Beet Mash (Low-Carb, Dairy Free, Plant-Based)

Beet Mash (Low-Carb, Dairy Free, Plant-Based)

DID YOU KNOW? Beets are an excellent source of disease-fighting phytonutrients called betalains which have powerful antioxidant and anti-inflammatory properties.

Betalains are also responsible for providing beets with their vibrant color. Studies show that these potent pigments may help protect against the development of certain types of cancer and disease.

Try my Beet Mash recipe below. It’s versatile and can be enjoyed warm or cold …

  • Use as a side to your meat or fish dishes.
  • Enjoy topped with fried eggs.
  • Use as a dip or spread for crackers, sliced veggies or wraps.
  • Mix with canned wild fish for a quick and healthy meal.

Looking for more ways to add beets to your diet? Try this Beet & Blueberry Smoothie!

Beet Mash

INGREDIENTS: (serves 2-3)
2 cups beets, peeled & sliced (or 1 bag frozen beets)
1/2 head cauliflower, chopped
4 carrots, peeled & chopped
2 tbsp avocado oil
3/4 cup full fat coconut milk, canned
1 tsp dried rosemary
Sea salt and black pepper to taste

NOTE: You can also use 1 full head cauliflower and no carrots. Both ways taste great!


1. Place vegetables on baking sheet with oil and spices and bake at 350F for 30-45 minutes.

2. Put cooked vegetables in a food processor or high-powered blender with coconut milk and mix until a smooth mash is formed.

3. Use right away or store in fridge for use during the week.


Vegetable “Rice”

Vegetable “Rice”

Vegetable “rice” is a great low-carb and nutrient-dense substitute for grains.

I like to make a batch of this “rice” early in the week and add it to different meals throughout my week. It makes meal prep super easy – and adds tons of nutrients to my meals!

Here are a few great ways to add vegetable “rice” to your menu …

1. Use it as a side to a salmon fillet, juicy steak, chicken breast, chicken wings or another protein source.

2. Use it as a base for a stir-fry or this Thai coconut sauce.

3. Top it with fried eggs for a nutrient-rich breakfast. Check out this recipe!

4. Add “rice” and a can of wild salmon, sardines or tuna into a container and take it with you to work for a healthy lunch.

5. Eat it on its own as a mid-day snack — vegetable “rice” tastes great cold too, so just grab the leftovers from the fridge and enjoy!

Paleo, vegan, keto, low-carb & IBS friendly.

Vegetable “Rice”

INGREDIENTS: (serves 2-3)
1 head cauliflower
6 carrots (medium sized)
4 celery stalks
2 tbsp avocado oil
2 tbsp apple cider vinegar or lemon juice
1 tsp sea salt
1/2 tsp black pepper


1. Preheat oven to 350.

2. Chop vegetables into large chunks, place on baking sheet and coat with oil, salt and pepper.

3. Bake for 1-hour. Toss vegetables around half way through cooking.

4. Put cooked vegetables and vinegar/lemon juice in a food processor and process into a rice-like consistency (you may have to do this in two batches).