Low FODMAP Colcannon
Our Low FODMAP Colcannon features starchy mashed potatoes with shreds of tender cabbage and kale, lactose-free whole milk and rich Irish butter. Salt and pepper bring the flavors together in this classic Irish recipe. Colcannon is often served on St. Patrick’s Day, but it is a perfect potato side dish for any time of the year.
Ingredients:
- 2 ¾ to 3 pounds (1.3 to 1.4 kg) russet potatoes, very well-scrubbed, cut into large chunks
- 5 tablespoons (71 g) Irish butter, (high butterfat content butter), divided
- 2 cups (74 g) finely shredded green cabbage (core removed first)
- 2 cups (43 g) finely shredded curly kale (ribs removed first)
- ½ cup (32 g) finely chopped scallions, green parts only
- 1 cup (250 ml) lactose-free whole milk
- Kosher salt
- Freshly ground black pepper
Preparation:
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Place potatoes in a large pot and cover with water by at least 1-inch (2.5 cm). Add a large pinch of kosher salt to the pot, cover and bring to a simmer. Cook until potatoes are tender when pierced with a knife, about 25 minutes. Drain in a colander and allow to cool while you cook the greens.
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Place the same pot over low heat and add 4 tablespoons (57 g) of butter until it melts. Add the cabbage, kale and scallion greens and sauté for about 5 minutes or until they are softened. Add the milk and bring to a boil, then turn of the heat. Meanwhile, slip the potatoes out of their skins and add them directly to the pot. Start mashing with a hand-held potato masher. Taste and season with salt and pepper. You can do this over low heat if desired. Serve immediately with an extra pat of butter on you mound of deliciousness.
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Colcannon can be reheated in the microwave or in the top of a double boiler, but we like it best freshly made.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. Note that some lab tests have shown different FODMAPs, ranging from sorbitol to fructans and GOS. Please refer to our Explore An Ingredient: Cabbage article for more information. According to Monash University and FODMAP Friendly Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup); FODMAP Friendly shows max low FODMAP servings of 125 g to 175 g. Both Monash University and FODMAP Friendly have lab tested red (purple) cabbage. Monash lab tests place red cabbage as low FODMAP at 75 g (3/4 cup). FODMAP Friendly lab testing shows red cabbage low FODMAP at 100 g (1 cup chopped), with a max low FODMAP serving of 167 g – 200 g. Savoy cabbage is low FODMAP in amounts of 40 g (1/2 cup) per Monash; 75 g (1 cup chopped) according to FODMAP Friendly, with a low FODMAP max serve of 1500 g – 1575 g. According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup), but max low FODMAP servings are 1500 g – 1575 g per FODMAP Friendly.
• Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• Scallions: Monash University lab testing found no FODMAPs detected in scallion greens; they suggest a 75 g serving size. FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving of 161 g. They have also tested the bulb and it is low FODMAP in 19 g portions, which is about 2 tablespoons finely chopped.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
