Irish Mash

Irish Mash

  • Serves: 6 - 8
  • Prep Time: 00:15
  • Cooking Time: 00:25

This is an Irish style mash which is usually made with white potato, instead I've used parsnip and cauliflower for my healthier version. It's also much tastier than a plain mash made from just cauliflower; the leek, garlic and green shredded cabbage also add more nutrients. It's delicious with the Slow-cooker Baked Chicken and drizzled with chicken gravy.


* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 2 lge parsnip(s), diced, choose firm with light coloured skins
  • 1 sml - med cauliflower, chopped in even sized pieces
  • 1 1/2 Tbsp ghee, or coconut oil
  • 1 med leek(s), trimmed, cut lengthways in half & thinly sliced
  • 2 tsp garlic, minced or finely chopped
  • 3 cups (1/4 sml) green cabbage, finely shredded
  • 1 1/2 tsp sea salt, divided
  • 120ml coconut cream, divided
  • black pepper, ground, to taste


Add the parsnip to a large saucepan of lightly boiling filtered water. Cook for 6 - 8 minutes (it will depend on the size), add the cauliflower and continue cooking for 12 - 15 minutes or until the vegetables are soft.

Meanwhile, add the ghee to a large frying pan over medium heat. Add the leek and garlic, and cook for 4 - 5 minutes, stirring often until the leek is soft. Stir in the cabbage and 1 teaspoon of salt, cook, stirring often until the cabbage has softened, about 5 minutes. Pour in 60ml of the coconut cream, stir and bring to a simmer, then set aside.

Drain the cooked parsnips and cauliflower well, then return to the saucepan and roughly mash. Add the remaining 60ml of coconut cream and 1/2 teaspoon of salt and a generous pinch of black pepper, continue mashing to create a smoother texture.

Add the leek and cabbage mixture to the saucepan, keeping aside a little to garnish on top. Stir the mixture through the parsnip and cauliflower mash.

Transfer the Irish Mash into a serving dish and top with the extra cabbage mixture and some ground black pepper.


Parsnip is a root vegetable closely related to the carrot and grown as an annual. It has a sweet flavour, delicious in stews and soups, roasts well and I enjoy them cut into fries or chips and cooked in coconut oil. Parsnips are high in vitamins and minerals, especially potassium and also contain both soluble and insoluble dietary fibre. Choose firm parsnips with light coloured skin in season.


Cauliflower is one of the cruciferous vegetables that should be eaten on a regular basis, as it has huge health benefits. One cup of cooked cauliflower provides you with 73% of your DRI of vitamin C, it's also a good source of vitamin K. You will find several dozen studies linking cauliflower to cancer prevention.


Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.


Leek is a vegetable that belongs to the onion and garlic family. The edible part of the leek is the white base called the stem or stalk, the leaf sheath needs to be removed before eating. Leeks have a sweet, mild onion flavour and are commonly used in stock and soups. Leeks contain many flavonoid anti-oxidants, minerals and vitamins that have proven health benefits.


Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

green cabbage

There are many different kinds of cabbage, green is the most common cabbage, it has a mild flavour that can be enjoyed raw or cooked. Cabbage is very high in fibre and very low in kilojoules, it contains twice as much folate as the red variety and a source of vitamin C.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

coconut cream

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. When purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

black pepper, ground

Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, known as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.