British · Authentic-ish British
Swede mash
86 kcal a serving, against 289 for the traditional version. That is 203 kcal off, or 70%, with 2.7g of protein. Serves 4. 40 minutes.
What the traditional version is
The classic version is brutally simple: boil the swede and carrots together until soft, then mash till smooth with a heroic amount of salted butter and a big splash of double cream. Plenty of salt and white pepper, all the dairy you can handle. Served steaming hot, it's smooth, rich and tastes like something from a childhood you might or might not have had.
What changed, and what each change costs
Butter and double cream out, skimmed milk in
The entire point, calorie-wise, is what's mashed through at the end. Butter and double cream add warmth, gloss and a bit of backbone. Skimmed milk keeps things moving but doesn't bring much to the party except moisture.
What it costs you. You lose the silky, rich texture completely. No hiding from the root veg flavour here. Swede is front and centre, and if that's a problem, this isn't your dish.
Ground black pepper turned up
If you're missing the whack of dairy fat, a serious hit of black pepper at least gives you some warmth and interest. Can't fake the creaminess, but you can distract yourself.
What it costs you. More pepper means more bite. The original is gentle and soothing, this is sharper. Don't be too timid with the grinder.
Salt quantity halved
Butter brings a lot of salt, so pull it back now there's less to balance. Otherwise the mash will taste oddly brackish.
What it costs you. Bit less flavour, but that's the tradeoff for not having to drink a glass of water after every mouthful.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 289 | 86 |
| Protein | 2.9g | 2.7g |
| Fat | 23.8g | 0.7g |
| Saturated fat | 14.8g | 0.3g |
| Carbohydrate | 18.6g | 19.1g |
| Protein per 100 kcal | 1g | 3.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish British prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
Let's be honest, this is the version you make when you want to feel slightly smug, or when you're not brave enough to serve just green beans yet again. There's no cloud of butter to drift back to, and the double cream is gone without a trace. The pepper tries its hardest, but you know what's missing. Still, it's hot, filling, and does the job. As a side dish, it punches above its weight for not much effort, but if you find yourself daydreaming about the traditional one mid-mouthful, you're not alone. You can always sneak a knob of butter on just your portion if you're feeling rebellious.
The quantities and the method for this dish are in Authentic-ish British, along with 57 more. It is not out yet. The swap kit is free in the meantime.