This mash blends sweet potatoes, Yukon golds, and parsnips for a naturally sweet and smooth texture. Slow cooked with low FODMAP chicken broth, then whipped with lactose-free cream and a touch of maple syrup, it’s rich without upsetting your stomach. This Monash-approved recipe is onion-free, garlic-free, and optionally topped with bacon for a savory finish.

Ingredients Needed

2 sweet potatoes: peeled and chopped; stick to ½ cup per serving for FODMAP safety.
2 Yukon gold potatoes: peeled and chopped; naturally low FODMAP.
2 parsnips: peeled and chopped; add light sweetness and texture.
1 cup low FODMAP chicken broth: no garlic or onion.
½ cup lactose-free heavy cream: makes the mash rich and smooth.
1 tbsp maple syrup: adds gentle sweetness.
¼ tsp salt: basic seasoning.
4 strips bacon, crumbled (optional): ensure it’s onion- and garlic-free.

How To Make Low FODMAP Mashed Sweet Potatoes

Slow Cook the Vegetables:
Add sweet potatoes, Yukon potatoes, parsnips, and broth to a 6-quart slow cooker. Cook on high for 4–5 hours or low for 8–10 hours until soft.

Mash Until Smooth:
Transfer cooked vegetables to a large bowl. Mash with a potato masher or fork until smooth. Add a bit of the cooking broth if needed to loosen the mixture.

Add Cream and Seasoning:
Stir in lactose-free cream, maple syrup, and salt. Continue mashing until light and fluffy.

Serve and Top:
Spoon into a serving dish. Top with crumbled bacon if using. Serve warm.

Recipe Tips

Use Monash-approved amounts of sweet potato and parsnip to stay FODMAP-safe.
Make sure your chicken broth is onion- and garlic-free.
Lactose-free cream adds richness without digestive issues.
Optional bacon must be free from onion and garlic powder.
You can blend the mash for extra smoothness.

How to Store & Reheat

Room Temperature: Refrigerate within 2 hours.
Fridge: Store in airtight container for up to 4 days.
Freezer: Freeze up to 1 month. Thaw in fridge and reheat in microwave or stovetop with a splash of broth.

Nutrition Facts (per serving, without bacon):

Calories: ~210
Sodium: ~190mg
Protein: ~3g
Fat: ~9g
Carbs: ~29g
Fibre: ~4g
Sugar: ~6g

FAQs

Are sweet potatoes Low FODMAP?
Yes, in small portions. Stick to ½ cup (75g) per serving.

Can I make this without a slow cooker?
Yes, boil the vegetables in a pot until tender, then mash as directed.

Is bacon Low FODMAP?
Yes, if it’s free from garlic, onion, or high-FODMAP additives.

Can I skip the maple syrup?
Yes. It adds mild sweetness but can be omitted for a more savory mash.

Can I use plant-based cream?
Yes, as long as it’s low FODMAP (like almond or oat without gums or additives).

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