Low FODMAP Easy Mashed Potatoes for 2

Most of my experience making mashed potatoes has been preparing them for holiday dinners. They’re a big favorite so I usually make a lot at a time. It occurred to me recently, however, that I wasn’t sure if I knew how to make a small batch.

You can certainly use this recipe to make as many servings as you like of course; in that case this recipe will help you more accurately plan how much to make. But I developed this recipe with a time- and effort-saving trick for smaller dinners and smaller appetites. (Don’t worry it works on big recipes too.) This recipe features a unique step involving a baking rack. If you don’t have one a sieve, colander or other food safe wire rack could work.

Up to 2 cups of potato should be tolerated by most people following the low FODMAP diet, but a typical single serving of mashed potatoes is around a half cup.

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Low FODMAP Easy Mashed Potatoes for 2

Makes 2 servings.

Ingredients

• 1 pound russet potatoes, unpeeled and cut in half (2 large potatoes)
• 1/2 cup (4 ounces) unsalted butter, softened and cut into 8 tablespoons
• 1/4 cup lactose free whole milk, room temperature
• 1 tbsp garlic-infused olive oil (optional)
• 1 1/8 tsp sea salt, divided

Instructions

1. Add halved potatoes to a large pot then pour over enough water to cover potatoes by 1″. Add 1 tsp sea salt. Bring water to a boil over high heat, then reduce heat to medium and cook at rapid simmer until potatoes are easily pierced with a paring knife or fork – about 10-20 minutes. Drain. Let cool until able to be handled comfortably – 5-10 minutes.
2. Arrange a clean baking rack over a large mixing bowl. One at a time place the potatoes cut side down on the rack and gently press so the flesh falls into the bowl but not the skin. Discard the skins or save for another use.
3. Mash potatoes by hand with a potato ricer or beat on the lowest speed possible with a mixer.
4. Add the butter, milk, garlic infused oil and 1/8 tsp salt. Mash/beat until smooth. Taste and adjust seasonings as necessary. Serve warm.

Low FODMAP Golden Rice Pilaf

This simple seasoned rice makes a nice accompaniment to Middle Eastern and Mediterranean dishes and even some American dishes. It goes particularly well with roasted or pan-seared meats and fish.

Made in a rice cooker, it could not be easier.

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Low FODMAP Golden Rice Pilaf

Makes 2.75-3 cups cooked rice.

Ingredients

• 1 cup uncooked basmati rice
• 1 cup prepared low FODMAP chicken broth
• 1 tbsp butter, melted
• 1/4 tsp turmeric
• 1/8 tsp cumin
• 1/4 cup pine nuts (optional)
• 1-2 tbsp fresh parsley, chopped (optional)

Instructions

1. Rinse the rice in several changes of water. Drain. Ideally the rice should be a bit wet when it goes into the rice cooker.
2. Add the rice, broth, butter, turmeric and cumin to the rice cooker. Gently stir. Follow the directions for your rice cooker.
3. While the rice cooks, lightly toast the pine nuts. Place the nuts in a dry skillet (no oil) over medium heat. Cook, shaking the pan and stirring often until the nuts are fragrant. It should take about 3 minutes. Do not walk away from the pan at any point. Pine nuts are very easy to burn.
4. When the rice is finished cooking, stir in the toasted pine nuts and 1 tbsp parsley. Fluff the rice. Use the remaining parsley as garnish. Serve immediately.

Low FODMAP Cucumber-Radish Salad with Mint & Feta

This easy yet refreshing salad is great served alongside Middle Eastern and Mediterranean entrees like Pan-Seared Lamb Chops with Moroccan Spices. It is at it’s best when freshly made so it should be the last thing assembled for a meal.

Scallions for this dish should be cut into long slender pieces. This can be done easily with an Asian scallion splitting tool. If you don’t have one, you can cut the scallions with a knife into curls. The mint is chiffonade cut, which may sound intimidating but is, in fact, very easy.

Monash recommends limiting portions of cumber to under a half cup so keep an eye on portion size.

