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healthy & yummy homemade green mash

healthy & yummy homemade green mash

Each time I go to France, I love stocking up our fridge with frozen vegetable mash but I’ve never managed to find it in any supermarkets in London so I’ve started making my own. I usually double or triple the quantity to freeze several batches so I have plenty. If I have fell off the health wagon and feel tired or nutrient-deprived, I usually put myself back of track having my daily green smoothie in the morning and eating this with grilled chicken, steamed salmon or smoked salmon at lunch time or in the evening.


Material you will need:

Ingredients you will need: 

  • 2 courgettes (try to use as much organic food as you can afford)
  • 200g green beans (fresh or frozen)
  • 200g green peas (fresh or frozen)
  • 2 potatoes
  • one large spoon of spirulina

Peel the potatoes, cut them in big cubes and throw them in boiling water until soft. Cut the courgettes in slice (with skin on) and throw them with the green beans and peas in boiling water. Once everything is cooked, blend the whole thing and add a spoon of creme fraiche & a pinch of salt & pepper if you want. Et voilà !

*As I triple the above quantity to avoid doing this every week and I use my Nutribullet (which admittedly is not as big as a food processor), I usually boil each vegetable in separate saucepan, drain the water then blend them as little batches adding a bit of water in the Nutribullet and then pour each small batch into a massive big salad bowl to mix everything. Once everything is blended, I keep some for today’s meal and then freeze everything else so I can have some to take to work. To defrost a batch quickly, just leave some boiling water in the bottom of your sink rather than using the microwave.

//Photography: François Köng, Styling: Karine Köng | All Rights Reserved


  1. Ooohhh might try this…..I’ve changed my lifestyle and overhauled my eating this year as you have and am feeling pleased as I have kept it up over the festive period! Thanks for sharing, here’s for a healthy 2015! Xx

  2. This is simple and looks yummy. I will definitely try. This year, eating homemade food is my biggest resolution and will start with your given recipe only :) Thank you.

  3. John Miller says

    Wow! It is really great. It contains lot of healthy good is really helpful to all. I am also going to introduce with a site where you can more healthy food. Please click here to know more

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