Fuel

Four alternatives to the classic comfort food that dish up an array of nutrients and are delicious, too.

Alternatives to mashed potato, you say? OK, but they had better be tasty…

01/ Sweet potato A lower-calorie starchy carb than a white potato, it’s a great source of the antioxidant beta-carotene and the mineral potassium, which helps to maintain the heart’s electrical rhythm. COOK’S TIP Steam rather than boil for a firmer texture. MASH WITH A dash of milk and plenty of black pepper. Chopped sage or thyme balances out the sweetness.

02/ Cauliflower Low in calories but packed with fibre and phytonutrients known as glucosinolates: glucobrassicin plays a role in preventing inflammation, while glucoraphanin aids digestive health by protecting the stomach lining. COOK’S TIP Wrap florets in a tea towel after draining and press gently to remove any excess moisture. MASH WITH Butter and a little mustard or a pinch of turmeric.

03/ Beetroot Well known for its high nitrate content, which can improve oxygen consumption and delay fatigue. It’s also an excellent source of folate, which plays a role in cardiovascular health. COOK’S TIP Boil or roast raw beetroots in their skins, then peel. Add cooked spud in a 4:1 ratio for structure. MASH WITH Butter and a dash of horseradish.

04/ Celeriac It won’t win a prize in any veggie beauty contest, but one serving of this nutty root provides half your daily vitamin K needs, along with phosphorus and manganese, all of which support healthy bones. It’s rich in vitamin C, too. COOK’S TIP Fry small cubes of celeriac in olive oil and garlic before adding stock or water to boil until tender. MASH WITH As it is. Finish with a drizzle of truffle oil.

TIP

Use a potato masher or ricer if you like a coarser mash or a food processor for a smoother texture. Add liquid slowly as you mash to prevent it becoming too runny.