Madeleine Hull
Sweet potatoes are a popular food choice for people on elimination diets. They are low in FODMAPS and packed with nutrients, fiber, and beta-carotene. Sweet potatoes can be prepared in a variety of ways, including roasting cubes, baking halves, or making a double-stuffed recipe. When preparing sweet potatoes, it is recommended to leave the skin on due to its dense flesh. Additionally, pairing sweet potatoes with fat, such as avocado or ground turkey, enhances the absorption of beta-carotene.
Characteristics and Values of Making Sweet Potato for an Elimination Diet
| Characteristics | Values |
|---|---|
| Oven temperature | 375F |
| Cut | Halves, lengthwise |
| Brushing | Olive oil |
| Seasoning | Sea salt |
| Punctures | Multiple |
| Baking time | 35-45 minutes |
| Frying | Low to medium heat |
| Filling | Red onion, mushrooms, green onion, parsley, oregano, basil |
| Broiling time | 5 minutes |
| Health benefits | Beta-carotene, low FODMAPS, nutrients, fiber |
| Roasting | Rounds |
| Accompaniments | Eggs, leafy greens, protein |
| Skin | Leave on |
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What You'll Learn
Sweet potatoes are safe for elimination diets
Sweet potatoes also contain two types of fiber: soluble and insoluble. These fibers provide a variety of gut-related health benefits. Soluble fibers absorb water and soften your stool, while insoluble fibers add bulk and help to keep the cells of your intestinal lining healthy and strong.
Additionally, anthocyanins, a group of antioxidants found in purple sweet potatoes, have been found to slow the growth of certain types of cancer cells in test-tube studies. Similarly, extracts of sweet potato peels have also been found to have anti-cancer properties in test-tube and animal studies.
When preparing sweet potatoes for an elimination diet, there are a few simple steps to follow. First, preheat your oven to 375°F. Cut sweet potatoes in half lengthwise and place them face down on a baking sheet lined with aluminum foil. Lightly brush the flesh side of the potatoes with olive oil and sprinkle with sea salt. Puncture the flesh side of the potatoes in multiple places along the surface. Bake in the oven for 35-45 minutes.
Once the potatoes are baked, you can scoop out the insides and mix them with a variety of ingredients, such as red onion, mushrooms, green onion, parsley, oregano, and basil. Place the mixture back into the sweet potato skins and broil for an additional 5 minutes on low.
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How to cut sweet potatoes
Sweet potatoes are a great addition to an elimination diet, providing colour, flavour, and nutrients. Here is a guide on how to cut sweet potatoes safely and effectively.
Firstly, you will need a sharp knife. Sweet potatoes are a firm vegetable and denser than white potatoes, so a good chef's knife is required. A serrated knife is not recommended for this task. You may also want to use a vegetable peeler to remove the skin.
Now, to the cutting. First, peel the sweet potato. Then, cut it in half lengthwise, through the 'equator'. If the sweet potato is long and skinny, you may want to cut it again latitudinally. Place the flat side down and cut it longitudinally, then rotate and cut again, so you have quarters. You can then cut these into thinner slices, or 'planks', and stack them to cut into fries. Alternatively, cut the quarters crosswise to make cubes.
Some other tips to keep in mind: cut against a flat surface to avoid the potato rolling. If the potato is giving a lot of resistance, keep one hand on the handle and the other towards the tip of the knife, with your fingers clear of the blade. You can soften the potato slightly by poking holes in the skin and microwaving for 1-2 minutes, but you will need to use an oven mitt to handle it afterwards. Finally, try to peel and cut the sweet potato right before using it, as the flesh will start to turn brown within 10-20 minutes of exposure to air.
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Baking the sweet potatoes
Sweet potatoes are a great food choice for an elimination diet as they are low in FODMAPs and packed with nutrients and fibre. They are also a versatile ingredient that can be adapted to sweet or savoury meals.
First, preheat your oven to 375F. Then, cut your sweet potatoes in half lengthwise. You can then choose to scoop out the insides and roast them in rounds, or leave them whole and roast the halves. If you are leaving the potatoes whole, brush the flesh with olive oil and sprinkle with sea salt. Puncture the flesh in several places with a knife. Place the potatoes face down on a baking sheet lined with aluminium foil and bake for 35-45 minutes.
