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Home » Blog Page » athletes » Roasted rutabaga and carrot mash

Roasted rutabaga and carrot mash

June 12, 2015 By joanna

I just picked up my first share of vegetables from the farm last week.  One of the pickings was rutabaga.  As much as I like rutabaga, I have a hard time trying to figure out how to use it.  Last year I roasted them with other veggies, then I made it mashed with cauliflower.  Yet nothing really was that great.  It was just okay.  So I asked on Facebook if anyone had any

recommendations, and someone suggested rutabaga with carrots!  So I decided to try it.

Rutabagas fresh from the farm!  No wax :)
Rutabagas fresh from the farm! No wax – the way they should be!

My first attempt was to steam them in a pot, with a clove or two of garlic.  It was really tasty, but still okay.  Next I decided I would roast the rutabaga and carrots, them mash them.  And OMG, they are delicious!  You can use this as a side dish, main dish with added green
vegetables and protein, or as part of a recovery meal for athletes.

Roasted rutabaga and carrot mash

Ingredients:
– 1 medium sized rutabaga, washed (Can peel if needed.  I did not peel mine from farm)
– 4-5 medium sized carrots, washed (Can peel if needed, but I did not peel mine)
– 1-2 cloves of garlic
– extra virgin olive oil to spray on – 2 tbsp?

Roasted rutabaga and carrots in oven.
Roasted rutabaga and carrots in oven.

– 2 tablespoons tahini (sesame butter)
– 1 tablespoon lemon juice
– sea salt to taste
– 1/2 tsp Cardamon powder
– handful curly parsley, chopped

1.  After you wash or peel rutabaga and carrots, slice the rutabaga into 1/2 inch slices.
Place rutabaga and carrots on foil or parchment paper on a cookie sheet.  Spray with olive oil.  Can also add a clove or two of garlic here!
2.  Roast at 325*F for 30 minutes (might be more depending on the rutabaga) until soft and preferably a bit caramelized (browned).  If not soft, return to oven at 10-15 minute intervals until you get the desired softness.
NOTE:  I cut the rutabaga in half, and it just took forever to roast!  I think it was over an hour.  So slice it!
3.  Remove from oven and let cool.  Place the roots, garlic (I used 1 roasted clove and 1 raw clove), parsley, lemon and spices into a food processor.  Process until smooth.  You could probably add butter if you wanted, but I did not.

This is what it looked like in a bowl when done.
This is what it looked like in a bowl when done.

I also added 1/2 cup of flax seed meal and this gave it more body, but also made it a bit less creamy the next day.

It was really good while it was still warm!  I would also recommend adding ghee when eating it warm (or butter).  I had it also the next day for breakfast with avocado slices and a bit more sea salt and tsp of my own balsamic vinaigrette.  It was a perfect recovery meal!  Even without the protein.

rutabaga hummus with avocado

If you make this, please let me know how else you
ate it or if made some modifications.
If you have questions about how to use a root vegetable, please let me know via email, joanna@nutrition-in-motion.net or comment in blog comments section – I promise to figure out a great recipe and post it after I perfect it and make it not only tasty, but easy to make!

Joanna Chodorowska, BA, NC, TPTH is a sports nutrition coach and multi-dimensional healer who loves to use real food in her own diet as well as help others utilize them more in theirs.  Real foods do make you feel better!  She can help you find healthy for you!
For more information about her programs, please visit www.nutrition-in-motion.net/services.

Filed Under: detox plan, real food, recipes Tagged With: athletes, carrots, real food, recovery, rutabaga

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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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  I really enjoyed being a part of the Body Balance class!   - I became aware of how much joy was lacking in my eating. Now I am able to change habits around my meals to enjoy food more! - I found peace in deleting food tracking apps - calorie counting was not helping me. It was just making eating more tedious. - I gained clarity in what was really important to me and what steps I need to take moving forward.   I would recommend the Be Whole program to anyone struggling with food issues and losing weight! JD
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HH Aug 2015

My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
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- Stephanie , January 2013

In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed. I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great. She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!
https://nutrition-in-motion.net/testimonials/new-prs

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"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you! Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S
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"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice. I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it. I really appreciate your expertise here and can't wait to Saturday's race!" Marita M
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At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."

JY

Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-12T20:30:53+00:00
" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
https://nutrition-in-motion.net/testimonials/i-am-ripped-and-ready

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"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM
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my body is thanking me!

"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG

Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
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"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG
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now I am living

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huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

It has made a huge impact on my life. ... This "diet" really worked because it was really easy.

I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG

Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-08T21:58:00+00:00
'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
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a real person detox!

"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox.

I don’t feel like I have to eat at home for 2 weeks, life can go on.

I am really looking forward to this and the cooking." BO

Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-08T21:51:11+00:00
"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox. I don’t feel like I have to eat at home for 2 weeks, life can go on. I am really looking forward to this and the cooking." BO
https://nutrition-in-motion.net/testimonials/1912

Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-06T20:01:24+00:00
Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
https://nutrition-in-motion.net/testimonials/feeling-a-lot-stronger

Conquering my demons

“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-06T19:59:02+00:00
“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
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I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
https://nutrition-in-motion.net/testimonials/i-followed-the-plan-to-perfection

Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

Nutrition in Motion PA - holistic sports nutritionist & inflammation expert
2015-02-05T16:47:49+00:00
"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
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