Creamy, mildly sweet, and soothing — ideal as a side for gentle digestion and low-reactivity needs.
🍽️ Serves: 2
Prep time: 5 minutes | Cook time: 15–20 minutes
📝 Ingredients:
- 2 small or 1 large orange-fleshed sweet potato (~300g), peeled and cubed
- 1 tbsp rice bran oil, canola oil, or dairy-free spread (e.g., Nuttelex)
- Pinch of salt
- Optional: 1 tbsp filtered water or low-reactivity broth for thinning
🔪 Method:
- Place sweet potato cubes in a saucepan and cover with water.
- Bring to a boil, then reduce heat and simmer for 12–15 minutes until fork-tender.
- Drain well. Mash with oil or dairy-free spread and salt until smooth.
- Add a splash of water or stock to loosen if needed.
✅ Diet Suitability
| Diet | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Fresh-cooked, no amines, no leftovers stored long |
| 🌿 Low-/Moderate-Salicylate | ✅ | Orange sweet potato = low to moderate depending on amount; rice bran oil is safest |
| 💧 IC/PBS-Friendly | ✅ | No acidic, spicy, or bladder-irritating ingredients |
| 🔥 GERD-Friendly | ✅ | Low-fat, low acid, bland, and soft |
| 🧠 Neurodivergent-Friendly | ✅ | Creamy, neutral, warm; texture and flavor safe |
| 🌾 Gluten- and Dairy-Free | ✅ | No gluten or dairy |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Sweet potato is fiber-rich, antioxidant-containing, and low-GI |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Safe up to ~½ cup per serve (75g); larger portions can trigger symptoms |
| 🍽️ All Zones Cookable | ✅ | Green to Red zone safe; easy to batch-freeze in single serves |
❄️ Storage:
- ✅ Can be made in batches and frozen in silicone muffin trays
- 🧂 Use within 24 hours if histamine-sensitive
🍽️ Ideal Pairings:
- Poached chicken or white fish
- Green beans or choko
- Roasted parsnip or swede
- Cooked rice or millet