If you are making sweet potato wedges, heat your oven to 200C/400F. Cut the sweet potatoes into wedges, leaving the skin on. Place them on a baking tray and roast for 30 minutes, or until golden.
Alternatively, you can cut the sweet potatoes into cubes before baking. First, slice the potato in half so that you have a flat side to work with. Then, cut the potato into cubes of your desired size.
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Making a filling for the sweet potatoes
Sweet potatoes are a great choice for an elimination diet as they are low in FODMAPS and packed with nutrients and fiber. Here are some ideas for making a filling for your sweet potatoes:
Greek-inspired filling
For a Greek-inspired filling, you can make a tangy herbed quinoa salad with red onion, dill, and lemon. Finish it with a dollop of tzatziki sauce. Alternatively, you can fill the sweet potatoes with a light Greek-inspired quinoa salad with spinach, feta, red onion, olive oil, lemon juice, garlic, salt, and pepper.
Mexican-inspired filling
For a Mexican-inspired filling, mix cabbage, black beans, serrano peppers, pepitas, olive oil, lime juice, chili powder, and salt. Top with guacamole, made by mashing avocado with lime juice and salt.
Curry-spiced filling
For a curry-spiced filling, spread chickpeas on a baking sheet and drizzle with olive oil, salt, and pepper. Roast for 25 minutes or until golden brown and crispy, then toss with curry powder. Make a sauce by combining yogurt, lemon juice, olive oil, garlic, turmeric, and salt. Before the sweet potatoes are done, add some kale leaves to the baking sheet and cook until wilted, then chop.
Sweet potato burrito filling
Mix black beans with chili powder, shredded cabbage, olive oil, and lime juice. Top with salsa and guacamole.
Other filling ideas
You can also fill your sweet potatoes with butter, Greek yogurt, or sour cream. Other topping ideas include cilantro lime dressing, tzatziki, chipotle sauce, pesto, tahini sauce, or honey. For a heartier option, top with cooked sausage, spicy merguez, chorizo, or leftover roasted or braised meat.
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Adding sweet potatoes to your diet
Sweet potatoes are a nutritious and delicious addition to any diet. They are a great source of beta-carotene and are packed with nutrients and fibre. Unlike regular potatoes, sweet potatoes do not contain solanine, a toxic chemical that can cause health issues such as headaches and arthritis. This makes them a perfect staple food for an elimination diet.
There are many ways to prepare sweet potatoes, whether as a side dish or a main course. Here is a simple recipe for roasted sweet potato cubes, which can be served as a side or a dessert:
First, preheat your oven to 375°F. Then, cut your sweet potatoes in half lengthwise and place them flat-side down on a chopping board. From here, you can cut them into cubes of your desired size. Place the cubes on a baking sheet lined with aluminium foil. Lightly brush the sweet potatoes with olive oil and sprinkle with sea salt. Poke the cubes in several places with a knife and bake for 35-45 minutes.
Sweet potatoes pair well with a variety of other foods. For a savoury meal, serve them with ground turkey or black beans, mushrooms, onions, thyme, cumin, spinach, and avocado. Alternatively, sweet potatoes can be enjoyed with eggs for breakfast or as a naturally sweetened dessert.
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Frequently asked questions
Sweet potatoes are low in FODMAPS, packed with nutrients and fibre, and do not contain solanine, a toxic chemical that causes health concerns such as pain, headaches, arthritis and stiffness.
First, slice the sweet potatoes in half lengthwise, then cut them into cubes. Leave the skin on the potatoes as it is a good source of fibre. Preheat the oven to 375F and place the sweet potatoes face down on a baking sheet lined with aluminium foil. Lightly brush the flesh side with olive oil, sprinkle with sea salt and puncture the flesh in multiple places. Bake for 35-45 minutes.
Sweet potatoes are a versatile ingredient that can be adapted to sweet or savoury meals. For a savoury option, serve them with ground turkey, mushrooms, onion, salt, pepper, thyme, cumin, spinach and avocado. For a sweet option, eat them with eggs for breakfast.
Sweet potatoes have a denser flesh and are often oddly shaped, so it can be a struggle to cut them safely. The easiest way to cut them is to slice the potato in half so you have a flat side to work with, then cube the potato into the desired size. You can also use a vegetable chopper to cut them.
