Low FODMAP Creamy Mashed Potato with Gravy
Ingredients
MAKE GLUTEN FREEServings:
Creamy Mashed Potato
1000
potato (washed & peeled)
2
butter or dairy free spread*
125
low FODMAP milk*
0.25
garlic infused oil*
0.5
salt
Homemade Gravy
2
butter or dairy free spread*
1.5
corn starch*
1
low FODMAP chicken or vegetable bouillon*
1
boiling water
125
low FODMAP milk*
1.5
dried chives*
0.25
black pepper*
0.5
worcestershire sauce*
Equipment
- large saucepan
- small saucepan
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Creamy Mashed Potato
1000
potato (washed & peeled)
2
butter or dairy free spread*
125
low FODMAP milk*
0.25
garlic infused oil*
0.5
salt
Homemade Gravy
2
butter or dairy free spread*
1.5
corn starch*
1
low FODMAP chicken or vegetable bouillon*
1
boiling water
125
low FODMAP milk*
1.5
dried chives*
0.25
black pepper*
0.5
worcestershire sauce*
Equipment
- large saucepan
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
349
Fat
12.5g
Saturates
1.8g
Protein
5.8g
Carbs
54.4g
Sugars
5.4g
Fibre
5.7g
Salt
0.7g
Iron
2.4mg
Calcium
118mg
Calories
329
Fat
12.5g
Saturates
1.8g
Protein
5.8g
Carbs
49.5g
Sugars
2.6g
Fibre
5.7g
Salt
0.7g
Iron
2.5mg
Calcium
159.2mg
Calories
349
Fat
12.4g
Saturates
1.7g
Protein
5.5g
Carbs
54.6g
Sugars
5.4g
Fibre
5.7g
Salt
0.7g
Iron
2.4mg
Calcium
117.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
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.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
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).
If possible choose a chicken or vegetable boullion powder that is FODMAP approved. We used Massel Stock Powder Chicken Style which is tested and approved by Monash FODMAP. If your product hasn't been tested, then choose a stock powder that doesn't include onion or garlic powder.
Gluten Free Tips
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: 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
