Crock Pot Rosemary Carrot Parsnip Mash

Crock Pot Rosemary Carrot Parsnip Mash

  • Rosemary carrot parsnip mash

Prep Time: 10 min
Cook Time: 2 hr., 30 minutes
Total Time: 2 hr., 40 minutes
Yield: 4


  • 3 – 4 large organic parsnips
  • 3 large organic carrots
  • 1 tbsp avocado oil
  • 2–3 fresh rosemary sprigs
  • 1 cup almond milk
  • optional 1/2 c vegetable or chicken broth (for less thick option)
  • 1/4 to 1/2 tsp minced garlic (divided)
  • 1/4 to 1/3 tsp sea salt
  • Dash of black pepper
  • 1/4 cup organic heavy cream or coconut cream
  • 2 tbsp ghee (butter that comes from grass fed cows)
  • Optional garnishing – parmesan or more rosemary sprigs



  1. First wash your vegetables.
  2. Peel if desired but not necessary.
  3. Steam carrots and parsnips in microwave bowl for 90 seconds.
  4. Chop into smaller pieces then add to crock pot with 1 cup almond milk, broth, avocado oil, rosemary sprigs, and 1/4 tsp garlic and salt.
  5. Cover and place on high.
  6. About one hour into cooking, skim the browning milk on the sides of the crock pot and then mash it up with veggies.
  7. Continue to cook for another 90 minutes and watch browning on sides again.
  8. After 2 1/2 hrs. cooking on high, place on low and remove the stick sprigs. Leave the leaves that fell off.
  9. Add in 2 tbsp ghee, black pepper, 1/4 tsp more garlic and sea salt.
  10. Mash all together until combined and thick mash is formed. To make this side dish smoother and creamier, add in 1/4 cup organic heavy cream (or cream of your choosing) and mash again or blend with hand blender.
  11. Place crockpot on warm until ready to serve.
  12. Garnish with extra rosemary and parmesan if desired.
  13. **see notes for doubling the recipe

Give this rosemary carrot parsnip mash a try and share with us! Post a photo of your culinary creation on Facebook or Instagram using the hashtag #MAMRecipe

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  • Healthy Holiday Eating

With the Holiday season in full effect, traveling can put a damper on your healthy eating habits. Try these tips, by nutrition experts, on how to maintain a healthy diet while on the go! Click here to read more.

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Savory Vegan Pumpkin Pasta

  • Vegan Pumpkin Pasta


  • 8 oz gluten-free bow tie noodles
  • 2-3 tbsp low-sodium vegetable broth
  • 1 small red onion diced
  • 1/2 cup white wine (we used pinot grigio)
  • 3 medium garlic cloves minced
  • 1/4 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1 tbsp nutritional yeast
  • 1 tbsp fresh sage roughly chopped
  • 1/4 tsp Himalayan pink sea salt (more to taste)
  • 1/8 tsp black pepper
  • Pinch of cayenne pepper (more to taste)
  • 16 oz carton pumpkin puree
  • 14 oz can full-fat coconut milk


In a large pan, sauté a small diced red onion in 2-3 tbsp of low-sodium vegetable broth over medium heat, until translucent and all the liquid has been absorbed.

While you’re making the pumpkin pasta sauce, boil water in a separate pot and cook the noodles. The noodles should be done cooking around the same time that the sauce is done cooking.

Deglaze the pan with 1/2 cup of white wine and let it cook for a few minutes until most of it has cooked down.

Add the minced garlic, ground cinnamon, ground nutmeg, nutritional yeast, fresh sage, a pinch of cayenne pepper, salt, and pepper. Stir and let the flavors meld for 30 seconds to 1 minute.

Add the canned coconut milk and pumpkin puree to the pan and stir to combine. Reduce the heat to medium-low and let the sauce heat up for about 5 minutes, stirring occasionally.

Drain the noodles and add them to the pan with the pumpkin pasta sauce. Toss to combine and garnish with roughly chopped fresh sage.


Make sure to use pumpkin puree, not pumpkin pie filling. They’re not the same. And try to buy organic.

Use fresh sage if possible because it really adds a lot of flavor to this pumpkin pasta recipe. If you can’t use fresh sage leaves, dried sage will work too. Roughly, 1 tbsp of fresh sage = 1 tsp of dried sage.

Use full-fat canned coconut milk to make this pumpkin sauce because it’s what takes the place of the heavy dairy (butter, parmesan, milk, ricotta, and cream cheese) that is used in most traditional pumpkin pasta recipes. You can use light coconut milk or coconut milk from a carton, but the full-fat canned coconut milk gives the best flavor and richness to this sauce.

Store leftover pumpkin sauce in an airtight container for 4-5 days or freeze it for a future meal.

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  • Holiday Healthy Eating

It IS possible to eat healthy over the holidays! There are several ways you can still enjoy food at holiday celebrations without overeating. Click here to read seven tips on how to approach eating over the holidays, especially if you intend to be more health conscious during the season — and all year long.

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Pumpkin Cheesecake Bites

Prep time: 15 mins

Cook time: 2 hours

Total time: 2 hours 15 mins


Serves: 12


Pumpkin Filling Ingredients:

  • 1 cup pumpkin puree
  • ½ cup cashew butter
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • ¼ teaspoon ginger spice
  • ⅛ teaspoon cloves
  • ¼ cup coconut palm sugar
  • 2 tablespoons maple syrup


Pie Crust Ingredients:

  • 1 cup unsweetened shredded coconut
  • 1¼ cups pecans, crushed (extra for topping)
  • 1 cup Medjool dates, pits removed
  • 1 teaspoon vanilla extract


  1. In a food processor, blend all of the pumpkin pie filling ingredients until smooth.
  2. Remove the smooth filling from the food processor and place in a bowl.
  3. Go back to the food processor and blend all the pie crust ingredients (leave a few extra pecans on the side to use later for topping) until a dough-like consistency is achieved.
  4. Use an 8×8 baking dish and evenly press pie crust mixture into baking dish.
  5. Scoop pumpkin pie filling on top of crust and evenly distribute the filling over the crust.
  6. Top with extra pecans and place in freezer overnight to serve chilled the next day. Enjoy!


**Choose all organic ingredients if possible**

Will you be making our Pumpkin Cheesecake Bites? Post a photo of your culinary creation on Facebook or Instagram using the hashtag #MAMRecipe

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