Irish Mash – 96five Family Radio

Irish Mash

This healthier version of Irish style mash is made with parsnip and cauliflower and is delicious served with slow cooked chicken and gravy!

By 96five Thursday 11 Jun 2020

By: Susan Joy

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 Slow-cooker Baked Chicken and drizzled with chicken gravy.

Serves: 6 – 8 | Prep Time: 00:15 | Cooking Time: 00:25


  • 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, 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.

Article supplied with thanks to The JOYful Table.

About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.