Low FODMAP Creamy Mashed Potato with Gravy
Low FODMAP Creamy Mashed Potato with Gravy
Low FODMAP creamy mashed potato with homemade gravy is my idea of the perfect comfort food. I love how the mashed potato just melts in your mouth and the homemade gravy makes this a super tasty low FODMAP recipe.
Ingredients
Make gluten freeCreamy Mashed Potato
butter or dairy free spread
Dairy Free
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Homemade Gravy
butter or dairy free spread
Dairy Free
corn starch
FODMAP
low FODMAP chicken or vegetable bouillon
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
worcestershire sauce
Gluten Free
FODMAP
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Learn moreMethod
- Peel and dice the potatoes. Place in a large saucepan of hot water, cover and bring to the boil. Cook for 15 to 20 minutes until tender. Then mash until smooth with the low FODMAP milk, dairy free spread, garlic infused oil and salt. Add an extra splash of low FODMAP milk as you mash if it is too dry, then whip with a fork until fluffy.
- While your potatoes cook, make your gravy. In a small saucepan, melt the dairy free spread over medium heat. Next, add the cornflour/cornstarch and mix through, cook for about a minute until it's frothy (don't let it brown). Whisk through the boiling water, stock/bouillon powder, low FODMAP milk, dried chives, black pepper, and Worcestershire sauce. Season well with salt to taste. Simmer until thick, stirring occasionally. If you happen to be roasting or pan frying meat, then add the gravy to the pan once you have finished (mix well). This will give your gravy an extra flavour boost.
- Serve the mashed potato hot with the homemade gravy.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read more
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