calcium, magnesium, manganese, and potassium. Sweet potatoes can be mashed into a paste and eaten as is, or made into dips just like a sweet hummus.

How to Mash Vegetables

Mashing vegetables is very simple; all you have to do is cook the vegetables until soft, and mash the vegetables with a potato smasher, or better yet using a hand mixer or even a blender. The trick to mashing vegetables is to get the proper consistency; you can get a good consistency by adding either chicken stock, vegetable stock or heavy cream to the mashed mixture. Be sure to mix your favorite spices into the mix or garlic for added flavor.


6 thoughts on “Get More Vitamins and Nutrients with Mashed Vegetables

  1. I have mashed sweet potato a couple times a week. I bake it in the oven rather than boil it, so most of the nutrients are preserved and it taste sweeter too. I then add avocado to it, along with some raspberries, strawberries, and spinach. It’s pretty good! Great article!

  2. Latest studies also show micronutrients are only completely digested when broken into very small particles and mashing would certainly help there. Speaking of baby food, my infants (wisely) rejected canned food in jars and we used a baby food grinder to make all their food in just this way. They ate the same veg and meat we ate and it worked well. Thanks for a great post.

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