No FODMAP Steamed Potatoes
Hopefully by now you know that potatoes contain no FODMAPs and that they are a fabulous vegetable to integrate into your low FODMAP meals. This dish is meant to be plain and simple, and by default it is easy, too. You can steam or boil the potatoes; your choice. Boiling directions in Tips section.
Ingredients:
- 1 ½- pounds (680 g) potatoes such as red, white, yellow or purple-skinned potatoes
- Water
- Olive Oil or Garlic-Infused Oil; optional
- Kosher salt
- Freshly ground black pepper
Preparation:
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Scrub potatoes clean. They can be left skin-on, partially peeled or completely peeled. Leave whole if bite-size, otherwise halve, quarter or thickly slice.
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Fill a large pot with about 1-inch (2.5 cm) of water and arrange a steamer basket inside the pot. Place the potatoes in the steamer basket, cover, and bring water to a boil. Cook until potatoes are tender about 10 to 15 minutes.
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Transfer potatoes to a large bowl and toss with a little oil of choice, if desired, and season with salt and pepper. Serve immediately.
Notes:
Tips
- If you do not have a steamer basket, you can simply add potatoes to pot, cover with cold water, cover the pot, and bring to a boil cooking till tender. Drain well and proceed as directed for seasoning.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.