Low-FODMAP Parsnip Potato Mash with Crisped Sage; Gluten-free, Lactose-free
October 13, 2019
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Delicious, healthy and perfect for any fall feast, this low-FODMAP Parsnip Potato Mash has a beautiful exterior and a hearty interior. The parsnip provides extra vitamins and fiber to this mashed potato dish, while the addition of the low-FODMAP crisped sage provides savory smells, great aesthetics and gorgeous flavor.
Its a winner!
Have your kids help you get creative with the swirls on top of this low-FODMAP Parsnip Mash. The final baking stages give it a crusty and rustic look that will impress all your guests this Thanksgiving.
You may also love:
- low-FODMAP Creamy Thyme Mashed Potatoes
- low-FODMAP Glazed Carrots
- low-FODMAP Smashed Salt and Vinegar Potatoes
- low-FODMAP Sweet Potato Casserole
- low-FODMAP Balsamic Grilled Vegetables
Or check out over 300 more low-FODMAP recipes on the blog, IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Parsnip Potato Mash with Crisped Sage; Gluten-free, Lactose-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.
Serves 8
Prep time: 10 min
Cook time: 25-30 min
Bake time: 30 min
Total time: About 70 min entire preparation
Bake 425 F
Equipment: 3 quart oven safe casserole dish
Modified from https://www.rachaelraymag.com
Ingredients
- 3 & 1/2 lbs russet potatoes, peeled and chopped into 1-inch pieces
- 1 & 1/2 lbs parsnips, peeled and sliced into 1/2-inch pieces
- 8 tbsp low-FODMAP vegan spread (such as Earth Balance)
- Can also use butter, if desired
- 4 large fresh bay leaves
- 3/4 cup canned coconut cream, drained of any liquid
- This is NOT the same as ‘cream of coconut’
- Check out my low-FODMAP Grocery shopping blog for tips on purchasing this ingredient if you haven’t before
- 8 oz. lactose-free sour cream
- 1/4 tsp. freshly grated nutmeg
- 1 tbsp scallion tips
- 5 large egg yolks
- 1/4 cup olive oil
- 4 tbsp garlic-infused olive oil (for tips on shopping for infused oils, see my low-FODMAP recipe swap blog)
- 20 fresh sage leaves
- Flaky sea salt or kosher salt, for sprinkling
- 2 tsp salt for boiling potatoes
Directions
- Preheat the oven to 425 F and place rack in center of oven
- In a large pot, cover the potatoes and parsnips with cold water and bring to a boil over high heat
- Once boiling, add the 2 tsp salt to the water and reduce heat to medium
- Cook the potatoes and parsnips until tender when pierced with a fork, about 15 minutes, then drain
- In the same pot, melt the vegan spread and garlic infused oil with the bay leaves over medium-high heat until the liquid is fragrant and golden, about 5-8 minutes
- Discard the bay leaves
- Add the potatoes, parsnips, coconut cream, lactose-free sour cream and nutmeg to the pot
- Using a potato masher, mash until very smooth
- Stir in the egg yolks, 1 at a time, mixing well between additions
- Season the mashed vegetables generously with salt and pepper and stir in the scallion tips
- Spoon the mashed vegetables into a large 3-qt. oven safe baking dish
- Using the back of a spoon, create swirls or peaks on top for decoration
- Transfer to the oven and bake, rotating the dish halfway through, until the parsnip potato mash is heated through and golden in spots, about 30 minutes
- Meanwhile, in a small saucepan, heat the 1/4 cup olive oil over medium-high
- Working in 2 or 3 batches, fry the sage leaves until crisp, 20 to 30 seconds per batch
- Using a slotted spoon, transfer the sage leaves to a paper towel–lined plate for serving; reserve the sage oil for drizzling
- Sprinkle the oil with flaky sea salt
- Just before serving, drizzle the baked parsnip-potato mash with the sage oil and top with the fried sage leaves
So creamy, and delicious this low-FODMAP Parsnip Potato Mash goes quick…
( reviews)
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