Mashed Rutabaga (AIP, GAPS, Paleo, GF, DF, V)

Mashed Rutabaga (AIP, GAPS, Paleo, Gluten-Free, Dairy-Free, Vegan)

Ready for a good mash up? ;)

⁣⁣Most of us grew up with good ol' mashed potaters!⁣⁣ The feeling of them is nostalgic and delicious... well... at least until they start to hurt your tummy, flare your arthritis or spike your blood sugar. ⁣⁣

There are a few reasons one might avoid potatoes.

⁣Most commonly it is because they're high glycemic and low nutrition so they can spike your blood sugar and they become a source of empty calories leading to weight gain and additional carb cravings. ⁣⁣

If you're someone with digestive issues, you might avoid them due to their specific starch content, which can feed undesirable bacteria leading to dysbiosis. This would be why we would avoid them on the GAPS protocol.

⁣⁣If you're someone with inflammatory issues, autoimmune disease and/or leaky gut, you might avoid them because they're a nightshade. this means they contain glycoalkaloids, which can burrow through the gut lining and act as adjuvants to the immune system, promoting inflammation and autoimmune reactions. They're particularly implicated in arthritic conditions such as rheumatoid arthritis and ankylosing spondylitis. This is why we avoid them on AIP (the autoimmune protocol).

⁣⁣So what are we to do?

⁣⁣Well, most people are turning to cauliflower to do it all these days, but to be honest, cauliflower mash LOOKS a lot like mashed potatoes but, guys, it's still cauliflower. It isn't a starch and it doesn't quite create the desired effect if you ask me.

⁣⁣I recommend sticking with mashing other root veggies.⁣⁣

My favs? ⁣⁣

Sweet potato


⁣Parsnips (if not GAPS)

⁣Celery root⁣⁣

and, as seen here, RUTABAGA!

⁣⁣Experiment with different fats, spices & flavours to add to your mash.

⁣⁣There's a whole potato-free culinary world out there! ⁣

Mashed Rutabaga (AIP, GAPS, Paleo, Gluten-Free, Dairy-Free, Vegan)

Simple Mashed Rutabaga

TIME: 40 minutes



4 cups rutabaga (peeled & cubed)

2 tbsp coconut oil

1/2 tsp sea salt


1) Add rutabaga to a large pot and cover with water. Place over high heat and bring to a boil. Once boiling, lower heat and let simmer for 30 minutes or until nice and tender.

2) Drain the rutabaga and return to the pot. Heat until rutabaga is dry. This should take 2-3 minutes.

3) Now, add your coconut oil and let it melt. Once melted, turn the heat off.

4) Then, mash the rutabaga in with the coconut oil and add your salt to taste. Mash to your desired consistency, and enjoy!

If you make this recipe, please feel free to take a pic and tag me on instagram @realistic.holistic and use #realisticholistic :) I’ll be sure to share your culinary adventure!

COMMENT below if you have any questions or suggestions about the recipe!

SHARE this with someone who is looking to upgrade from their old school potatoes!

As always, thanks for stopping by!

Kisses & kombucha,

xox Meg