Potatoes with EVERYTHING! Low FODMAP Side Dishes to Boost Calories

Potatoes with EVERYTHING! Low FODMAP Side Dishes to Boost Calories

January 14, 2020 2 By William Morgan


Hi I’m Michelle the irritable vegan and as
you’ve guessed from the title today and in fact every day in my house it’s all
about potatoes from hashbrowns to patatas bravas and fake away style salt
and pepper chips we’ve got something that can be enjoyed at any time of day
pair these perfect potatoes with your favourite meals for a filling low fodmap
boost to your daily calories and protein intake I hope you enjoy it let’s begin
with homemade hash browns grate 500 grams of white potatoes you can use a
box grater by hand or food processor if you prefer place the grated potato into a
fine mesh sieve and rinse really thoroughly under cold running water to
remove as much of the starch as possible this helps the hashbrowns become extra
crisp rinse until the water turns from milky to clear and agitate the potatoes
as you rinse to make sure it’s a thorough job you can also leave the
potato shreds in a bowl of cold water for a few hours if prepping ahead
squeeze as much of the water out as possible by hand before tipping into a
clean tea towel gather the edges up to create a pouch and twist to secure the
potato continue to twist the ends of the tea towel to squeeze any excess water
out of the potatoes you’ll want to do this over the sink you should be left
with fairly dry potato shreds that don’t clump together place the potato into a large mixing
bowl and add 30 grams of chopped spring onion greens sprinkle over 1 tablespoon
of corn flour 1 tablespoon of nutritional yeast 1 tablespoon of garlic
oil 1 teaspoon of balsamic vinegar 1/2 a teaspoon of dried dill 1/2 a teaspoon of
asafoetida and salt and pepper mix the seasoning thoroughly into the potato
it’s best to do this by hand once you’re happy that it’s well mixed add 2 to 3
tablespoons to each hole of a well greased muffin pan this recipe mix
enough for 8 hashbrowns in total bake the hashbrowns for 15 minutes at 200
degrees Celsius then increase the heat to 220 degrees Celsius for another 5 to
10 minutes alternatively you can flatten the mixture out and fry in a non-stick
pan for roughly 8 minutes per side until golden serve these hashbrowns alongside
your favourite cooked breakfast or brunch they’re delicious with tofu scramble and
my homemade tomato ketchup in theory this entire batch is fodmap safe but in
the interests of portion control especially for anyone whose IBS is
triggered by large servings I recommend keeping to half the batch in one sitting
other than the tiny amount of fructose from the balsamic vinegar these hash
browns are practically fodmap free which makes them a great addition to any meal
without worrying about stacking leftovers can be frozen for up to one
month next up is rich and smoky spanish-style patatas bravas chop one
kilogram of baby new potatoes into bite-sized pieces
and bring to boil in salted water boil for 5 minutes so the potatoes are still
firm to the touch whilst the potatoes boil grill 150
grams of red bell pepper until the skin blackens and the
pepper soften place the hot peppers into a glass jar and close the lid then leave
them to one side to cool for at least 10 minutes until you can handle them safely
the condensation inside the jar helps loosen the pepper skin so it can be
easily peeled away it’s a messy job but this step makes all the difference to
the overall smoky flavour and the smooth texture of the sauce drain the potatoes
thoroughly and spread out in a single layer on a baking tray add 1 tablespoon
of olive oil and a generous grind of salt and pepper I use a basting brush to
ensure all sides of the potatoes are nicely coated bake at 200 degrees
Celsius for 25 minutes then increase the oven to 220 degrees Celsius for a
further 10 minutes to a nonstick pan add 1 tablespoon of garlic oil sprinkle in 1
teaspoon of smoked paprika and ground cumin add 1/2 a teaspoon of asafoetida
and cayenne pepper 1 tablespoon of fresh grated ginger and 1 teaspoon of minced
fresh chili stir-fry for 60 seconds before adding in the chopped grilled
pepper 400 grams of fresh common tomatoes 2 tablespoons of tomato puree 1
tablespoon of balsamic vinegar and simmer for 5 minutes then add 1 cup of
vegetable stock 1/2 a teaspoon of dried thyme a quarter of a teaspoon of dried
rosemary salt and pepper simmer on low for 10 to 15 minutes until the sauce has
thickened and reduced by half allow the mixture to cool until it’s
safe enough to be blended I find it easier to transfer to a blender if I
pour it into a glass heat-safe jug first blitz until the sauce is perfectly
smooth pour the sauce generously over the hot roast potatoes this dish serves
four as part of a main meal or tapas spread once again it contains only a
small amount of fructose from the vinegar so makes a great accompaniment to any meal I made a quick Aioli substitute by stirring some
nutritional yeast into coconut yogurt the spicy sauce can be made several days
in advance and kept in the fridge but the potatoes are best cooked fresh serve
with your favourite tapas and extra sauce on the side the smoky spicy sauce is
definitely one for the brave so feel free to reduce the chili and paprika
according to taste and finally we’ve got fake away style salt and pepper chips
begin by cutting one kilogram of large potatoes into decent-sized batons this
is no time for skinny fries as you want the chips to hold up to being stir-fried
later on add the chips to a large pot cover in boiling water and boil for
three minutes whilst the chips boil to a pestle and mortar add 1 tablespoon of
salt 1 tablespoon of brown sugar 1 teaspoon of Chinese five-spice 1/2 a
teaspoon of asafoetida 1/2 a teaspoon of chili powder and a generous pinch of
black pepper grind everything into a fine powder this quantity is enough to
make three full batches and believe me you’ll want to make these again save the
remaining spice in a clean jar with a well-fitting lid place the boiled
potatoes onto a non-stick baking tray add a generous glug of oil then sprinkle
over 1 tsp of the spice mix baked in a preheated oven at 210 degrees
Celsius for 25 minutes until just crisp and golden to a deep nonstick wok add
one tablespoon of garlic oil and sprinkle in one tablespoon of the spice
mix stir for one minute until the spices bubble add one teaspoon of fresh chili
and 150 grams of thinly sliced red bell pepper reduce the heat to medium-low and
gently fry the peppers for about 20 minutes until softened but not coloured
once the chips are cooked add 30 grams of spring onion greens to the peppers
and fry for two minutes the chips should be cooked through but
hold their shape enough to be handled add the hot chips into the peppers and
onions and gently fold everything together
trying not to break or mush the chips I find a flat spatula or tongs works best
increase the heat to high and add one tablespoon of soy sauce stir fry
everything together for two to three minutes until the chips are well
marinated with the oil and spices this is one of my favorite fake away meals
and will happily satisfy those Saturday night cravings this makes two generous
take away size portions and again contains no specified FODMAPs
so you’ve got plenty of options for serving with a main meal I enjoy mine
like a true northerner with curry sauce and a slice of bread and butter to make
this a complete meal add diced tofu and a selection of low fodmap vegetables
at the same time as the peppers feel free to alter the chili content to
taste but I don’t recommend skipping the sugar as it really adds a hint of sticky
sweetness to the overall dish please let me know if you try and enjoy any of the
recipes featured in today’s video as always thanks so much for watching and
I’ll speak to you soon byee