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Low FODMAP Cucumber-Radish Salad with Mint & Feta

Makes 4 servings

Ingredients

• 1 English cucumber (or approximately 1lb Persian cucumbers), thinly sliced
• 2-3 scallions, shredded or cut into curls (green parts only)
• 3-4 red radishes, thinly sliced
• 10 tender mint leaves, chiffonade cut
• 2 tsp white wine vinegar or lemon juice
• 1 tbsp olive oil
• 1/4 tsp sea salt, more to taste
• tsp ground black pepper, more to taste
• 1/3 cup feta cheese crumbles

Instructions

1. In a medium mixing bowl, gently toss together the cucumbers, scallions, radishes, mint and vinegar.
2. Immediately before serving drizzle with olive oil. Add salt and pepper then toss to coat. Place on serving dish and top with feta cheese.

Low FODMAP Cheesy Bacon Potato Bake

Sometimes comfort food is where it’s at. This simple dish of cheese and bacon topped roasted potatoes is homey and satisfying. Though this dish is more of a side dish, I have been known to eat it as a main course. (Accompanied by a vegetable of course.) It is best served immediately from the oven and all in one sitting so that the cheese is melted. Add more cheese if reheating.

Did you know that bacon can be cooked in the oven? If you wish to skip frying, line a baking tray with parchment, then place the bacon side-by-side on the tray. Bake for 10-20 minutes at 400F. Start checking on the bacon around 10 minutes and watch closely until the desired crispness is reached. If baking bacon at the same time as the potatoes, be sure the bacon is above the casserole as it splatters and can get grease on it.

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Low FODMAP Cheesy Bacon Potato Bake

Makes ~6 servings.

Ingredients

• 2.5 pounds Yukon gold potatoes, cut into bite-sized chunks
• 8 oz shredded cheddar cheese or Mexican cheese blend
• 4 slices uncured sugar free bacon, cooked and crumbled
• 3-4 scallions, chopped (green parts only)
• 2 teaspoons garlic-infused olive oil
• 1/8 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp paprika

Instructions

1. Preheat oven to 400F. Grease a casserole dish with butter or oil.
2. Add potatoes, salt, pepper and paprika to a large mixing bowl. Drizzle with olive oil and toss until potatoes are well coated. Pour potato mixture into a casserole dish. Potatoes should be in a single layer or close to it.
3. Bake for 30-40 minutes, until potatoes are fork tender. Remove potatoes from oven and sprinkle with the cheese. Return dish to oven. Broil for about 5-7 minutes, until cheese is melted and bubbly. Remove from oven and top with bacon crumbles and scallions.

Low FODMAP Asian-Style Stir-Fried Cabbage

Easy, fast and delicious! This basic veggie side dish goes with a range of Asian main courses, from Char Siu Chicken to Teriyaki. It takes about 10 minutes to prepare from start to finish.

Unfortunately cabbage does contain some FODMAPs. According to Monash, a serving of 3/4 cup of cabbage is tolerated by most so be sure not to overdo it.

Makes 6-8 side servings

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Low FODMAP Asian-Style Stir-Fried Cabbage

Ingredients

• 2 tablespoons avocado oil (or other neutral oil)
• 1 tablespoon minced ginger
• 1 2-pound green cabbage, quartered, cored, thinly sliced
• 6 green onions, chopped (green parts only)
• 1 tbsp sesame oil
• sea salt
• white pepper

Instructions

1. Heat a cast iron skillet over medium-high heat. Add oil and when it shimmers, add ginger and stir 30 seconds. Add half of the cabbage and stir until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Toss and cook until all of the cabbage is tender crisp, about 4 minutes. Season to taste with salt and pepper. Serve immediately.

Low FODMAP Easy GF Queso

Traditional Mexican white queso is made with either asadero or chihuahua cheese, both of which are fresh cheeses that melt easily. Unfortunately fresh cheeses can be high in FODMAPs. Mild white cheddar or Monterey Jack, which are both hard, aged cheeses, make good substitutes that are more easily tolerated.

