Sweet Potato Casserole

Thanksgiving is coming up soon! I am really looking forward to slowing down and enjoying the holiday with my sons and my husband here in Colorado. We recently moved here from California so the holidays now for us will be colder but cozier. I am very thankful to be living in this state, in the same state as my Brother, and to live among nature in the mountains. I am thankful for my husband and my boys and all the wonderful people I call family and friends across the United States. I am thankful for the love I have in my home every day and for carrying on the traditions my Mother shared with us.

Tradition is important, and while I wish all of the recipes I had growing up were low-FODMAP, a few of them are far from it (like my Mother’s sweet potato stuffing with sausage, celery, garlic, and onions!). The good news is that there are many dishes you can make low-FODMAP for Thanksgiving or any holiday gathering. And when in doubt, you can always go for plain poultry or beef, plain low-FODMAP vegetables and use butter, olive oil, salt and pepper, lemon, herbs or spices for flavor. Check out my blog again soon for another delicious recipe!

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And now for this amazing recipe which is considered a side dish but might as well be dessert…

low fodmap sweet potato casserole

Low-FODMAP Sweet Potato Casserole

Prep: 20 minutes

Cook: 35 minutes

Servings: 15

Ingredients

Topping;

Notes

* If you don’t have access to Better Batter’s flour, you’ll need to choose a low-FODMAP all-purpose flour that contains xanthan gum.

*Don’t use marshmallows that contain high fructose corn syrup which is high in FODMAPs. Corn syrup is OK and low-FODMAP.

Preparation

  1. Preheat oven to 375°F. Grease an 8-x-11-inch casserole dish (2 1/2 quarts) with cooking spray or butter and set aside.
  2. Scrub the sweet potatoes with a clean produce brush and rinse with cool water. Cut them in half lengthwise, then cut each half into quarters. Place them into a large pot and cover with water. Boil until tender (between 7 to 15 minutes – time to cook depends on the size of the potatoes). Drain sweet potatoes and return to the pot.
  3. To the pot of sweet potatoes, add butter, low-FODMAP milk, cinnamon, brown sugar and mash with a potato masher until smooth. After mashing for a minute or two I used a hand mixer to help make the potatoes very smooth.
  4. Use a rubber spatula to transfer the mashed potatoes to the prepared casserole dish and smooth over the top. Place in the oven for 5 minutes. While the sweet potatoes are heating, make the topping.

Topping:

  1. In a medium bowl, combine butter, brown sugar, low-FODMAP flour, cinnamon, and salt. Next, mix in chopped pecans and flaxseeds.
  2. Remove the sweet potatoes from the oven. Sprinkle top with half the streusel topping and 1 1/2 cups marshmallows. Top with the remaining streusel topping and marshmallows. Place into the oven for 10-15 minutes, or until the marshmallows are lightly browned and streusel is golden brown.
This is a great lactose-free whole milk!

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Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant

Founder FODMAP Life