Mixing Up Your Mash

Exericse and Recipe Guru

Mixing Up Your Mash

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Mixing Up Your Mash

If you thought there could only be potatoes involved in your mash - think again!

Cauliflower, pumpkin, broccoli, fennel, cannellini beans and sweet potato all work really well mashed. They can be combined with potato or create your own combinations. 

Just steam vegetables until they are very tender and mash with a hand masher or a food processor for a smoother consistency. If using pumpkin or cauliflower, remove the excess liquid once steamed, by pressing through a fine mesh strainer.

You can also experiment with different herbs, spices or cheeses.

Here are some ideas for tasty additions

  • Chives
  • Parsley
  • Curry Powder
  • Nutmeg - just a dash
  • Parmesan
  • Feta
  • Smoked Paprika
  • Chilli powder or flakes
  • Jalapeños 
  • Diced bacon

Here’s an example of a different mash with our delicious Broccoli Bean Mash, Honey Carrots and Grilled Fish.

Broccoli Bean Mash, Honey Carrots and Grilled Fish

1 Serving      385 Cal       30 Min


  • 125 g  White Fish - eg - Basa, Blue Grenadier

  • 1  Carrot

  • 80 g  Broccoli

  • 0.5 cup  Canned Cannellini Beans

  • 1 tbsp  Skim Milk

  • 1 tsp  Olive Oil

  • 0.5 tsp  Honey

  • 2 tsp  Light Canola Spread

  • 1  Clove Garlic


If possible remove fish from the fridge 15 minutes before cooking to get to room temperature.

Cut carrots into thick batons.

Cut broccoli into small florets.

Steam carrots and broccoli until tender - drain.

Rinse and drain cannellini beans.

To prepare mash, use a food processor or a stick blender. Blitz steamed broccoli and cannellini beans together.

Pour in milk. Season well with salt and pepper. Continue to blitz until it resembles mash. Set aside.

Add oil to hot pan and cook fish for approx. 3 minutes each side - or until golden and cooked through. Once done, remove from heat, cover and allow to rest.

Using the same pan, add carrots to brown for approx. 2 minutes. Once they begin to colour drizzle over honey. Season with salt. Stir to cover carrots with honey and salt. Turn off heat.

In a small saucepan, melt spread on low/medium heat.

Add crushed garlic to saucepan. Stir and soften for 1 minute.

Pour in blitzed broccoli and bean mash. Stir well to combine with spread and garlic. It will just need to be heated through.

Serve mash alongside fish and honey carrots.