There is no flour in true Mexican queso. It is an American addition, usually added to keep the sauce from hardening as it cools. Serve flourless queso in small batches that are consumed quickly so the cheese does not become hard. Alternatively large batches can be kept warm in a crockpot while small batches can sit on an electric mug warmer or tea light warmer.

Monash’s app says that up to 1.5 ounces of cheese is tolerated by most individuals. Please keep your eye on your intake as necessary. Up to 3 corn tortillas are tolerated by most people on the low FODMAP diet.

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Low FODMAP Easy GF Queso

Makes 2-3 servings.

Ingredients

• 1 cup mild white cheddar or Monterey Jack cheese, shredded
• 1⁄4 cup lactose free half-and-half or whole milk
• 2 scallions, finely chopped (green parts only)
• 1/2 tsp ground cumin
• Pinch salt
• 1 tsp garlic-infused olive oil (optional)
• 2 oz canned green chilies (optional, if tolerated)
• 1 tbsp fresh cilantro, finely chopped (optional)
• 6 grape or cherry tomatoes, chopped (optional)
• GF corn tortilla chips (we like Juanita’s) or warm corn tortillas, for serving

Instructions

1. Add the cheese, garlic-infused olive oil, half and half or milk, cumin, chilis, tomatoes and salt to a small sauce pan. Heat over medium and stir frequently as the mixture warms. Do not allow it to boil.

2. When the cheese melts completely and the texture of the queso is smooth, remove from heat and stir in cilantro. Serve with tortilla chips or warm corn tortillas.

Low FODMAP GF Meatballs in Marinara

These simple stovetop meatballs are gluten-free delights! Grated (powdered) cheese stands in for breadcrumbs and adds a ton of flavor. They’re less messy to make since they don’t contain egg. Boiling in water instead of baking helps keep the meatballs from becoming heavy. It also allows much of the fat to bubble out, making them easier to digest. (You can bake them of course if that’s easier for you. 400F for 15 minutes.)

Compared to the average Italian meatball, these are on the small side. Smaller meatballs cook more quickly and allow for a greater ratio of sauce to meat. Be conscious of portion size regarding the sauce. (The Monash app recommends up to 2 tablespoons of tomato paste per serving.) If serving without sauce, the meatballs are very low in FODMAPs and can be eaten in greater quantities.

Pair these meatballs with a salad to make a meal or serve as an appetizer.

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Low FODMAP GF Meatballs in Marinara

Makes 4 servings of 6 (24 meatballs)

Ingredients: Meatballs

• 1 lb. ground beef
• ¼ teaspoon black pepper
• 1 teaspoon garlic-infused olive oil
• ¼ cup grated Parmesan cheese (not shredded cheese)

Instructions: Meatballs

1. Bring a large pot of water to a boil over high heat.
2. Add all meatball ingredients to a mixing bowl. Use your hands to mix until evenly combined.
3. Shape the mixture into a log, divide it into 6 equal portions, then divide each portion into 4 to make 24 small meatballs. Place raw meatballs on a plate or tray as you go.
4. Once the meatballs are ready, use a slotted spoon to carefully drop them 1-2 at a time into the boiling pot. Reduce heat and simmer for 15 minutes. Remove from water and set aside until sauce is ready.

Ingredients: Marinara

• 3/4 cup water
• 1/2 cup tomato paste (4 oz)
• 1 tbsp garlic infused olive oil
• 1 tsp oregano
• 1/2 tsp black pepper
• chopped fresh parsley (optional)
• grated Parmesan for serving (optional)

1. While the meatballs are boiling, combine all sauce ingredients in a medium sauce pan. Bring sauce to a simmer. Stirring occasionally, allow to simmer for about 15 minutes or until at desired consistency.

Assembly

• Add meatballs to sauce, gently stir to combine, and simmer together for 5 minutes. Divide meatballs and sauce into 4 bowls and top with grated Parmesan and fresh parsley. Serve.

Low FODMAP Basil BLT Pasta Salad

Get all the flavor of a gourmet BLT with this easy pasta salad. Cook the bacon on the stovetop or in the oven – both work great. This salad is best when freshly made so try to eat everything the same day. If planning on making enough for leftovers, add the bacon and lettuce as it is served so as not to become limp.

