GLUTEN FREE · DAIRY FREE OPTION · PALEO · AIP · NUT FREE

This is possibly one of my favourite dishes. It’s such a versatile recipe - you can make it as a main or side dish, for lunch/dinner or even for breakfast - and is just a great one-pot dish you can throw together very quickly. There are also multiple customisation options - this is the basic version that I came up with during an IBD flare, and I still love it just as it is. It’s gut-friendly, can be made low-FODMAP with a simple tweak, and has multiple ingredients that aid in gut healing.

THE INGREDIENTS

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 works beautifully in this dish.

Sweet Potatoes

The star of the dish, sweet potatoes are such a versatile ingredient, and are very gut-friendly.

The phytonutrients and carotenoid content of sweet potatoes have wonderful anti-inflammatory properties. There is also evidence of high tolerance and beneficial responses in IBD patients.

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 recipe 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, has anti-inflammatory properties, and can improve intestinal permeability.

Garlic

Garlic elevates both the flavour and the immune-supporting properties of this dish.

To make the dish low-FODMAP, leave the garlic out. Alternatively, you could replace it with a drizzle of homemade garlic-infused olive oil (that has had all garlic pieces removed and so is low-FODMAP).

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.

Turmeric

A key anti-inflammatory player in this dish. 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

Pancetta (optional)

The pancetta really works so well with the fennel and sweet potato and really ties all the flavours together. Of course, if you prefer to keep the recipe vegetarian, then simply leave it out. You can also easily sub it with bacon if you wish.

Serving Suggestion

This Sweet Potato Hash is great with:

A green salad.
Avocado in all its forms! Try with a generous dollop of Creamy Avocado Sauce, plain avo mash, or just some simple avocado slices.
Can serve with rice or cauliflower rice, as a side to Turmeric Chicken or other meat (you can leave out the pancetta for this if you prefer).
Leftovers are a dream with eggs - either put into a pan and crack a couple of eggs to fry, or make a scramble with them.
Even tastes great by itself and as cold leftovers!