Rutabaga Mash - Ramp Up Your Game!

Root vegetables pack a powerful nutrient punch and are a great option for replacing breads, pastas, and other gluten-containing carbs. Rutabagas are the unsung hero of the root veg family because they are absolute ‘all-stars’ when it comes to nutrient density, however they often get skipped over when you’re at the grocery store.

Before I share with you two great recipes from Paleo Leap and Cynthia David, let’s take a look at how rutabagas can significantly upgrade your health and performance.

A member of the cruciferous family of vegetables, rutabagas contain glucosinolates – organic sulfur compounds – that help eliminate carcinogens before they can damage your DNA. They also contain a good dose of fiber (4.5g/cup) to keep your bowels regular and prevent constipation, as well as a whopping 590g of potassium (one small rutabaga) to help keep your blood pressure in check.

For athletes, rutabagas makes a great post-workout choice (I love the Ruta-Fries recipe below!) because they are choked full of potassium – to replenish electrolytes – and vitamin C that helps prevent exercise-induced immune suppression and supports healthy joints via collagen production. They also provide 30g of carbohydrates to replenish your glycogen stores post-training! (Try baking them to raise the glycemic index and help buffer exercise-induced increases in the stress hormone cortisol after exercise).

Wow… Those are some pretty amazing benefits!

Dig in to these two great recipes to upgrade your health and supercharge your performance!

Carrots & Ruta-Mash (By PaleoLeap)


1 lb. of carrots, peeled and chopped

1 lb. of rutabaga, peeled and chopped

4 tbsp of ghee

1 tbsp. of fresh parsley

Sea salt + Ground Black Pepper


Place the carrots and rutabaga in a large saucepan and cover with water.

  • Bring to a boil and reduce to a simmer; then cover and let simmer for 20 minutes or until the vegetables are really soft.
  • Drain the water.
  • Mash the carrots and rutabaga with a potato masher; add the ghee and season to taste.
  • Serve and sprinkle with fresh parsley on top. Enjoy!

Check out PaleoLeap for more fantastic and delicious recipes!




2 Medium Rutabagas

Extra-Virgin Olive Oil


Black Pepper

Sea Salt


  • Cut peeled rutabaga into ½-inch by 3-inch sticks.
  • In a bowl, toss sticks with 2 tbsp of extra-virgin olive oil.
  • Add 2-3 pinches of sea salt, black pepper, and paprika.
  • Spread on a cooking sheet and bake for 40 minutes at 425 F (220 C) or until tender. (Remember to flip half-way through!). Enjoy!