We’ve all heard how important fiber is, but did you know that the key to a healthy gut isn’t just eating fiber, but eating a variety of fibers from different plant foods? A diverse gut microbiome – which is linked to better gut health and overall well-being – thrives on a wide range of fibers. Since different types of bacteria prefer different foods, it’s important to aim for variety in your diet.
To nourish and grow a diverse range of gut bacteria, aim for around 30 different plant-based foods with fiber each week (like fruits, vegetables, whole grains, legumes, nuts, and seeds). I know—30 might sound like a lot, especially if you have IBS or other digestive symptoms like diarrhea, bloating, gas, or cramping. Believe me, I get it—those are often the very foods that can cause discomfort.
Enter veggie mash! This is exactly why I created this recipe. The beauty of veggie mash is that you can get 10-20 vegetables in just a 1-tablespoon portion—small enough for almost any gut to tolerate.
These bacteria don’t need large amounts; they’re incredibly tiny. What they need is diversity. You simply make the veggie mash in bulk, freeze it, and then pop out a 1-tablespoon ice cube each day—it’s an easy step toward reaching your goal of 30 plant foods per week.
This veggie mash recipe is one of my favorite strategies to help you reach that goal! It’s convenient enough to use daily, and it’s a game-changer for those with sensitive digestive systems, like people with IBS, SIBO, or FODMAP intolerances.
Even if you’ve been on a low-fiber, bland, or low-FODMAP diet, the veggie mash makes it easier to carefully incorporate vegetables back into your meals without overwhelming your system. The best part? Even veggies that might normally be hard to tolerate in large portions are often much gentler in this mash form.
The veggie mash can include anything you like, even foods you don’t normally enjoy, as their taste will be masked by whatever you mix it into. It’s also a great way to reintroduce foods you may not yet tolerate in larger portions. For a helpful guide on making your own veggie mash and tracking your fiber intake, download my Veggie Mash Recipe Guide and Fiber Tracker to start nourishing your gut with ease!
The Power of Root Veggies for Resistant Starch
One of the best things about this veggie mash is how it uses a variety of root vegetables to create resistant starch. These colorful, nutritious veggies add great flavor and texture while providing a powerful boost to your gut microbiome!
Resistant starch acts like a prebiotic, feeding the good bacteria in your gut and helping them thrive. Because it resists digestion, it stays in the gut long enough to nourish bacteria. Interestingly, resistant starch forms when root vegetables like sweet potatoes, beets, and parsnips are cooked and then cooled, transforming some of the digestible starches into resistant starch, which promotes gut health, improves digestion, and enhances regularity.
It’s not found in many foods, making it somewhat rare in the diet. Typically, when we eat root vegetables, we consume them cooked but not cooled, so we miss out on the resistant starch. In this veggie mash, the root vegetables are steamed until al dente, then cooled, allowing resistant starch to form, making this recipe especially unique and beneficial.
So, whether you’re looking to heal your gut, reinoculate your microbiome, sneak in extra veggies, or gently reintroduce plant foods into your diet, this root vegetable mash is a versatile and tasty solution. Ready to get started? Let’s dive into the recipe!
To learn how to nourish your gut by incorporating 10-20 different vegetables into your meals with ease, download your download my Veggie Mash Recipe Guide and Fiber Tracker!
Ingredients
- Radishes (1 bunch)
- Carrots (2-3 medium)
- Zucchini (1 medium)
- Kale (2 cups, fresh)
- Beetroot (1 small)
- Sweet potatoes (1-2 small)
- Purple potato (1 medium)
- Parsnips (1 medium)
- Green beans (1 small handful or ~1 cup)
- Cauliflower (1 small head or 2 cups pre-cut florets)
- Butternut squash (1-2 cups, pre-cut or 1 small)
- Scallions or leeks (1 small, or use ½ for a smaller test batch)
- Brussels sprouts (6-8 sprouts)
Kitchen Equipment
- Food processor
- Ice cube trays
- Steamer or large pot with steaming basket
- Knife and cutting board
- Spatula or large spoon
- Mixing bowl
Estimated Time Breakdown
- Prepping vegetables: 15-20 minutes
- Steaming vegetables: 15-20 minutes
- Cooling and processing: 10-15 minutes
Portioning and freezing: 5-10 minutes (plus freezing time)
Preparation Steps
Gather Your Ingredients
Lay out all the vegetables you purchased. Make sure they’re clean, washed, and ready to chop.
Prepare the Vegetables
- Peel and Prep: Peel the carrots, beet, sweet potato, purple potato, and parsnip.
- Boil Water: Start the water boiling for steaming.
- Chop Hard Vegetables: Cut hard vegetables like sweet potatoes, purple potatoes, parsnips, beetroot, radishes, and butternut squash into 1-inch cubes.
- Steam Hard Vegetables: Place the hard vegetables in the steamer and steam for 8-10 minutes until they start to soften but are still firm. A fork should insert with slight resistance. Remove from the steamer when done.
