Low FODMAP Mini Sweet Potato & Carrot Casseroles
Ingredients
MAKE GLUTEN FREEServings:
Sweet Potato & Carrot Mash
420
sweet potato (skin on)*
840
carrot (peeled & cubed)
2
olive oil
1
salt & pepper
0.0625
ground cinnamon (this is about a pinch)*
1
pure maple syrup*
1
butter or dairy free spread*
Pumpkin Seed Topping
80
pumpkin seeds (or pecans)*
1
olive oil
1
brown sugar
1
pure maple syrup*
0.0625
ground nutmeg (this is about a pinch)*
0.0625
ground cinnamon (this is about a pinch)*
0.0625
ground ginger (this is about a pinch)*
0.0625
salt (this is about a pinch)
1
butter or dairy free spread*
Equipment
- large frypan
- roasting tray
- small ramekins
Low FODMAP Mini Sweet Potato & Carrot Casseroles
Mini sweet potato and carrot casseroles make the perfect low FODMAP side dish. The smooth and creamy sweet potato and carrot mash, combines with caramelized pumpkin seeds and aromatic spices, to create a delightfully sweet and savoury dish. This recipe is low FODMAP per serve.
Also please excuse the quality of the photo! This week has been a technology disaster zone for me, as my laptop has died, I've lost all my editing tools, and my camera and lights just weren't co-operating!
Note About Sweet Potato: Sweet potato is only low FODMAP in 70g (1/2 cup) serves and becomes high FODMAP in larger serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Sweet Potato & Carrot Mash
420
sweet potato (skin on)*
840
carrot (peeled & cubed)
2
olive oil
1
salt & pepper
0.0625
ground cinnamon (this is about a pinch)*
1
pure maple syrup*
1
butter or dairy free spread*
Pumpkin Seed Topping
80
pumpkin seeds (or pecans)*
1
olive oil
1
brown sugar
1
pure maple syrup*
0.0625
ground nutmeg (this is about a pinch)*
0.0625
ground cinnamon (this is about a pinch)*
0.0625
ground ginger (this is about a pinch)*
0.0625
salt (this is about a pinch)
1
butter or dairy free spread*
Equipment
- large frypan
- roasting tray
- small ramekins
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
314
Fat
17.7g
Saturates
2.7g
Protein
6.5g
Carbs
35.5g
Sugars
15.7g
Fibre
6.9g
Salt
0.2g
Iron
2.1mg
Calcium
83.2mg
Calories
314
Fat
17.7g
Saturates
2.7g
Protein
6.5g
Carbs
35.5g
Sugars
15.7g
Fibre
6.9g
Salt
0.2g
Iron
2.1mg
Calcium
83.2mg
Calories
314
Fat
17.7g
Saturates
2.7g
Protein
6.5g
Carbs
35.5g
Sugars
15.7g
Fibre
6.9g
Salt
0.2g
Iron
2.1mg
Calcium
83.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Prepare the Sweet Potato & Carrot Mash
- Preheat the oven to 200ºC (400ºF) bake function. Line two roasting trays with baking paper. Cut the sweet potato into halves (if you are using a very large sweet potato cut it into quarters). Peel and cut the carrot into small cubes. Place the carrots into one roasting tray and the sweet potato halves into another. Drizzle the sweet potato and carrot in olive oil and season lightly with salt and pepper. Toss well until everything is evenly covered in oil. Place the roasting trays into the oven.
- Roast the carrot for about 45 to 55 minutes until soft and golden. You know the carrot is done once you can mash it easily using a fork. Turn the carrots once or twice during cooking. Once cooked, remove from oven and set aside.
- Depending on the size of your sweet potatoes they might take between 30 to 40 minutes to roast. Remove from the oven once they are very soft to touch and can be mashed using a fork.
- Reduce oven heat to 180ºC (350ºF).
- Peel the sweet potatoes and then add to a large mixing bowl along with the roasted carrots. Roughly mash. Then add a pinch of salt and pepper, the ground cinnamon, maple syrup and butter or dairy free spread. Mash again until smooth (you can cheat by using a food processor to puree the mash). Taste and adjust seasonings as needed.
- Make the Pumpkin Seed Topping
- Heat a large frypan over medium heat. Add the pumpkin seeds (or chopped pecans) and toast for 3 to 5 minutes, stirring frequently, until golden. If you see any smoke or if they are browning too quickly turn down the heat to low.
- After a few minutes add the olive oil, brown sugar, and maple syrup. Add a pinch of nutmeg, ground ginger, cinnamon, and salt. Cook for 1 to 2 minutes, stirring frequently until the pumpkin seeds (or pecans) are coated. Remove from heat and place to one side.
- Divide the mashed sweet potato and carrot mixture evenly into the ramekins (grease them first) or into 20cm by 20cm (8 inch by 8 inch) dish ( this size dish for 6 serves). Top with the toasted pumpkin seed mixture and some cubed butter or dairy free spread.
- Bake for 10 to 15 minutes, until warm and fragrant. Rest for a few minutes, then serve.
- Notes: These low FODMAP sweet potato casseroles are lovely fresh, however they will last for 2 to 3 days in the refrigerator. Heat any leftovers in the oven or microwave until warm.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
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.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
