Garlic “Cheddar” Rutabega Mash – AIP, Paleo, with low-FODMAP option.
Mashed potatoes, schmashed potatoes. Oy vey.
I can’t even tell you the last time it was when I had a fluffy-creamy-milky-buttery bite of some good ol’ smashed white taters. Us Paleo-liths know that the tuber of whiteness is definitely off limits due to the starchiness, and for folks on the healing Autoimmune Protocol, the nightshade family is a big no-no.
So where does that leave us in terms of a good ol’ southern style replacement for our beloved (yet indigestion and flare-inducing) mashed potatoes?
While all good pummeled on their own and very delicious, I didn’t feel these veg quite made the cut as a one-to-one substitute, and here’s why:
Turnips – Quite pungent and spicy. We could even say “zesty” here.
Sweet potatoes – Sweet flavor, which while is superawesome and yummalicious, its obviously not close to a white potato.
Cauliflower – Pretty dang close, even in color which is a nice way to trick your brain…but due to it being a FODMAP it gives me terrible heartburn. Waaa.
Broccoli – ITS. BROCCOLI. (aka DEFINITELY NOT A MASHED POTATO, FOR PETE’S SAKE.)
While researching how to help further the healing process of AIP, I came across RUTABEGA on a list of low-FODMAP foods in an ebook I purchased by Christina Feindel of A Clean Plate, titled “28 Days of Low-FODMAP AIP.” Its been a lifesaver and is full of information to help you out if you are doing the AIP but aren’t quite getting the healing results you expected.
The rutabaga is similar to a turnip in shape and size, but its got a beautiful light-golden color, and a much milder flavor than zippety-do-dah-turnips. I would say similar to cauliflower but not as brassica-family-reminiscent. Its also called a Swede, or Swedish Turnip, and is considered to possibly be a cross between a cabbage and a turnip.
I tend to have issues with starchy veggies, and this one only gave me a tiny bit of trouble with indigestion. I believe that once my belly is healed further that these ‘begas will be on the menu more often! With the addition of garlic and the cheesiness factor of nutritional yeast, they taste very similar to garlic cheddar mashed potatoes…and I need more of that in my life!
To keep this recipe on the low-FODMAP side, omit the garlic and yeast, and substitute the coconut milk with bone broth.
- 1 lb Rutabega, peeled & cubed into ~1" pieces
- 1 quart Water, in medium stainless pot
- 2 Tb Coconut oil, refined, or lard, or bacon fat
- 1/4 tsp Himalayan salt
- 1/4 tsp Mace, ground
- 1 Tb Nutritional yeast (omit for low-FODMAP)
- 1/4 tsp Garlic powder (omit for low-FODMAP)
- 3 Tb Coconut milk, canned full fat (substitute with bone broth for low-FODMAP)
- Place prepared rutabaga pieces in pot of water.
- Bring to boil, and allow to simmer moderately for 25 minutes, or until fork-tender.
- Strain well, return to pot (off the heat).
- Add coconut oil and desired seasonings, and mash well with a sturdy food-masher.
- Add coconut milk (or bone broth) and stir until incorporated.
- Recipe easily doubles or triples for leftovers or extra diners.
- Mashing can also be done in a food processor or stand-mixer.