Working the 50/50 ratio of non-starchy to starchy veggies into your meals doesn’t have to be difficult. One of my favourite ways is to mash them. Some veggies mash more easily than others, but an immersion blender makes quick work of basically anything cooked — and you can puree it right in the pot! I love eating this recipe cold in lettuce boats, like a handheld version of potato salad, but it’s also delicious freshly made, all on its own.

You might be thinking, “mashed potatoes, alone?” One of the best pieces of advice I can give you is to get away from a “protein” (read: meat) being the centre of your plate and the veggies being the side dishes. This recipe can easily be a meal. Want to switch up the textures? Add a side of coleslaw or some stewed lentils or beans. But don’t feel like you have to. Eat a variety of healthy foods, in whatever combinations you like, until you’re comfortably full and you’ll be covered.

Broccoli-Pea Mash

This easy all-in-one 50/50 non-starchy to starchy veggie dish is perfect for breakfast, lunch or dinner. I will batch-cook a couple of pounds of potatoes to have on hand just so I can whip this up on any given weeknight in 10 minutes, flat.

Prep time: 20 minutes
Total time: 20 minutes

Makes 2 servings


1 500-g bag frozen broccoli florets
1 cup frozen peas
1 large boiled potato (with peel), chopped
3 tbsp water 
2 tbsp white wine vinegar
2 tsp Dijon mustard 
2 tsp onion powder
Hot pepper sauce, salt and pepper to taste


  1. In a saucepan, heat broccoli, peas, potato and water over medium heat, covered, until heated through, 5 to 7 min.
  2. Add the remaining ingredients and mash with a potato masher (or puree with an immersion blender) until combined and mashed to your desired consistency. Serve hot or cold.

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