Low FODMAP Kale and Mash
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Have you ever wondered about Dutch traditional meals? Well, this is one! Once the winter comes (and sometimes even in summer) Dutchies go crazy for mashed meals. One of the most popular ones is kale and mash. It’s often paired with a traditional Dutch smoked sausage (Rookworst). Unfortunately, the sausage is just the thing that isn’t low FODMAP about the meal, because of the spices added to it. That’s too bad! So today I provide you with a low FODMAP kale and mash recipe! Oh, and surprise, it’s also gluten-free!
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Traditional Dutch meals often don’t have much difficulty to them. They mainly consist of boiled potato, boiled vegetables and a piece of meat with gravy. Sounds exciting right? (Luckily we got all the cuisines from around the world available to us now!)
Personally I find the mashed meals to be a big upgrade to the standard potato, vegetables, and meat meals. Because there’s something about a mash that just makes it feel warm and cozy!
Meat (replacement) and mash
When I started the FODMAP diet, I was wondering how to replace the smoked sausage with a low FODMAP variety. The kale and mash are low FODMAP on its own already, so it’s a shame to let that go to waste because of the meat you add to it! And to be honest, the sausage is not a good choice for your gut health. Since red and processed meat is bad for your gut.
After some time thinking about this, I tried an egg, and came to the conclusion that that’s actually delicious! Problem solved! Other good options I tried were a piece of chicken or fried tempeh.
Luckily, that’s more than enough options to create yourself a healthy and low FODMAP meal!
To mash the potatoes, I use a potato masher. It’s an easy way to mix everything together after you’ve boiled the potatoes and kale. And it’s a nice workout for your arms!
One of the downsides to using potatoes in a meal is the low fiber content. Fiber is an important nutrient on the FODMAP diet since it feeds your gut bacteria.
Unfortunately, the FODMAP diet is well known to be low fiber, because you actually have to limit a lot of fruits, vegetables, whole grains, and pulses. In the long run, your gut is not going to thank you for that!
To make this a little better, I left the skin on the potatoes while boiling them and using them in the mash. Make sure to properly rinse your potatoes first though!
Keeping the skin on the potato actually makes the recipe a lot easier, but it also adds to the overall fiber, vitamin, and mineral content! That’s a win!
Now, get cooking. And enjoy yourself a mash like a Dutchie in winter!
Low FODMAP Kale and Mash
Recipe by Positive Gut - positivegut.com
- 1 kilogram potatoes leave the skin on!
- 600 grams sliced kale Buy presliced, or slice in very thinly yourself
- 8 eggs
- 1 jar pickled gherkins Check the ingredients for sweeteners or other hidden FODMAP's!
- potato masher
- Rinse the potatoes. Check the size of your potatoes, it's best if the potatoes are all about the size of an egg. You can cut the potato in half (or quarters) if they're too big.
- Place the potatoes in a large saucepan and cover them with water. Make sure the water level is just above the potatoes. And add the sliced kale on top. Bring to a boil and let simmer on low heat for about 30 minutes. Check if the potatoes are done, by poking them with a fork. If they're soft, they're good.
- Heat up a baking pan with about 2 tbsp oil when the potatoes and kale are almost done and bake the eggs 'Sunny side up' on medium heat.
- Drain the water from the potatoes and kale and put the pan back on the fire (medium heat) for about 1-4 minutes to evaporate extra moisture (otherwise the mash will be very watery). Stir occasionally, so the potatoes don't get stuck to the pot. Don't leave the pot out of your sight! And check if the eggs are almost done. If so, leave them on low heat.
- Once most of the moisture has evaporated from the potatoes, turn off the heat and take the pan off the stove. Place it on a heat resistant coaster on a sturdy surface. Get the potato masher and mash the potatoes and kale together to one big mash. You can add some salt to taste.
- Serve the mash on a plate with 2 eggs and some gherkins. Enjoy!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!