Buttered Potatoes and Peas
Gluten-free, minimal lactose, FODMAP friendly
This simple side dish can serve as both carbs and veggies, creating a complete meal when it’s served alongside a helping of meat or fish. Note to FODMAPers: Remember not to refrigerate leftover potatoes—apparently their carbs become indigestible. Make a small batch and eat it up, or else serve your leftovers to someone who can digest them.
Almost Old-Fashioned Potato Soup
Gluten-free, Very low lactose, FODMAP friendly
Creamy potato-onion soup used to be one of my favorite comfort foods. Now that refrigerated leftover potatoes create intestinal havoc—and with onions on the “no” list—I took that recipe back to the drawing board. This version replaces onions with asafetida powder, which is a powerfully pungent spice used in Indian cooking. It mimics the flavor of onions without adding FODMAP sugars, and it’s worth hunting down. Store it tightly sealed. I keep mine in a plastic bag inside a screw-top spice jar.
This recipe is calibrated “per serving” to avoid creating leftovers. According to the FODMAP-Free Living page on Facebook, cooked/refrigerated potatoes contain indigestible carbohydrates, which can create havoc in the lower intestinal tract. If leftover potatoes don’t bother you, or if you’re cooking for a family, count your blessings and make a big pot by multiplying the basic recipe.