- Chop and Prep Softer Vegetables: While the hard vegetables are steaming, prepare the softer ones. Slice the zucchini, cauliflower, and scallions into medium-sized pieces. Trim and halve the Brussels sprouts, snap the ends off the green beans, and remove the tough stems from the kale, roughly chopping the leaves. If you’re sensitive to onions, stick to the scallion greens, which are milder and easier to tolerate.
- Steam Softer Vegetables: Steam the softer vegetables separately for 5-7 minutes until tender but still firm.
Cool the Vegetables
Once all vegetables are steamed and tender, remove them and transfer them to a separate dish, allowing them to cool slightly. This prevents excess mushiness when processing.
Processing the Veggies
Add the cooled vegetables to your food processor in small batches.
Use the chop feature: run it once for a rough chop, twice for a finer chop, and three times for a minced texture. Process until you reach your desired consistency.
Note: You can mix different types of vegetables in each batch, as they will all be tender and blend well together.
Portion the Vegetable Mash
Use a tablespoon to spread the processed root veggie mash into ice cube trays to freeze individual portions. Spoon the mash into the trays, pressing down to fill each compartment. Freeze for 1-2 hours until solid.
Final Storage
After freezing, pop the veggie cubes out of the trays and store them in a freezer-safe bag or container for easy future use.
How to Use
You can use this veggie mash in all kinds of ways to support a healthy gut! Try adding it to soups, smoothies, sauces, or your favorite meals for an easy, nutrient-packed boost. You can also mix it into scrambled eggs, stir it into grain bowls, or use it as a filling for wraps and sandwiches. For a simple snack, spread it on toast or crackers, or enjoy it on its own with a little salt and pepper.
If you want to elevate the flavor, consider sautéing the veggie mash with a little garlic-infused olive oil and some salt and pepper. This keeps it gut-friendly for sensitive systems while adding a delicious touch!
Enjoy!
Incorporating the Gut Rebuild Veggie Mash into your routine is a delicious and convenient way to support your gut health. By blending a variety of colorful root vegetables rich in resistant starch, you can nourish your microbiome while gently reintroducing fiber into your diet. To make it even easier, download my Veggie Mash Recipe Guide and Fiber Tracker for step-by-step instructions and helpful tips to reach your goal of 30 different plant foods per week. With each tablespoon of veggie mash, you’re not just enjoying a tasty dish—you’re taking a step towards a healthier, more diverse gut!
Gut Rebuild Veggie Mash
Equipment
- 1 Food processor
- 1 Steamer or large pot with steaming basket
- 1 Knife
- 1 Cutting board
- 10 Ice cube trays
Ingredients
- 1 bunch Radishes
- 2-3 Medium Carrots
- 1 Medium Zucchini
- 2 Cups Kale
- 1 Small Beetroot
- 1-2 Small Sweet potatoes
- 1 Medium Purple potato
- 1 Medium Parsnip
- 1 Cup Green beans
- 1 Small head Cauliflower
- 1-2 Cups Butternut squash
- 1 Bunch Scallions
- 6-8 Each Brussels sprouts
Instructions
Gather Your Ingredients
- Lay out all the vegetables you purchased. Make sure they’re clean, washed, and ready to chop.
Prepare the Vegetables
- Peel and Prep: Peel the carrots, beet, sweet potato, purple potato, and parsnip.
- Boil Water: Start the water boiling for steaming.
- Chop Hard Vegetables: Cut hard vegetables like sweet potatoes, purple potatoes, parsnips, beetroot, radishes, and butternut squash into 1-inch cubes.
- Steam Hard Vegetables: Place the hard vegetables in the steamer and steam for 8-10 minutes until they start to soften but are still firm. A fork should insert with slight resistance. Remove from the steamer when done.
- Chop and Prep Softer Vegetables: While the hard vegetables are steaming, prepare the softer ones. Slice the zucchini, cauliflower, and scallions into medium-sized pieces. Trim and halve the Brussels sprouts, snap the ends off the green beans, and remove the tough stems from the kale, roughly chopping the leaves. If you’re sensitive to onions, stick to the scallion greens, which are milder and easier to tolerate.
- Steam Softer Vegetables: Steam the softer vegetables separately for 5-7 minutes until tender but still firm.
Cool the Vegetables
- Once all vegetables are steamed and tender, remove them and transfer them to a separate dish, allowing them to cool slightly. This prevents excess mushiness when processing.
Processing the Veggies
- Add the cooled vegetables to your food processor in small batches. Use the chop feature: run it once for a rough chop, twice for a finer chop, and three times for a minced texture. Process until you reach your desired consistency.
Portion the Vegetable Mash
- Use a tablespoon to spread the processed root veggie mash into ice cube trays to freeze individual portions. Spoon the mash into the trays, pressing down to fill each compartment. Freeze for 1-2 hours until solid.
Final Storage
- After freezing, pop the veggie cubes out of the trays and store them in a freezer-safe bag or container for easy future use.