The basil-mayo dressing can also be used as salad dressing or sandwich spread. Up to two tablespoons per serving of dressing alone should be tolerated by most.

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Low FODMAP Basil BLT Pasta Salad

Makes ~3 servings

Ingredients

• 1 ¼ cups uncooked gluten free spiral pasta
• 3 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, sliced in half
• 2-3 scallions, chopped (green parts only)
• 8 sugar-free bacon strips, chopped and fried crisp
• ¼ cup mayonnaise
• 1.5 tsp balsamic vinegar
• 1/4 tsp black pepper, or to taste
• 1 tsp garlic-infused olive oil (optional)
• 2 tbsp fresh basil, chopped
• Parmesan cheese, grated, to taste (optional)

Instructions

1. Cook the pasta according to the package directions, strain and then rinse under cold water. Drain well.
2. In a small bowl, make the dressing by whisking together the mayonnaise, balsamic vinegar, black pepper, basil and garlic-infused olive oil.
3. In a large bowl, combine the lettuce, tomatoes and pasta. Add the dressing. Toss the salad well to coat evenly. Add in the bacon and briefly toss. Top with parmesan cheese.

Low FODMAP Kabishi (South African Cabbage Stew)

Makes 2-3 servings

Kabishi is a simple South African stew of cabbage, bell pepper and onion. After a few minutes of sauté, the vegetables simmer in a tomato gravy flavored with curry and garam masala. Traditionally Kabishi would be served with dry pap, a type of stiff cornmeal porridge. However you can serve it with potato pap, rice, polenta or mashed potatoes – anything that would be good at soaking up the tomato gravy.

Kabishi makes a humble but filling meal when served with a starch. Ground beef can be added to make it more substantial. Kabishi can also be served as a side dish.

This recipe as written calls for beef broth so it is not vegetarian, however if you can find low FODMAP vegetable broth to use instead, it would be both vegetarian and vegan.

Ingredients

• 1/4 head cabbage, finely chopped
• 4-5 scallions, finely chopped (green parts only)
• 1/4 bell pepper, finely chopped
• 1 tbsp olive oil
• 1 tsp low FODMAP curry powder
• 1 tsp garlic-free garam masala
• 2 tbsp tomato paste
• 1/2 cup water
• 1 pack of low FODMAP beef stock concentrate
• salt, to taste
• prepared potato pap or jasmine rice

Instructions

1. Heat a cast iron skillet over medium high heat. Add the oil. Add the green pepper and cook for 3 minutes. Once the green pepper is soft, add the spices and cook for 2 minutes.
2. Add the cabbage and scallions and cook for 8-10 minutes. Add the tomato paste, 1/2 cup of water and broth concentrate. Cook for another 10 minutes or until the sauce thickens. Season with salt and serve immediately with pap or rice.

Low FODMAP Potato and Cornmeal Pap

Makes ~4-6 side servings

Pap is a staple food commonly eaten in South Africa. It takes many forms, but most commonly it is white cornmeal boiled in water or broth. It can range from soupy to very dry and stiff. Pap is usually served alongside stew, sausages or saucy vegetables.

This version of pap includes starchy potatoes, placing it somewhere between polenta and mashed potatoes. In addition to going great with stews, potato pap makes an excellent accompaniment to grilled meats like steak or lamb chops.

Ingredients

• 1/2 cup cornmeal/polenta
• 1.5 cup water
• 1 medium russet potato, peeled and diced
• 1 tsp oil
• 1 tsp sea salt

Instructions

1. Add potatoes, water, salt, and oil to a small saucepan and cook over medium high heat with the lid on. When the potatoes are soft enough, mash them in the pot with the remaining water.
2. Stir in the cornmeal and continue to cook, uncovered for about 15 minutes. Stir every 5 minutes or so. Pap is ready when it has the consistency of mashed potatoes. If you prefer, you can add a little warm water for a looser texture.
3. Serve immediately while hot.