Prep Time: 5 minutes/Cook Time: 30 minutes
Makes 4-6 servings
When my clients start an IBS or SIBO diet and they need to add more a starchy vegetable, I often recommend potatoes. They are higher glycemic so they are fairly easy to digest. Potatoes are low FODMAP (in any amount) but some people are nervous about trying them because they are “illegal” on the Specific Carbohydrate Diet (SCD). While it’s true that not everyone will tolerate starchy foods, it’s important to try different foods and see what you specifically tolerate. If you try them and they don’t work, wait a month or more and try them again. Once potatoes are cooled and reheated, they will contain resistant starch. Some people will get symptoms from resistant starch, while others don’t. I find that most of my clients who tolerate some starch can also tolerate some resistant starch. For those experiencing undesired weight loss, adding potatoes can be helpful.
For all those not on an IBS or SIBO diet, these potatoes are just darn good. We use a hand mixer to make these potatoes creamy. If you don’t own a hand blender, use a regular potato masher.
2 pounds organic potatoes (I prefer Yukon Gold)
1 tablespoon plus 1/2 teaspoon sea salt, divided
4 tablespoons salted butter
2/3 cup low FOMDAP chicken or vegetable broth (made without garlic or onions, homemade with short cook for low histamine)
1/2 teaspoon freshly ground black pepper (optional)
2 tablespoons chopped chives (optional)
- Peel and halve the potatoes and put them in a pot of water with one tablespoon salt.
- Turn the burner on medium high and cook until the potatoes are fork tender, approximately 20 minutes.
- Meanwhile, melt the butter and warm the chicken stock in a small sauce pan.
- Drain the potatoes and then place them in a large bowl.
- Add the heated broth and butter and the remaining 1/2 teaspoon salt.
- Using a hand blender, blend the mixture together until creamy.
- Taste the potatoes and add more broth or butter if desired.
- Add the pepper and chopped chives and stir them into the potatoes.
- Serve immediately.