GLUTEN FREE · NUT FREE · PALEO · AIP

This carrot and fennel mash makes a great side dish, and is gut-friendly from start to finish. It was my go-to during an exceptionally bad IBD flare when I was unable to tolerate very much, especially in the way of vegetables. The ingredients are all low-FODMAP so it’s great for times of digestive distress, and of course the fact that it is puréed means that you can eat veggies without overtaxing the gut.

When trying to soothe an inflamed or irritated gut, it’s important not to overwhelm it with too many ingredients, and to ensure that what you do choose to eat is free from common irritants, nutrient-rich, and as easy to digest as possible. This mash is just that!

The Ingredients

Ghee

Possibly one of my favourite ingredients ever! Ghee has a lovely nutty taste and is an excellent alternative to butter, particularly in savoury cooking. Due to the removal of the milk solids, it is both lactose-free and casein-free and so is very well-tolerated, although may still need to be avoided by those with severe dairy allergies (in which case, olive oil would be a suitable alternative, making the mash dairy free).

Ghee is also a key ingredient in a gut-healing diet as it contains butyrate: a source of energy for the cells lining the colon, anti-inflammatory and can improve intestinal permeability.

Fennel

Used for years to help alleviate bloating and other gastrointestinal discomfort, usually in the form of a tea, fennel is a great vegetable to use in cooking, particularly if you are avoiding onions and/or garlic. Having never been a great fan of fennel myself, I was surprised at how much milder and more palatable it is once it is cooked. I am now a total convert, and the use of fennel really adds a nice flavour to this dish.

Carrots

Carrots are rich in vitamins, minerals, fibre and antioxidants, and their slightly sweet flavour goes really well with the fennel.

Bone Broth

A gut-healing superstar, bone broth is full to the brim with nutrients, minerals and amino acids. It is rich in protein and contains collagen, glutamine, glucosamine, glycine and chondroitin, all of which help build and strengthen your bones and joints, as well as supporting the lining of the gut and improving intestinal permeability (leaky gut).

Bone broth also adds flavour to food, much as stock cubes do! I find the most convenient way to add it to my cooking, is to pour it into ice cube trays and then simply pop the ice cubes into the dish as it is cooking.

Find the recipe here.

Turmeric

A key anti-inflammatory player in this mash. For a full rundown on turmeric’s hero spice status, click here.

Sage

I have used dried sage here, but if you prefer to use fresh, you will need about three times the amount.

Salt & Pepper