* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
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 dish 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.
Prepare the Sweet Potato & Carrot Mash
Make the Pumpkin Seed Topping
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Sweet potato is low FODMAP in 70g 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.
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.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.