My boyfriend is a man of many skills and talents. He is a great singer, dancer, he is very good at jumping rope, and a great chess player. However, his culinary competence and creativity in the kitchen is my inspiration for this post.

B.R. (Before Ryan), I had never heard of a “mash.” B.R., a mash would have been wildly unappetizing to me. However, through over a year of observing Ryan create in the kitchen, I have come to learn that the mash is the ideal way to eat. Over the past year, I have developed what I believe to be the three most ideal mash recipes that you should consider incorporating into your weekly rotation.

I never said these recipes were visually appealing. They’re not getting touched at any potluck style gathering. But that’s not the point. They are meant to be practical, nutritious, and delicious.

Yogurt & Berries

This one is most appropriately categorized as a “breakfast mash,” but think it is appropriate for any hour of the day.

Ingredients:

Greek yogurt
frozen berries
honey (optional)

Basically, you just combine the ingredients, let the berries thaw (it takes like 3 minutes), and mix. Depending on what berries or fruit you use, it usually becomes a very pretty pink or blue color, so this one generally looks very appetizing (I usually use frozen raspberries or a berry blend).

I am aware that I am not reinventing the wheel here. But that’s the beauty of it. It is simple, quick, and a great source of fiber and protein. Berries are also expensive and have a short shelf life, so going frozen is very economical in that respect.

Sweet Potato & Ground Beef

B.R., I had never had a sweet potato. I was actually anti-sweet potato due to the fact that as a child my mother would try to get me to eat one by telling me it was “like dessert,” or it was “basically candy.” My cynical nature knew she had an ulterior motive.

It turns out that she was not trying to poison me. This is one of many examples of me later coming to realize that my mother was actually right. Now, a decade later, I am beyond grateful to have been reintroduced to such a versatile, nutrient-dense, tuberous root vegetable. (And I’m sorry mom.)

Ingredients:

sweet potato
ground beef
butter
salt & pepper

Poke holes on the sweet potato and microwave for 4 to 7 minutes (depending on size). Then bake at 375 or 400 for 20 to 40 minutes (maybe look for better instructions elsewhere, I’m not a food scientist). Basically just cook the potato. Add butter, salt, pepper, the ground beef, and mix.

It’s not going to look appetizing. But just eat it.

Salmon & Rice

Boooo salmon and rice so not original.

I never said I was original. But I believe that I have mastered a fantastic salmon and rice “mash” (more like “bowl,” but whatever), and I want to share.

Ingredients:

salmon (wild caught)
honey
sriracha
soy sauce
rice
beef bone broth

Marinate the salmon in soy sauce, honey, and sriracha. I also usually add Trader Joe’s 21 Seasoning Salute, but any SALT-FREE seasoning will work (we being hypernatremia aware) Cook your rice in the bone broth. Cook the salmon at 375 for 12 minutes or so (again, I don’t know how long things need to cook for, do not forward me your salmonella treatment invoice). Combine rice and cooked salmon and mash.

Additional Mash Inspo

MasterMash