Whole30 Carrot and Swede Mash

Elevate your side dish game with this creamy and flavorful Whole30 Carrot and Swede Mash, a healthy twist on traditional mashed vegetables. Packed with the natural sweetness of carrots and the hearty, earthy flavor of swede (rutabaga), this recipe is made extra luscious with velvety coconut cream and a hint of olive oil. Fresh thyme and a dash of nutmeg add subtle herbal and warm, spiced notes, while minced garlic enhances the savory depth. Perfectly suited for clean-eating diets, this mash is dairy-free, gluten-free, and Whole30-compliant, making it an ideal side dish for any occasion. Quick to prepare in under 45 minutes, it's a versatile, nutrient-packed addition to your dinner table that pairs beautifully with roasted meats, pan-seared fish, or plant-based mains.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Carrots
• 500 grams Swede (Rutabaga)
• 150 ml Coconut cream
• 2 tablespoons Olive oil
• 1 teaspoon Fresh thyme
• 0.25 teaspoon Ground nutmeg
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 Garlic cloves

Directions

Step 1

Peel the carrots and swede, then chop them into roughly equal-sized chunks for even cooking.

Step 2

In a large pot, add the carrot and swede pieces. Cover them with cold water and add a pinch of salt.

Step 3

Bring the pot to a boil over high heat, then reduce to a simmer. Cook for about 20-25 minutes, until the vegetables are fork-tender.

Step 4

While the vegetables are cooking, peel and finely mince the garlic cloves.

Step 5

Drain the cooked carrots and swede completely and return them to the pot or a large mixing bowl.

Step 6

Add the coconut cream, olive oil, minced garlic, fresh thyme, and ground nutmeg to the vegetables.

Step 7

Using a potato masher or an immersion blender, mash the vegetables until smooth and creamy. Adjust the consistency by adding more coconut cream if needed.

Step 8

Season the mash with salt and black pepper to taste, and stir well to combine all the flavors.

Step 9

Gently reheat the mash over low heat if necessary before serving warm.

Step 10

Serve the Whole30 Carrot and Swede Mash as a delicious and nutritious side dish.

Nutrition Facts

Serving size	(1192.2g)

Amount per serving	% Daily Value*
Calories	1193.0

Total Fat 54.9g	0%
Saturated Fat 27.9g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 2821.6mg	0%
Total Carbohydrate 173.8g	0%
Dietary Fiber 26.5g	0%
Total Sugars 123.5g
Protein 12.5g	0%

Vitamin D 0IU	0%
Calcium 404.5mg	0%
Iron 4.6mg	0%
Potassium 3318.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.9%

Protein: 4.0%

Carbs: 56.1%