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Potato and Pumpkin Gratin (lowFODMAP)

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Today’s recipe is inspired by the very French Gratin Dauphinoise, typically made with thinly sliced and layered potatoes and cream. But you know that when we see the word cream in a recipe, besides the calories, it usually has too much dairy, making it impossible to digest. For this low FODMAP gratin, I’ve created a light white sauce, inspired by the also very famous French béchamel sauce.

I’ve also added a FODMAP safe serving of pumpkin, for less calories and a richer source of nutrients. Ok, and also because I love pumpkin and wanted to try it in a gratin for a long time.

This potato and pumpkin gratin is the perfect autumn side dish and can also be served as a main dish. In this case I suggest a green or, if you like the flavor, a Belgian endive salad. So comforting and yummy!

Further Food Nutritionist Commentary:

While bananas are the usual poster child when it comes to sources of potassium, potatoes are also an excellent source of this important mineral. Potassium is crucial for many functions in the body, especially regulating blood pressure, muscle contractions, and fluid balance.

Much like the other family of orange fruits and vegetables, pumpkin is also a great source of both vitamins A and C, which help boost immunity, protect eye health, and can also help lower blood pressure.

By Emily Cooper
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Potato and Pumpkin Gratin (lowFODMAP)

  • Prep Time:15 minnutes
  • Cook Time:1 hour
  • Servings: 2

Ingredients

4 small potatoes, cut in thin round slices
1 cup pumpkin, thinly sliced
2 tablespoons lactose free butter
2 tablespoons corn or potato starch
1 cup lactose free milk
1½ teaspoon of salt
Pinch of nutmeg
Pinch of black pepper
Fresh thyme (optional)

Instructions

  1. Preheat the oven to 350ºF/ 180ºC.
  2. Start by placing the thinly sliced potatoes and pumpkin by layers in a gratin dish and set aside.
  3. For the bechamel, use a medium saucepan to heat the butter over medium-low heat until melted. Add the corn starch and stir until smooth. Cook until the mixture turns light golden, about 5 minutes.
  4. Meanwhile, heat the milk and add it to the butter mixture in three times, whisking continuously until very smooth. Bring to a boil. Cook 10 minutes, stirring constantly, then remove from heat. Season with salt, nutmeg and pepper, and pour it over the potatoes and pumpkin.
  5. Transfer gratin dish to oven, and bake for 45 minutes to one hour.
  6. Top with fresh thyme and serve.
Preheat the oven to 350ºF/ 180ºC. Start by placing the thinly sliced potatoes and pumpkin by layers in a gratin dish and set aside. For the bechamel, use a medium saucepan to heat the butter over medium-low heat until melted. Add the corn starch and stir until smooth. Cook until the mixture turns light golden, about 5 minutes. Meanwhile, heat the milk and add it to the butter mixture in three times, whisking continuously until very smooth. Bring to a boil. Cook 10 minutes, stirring constantly, then remove from heat. Season with salt, nutmeg and pepper, and pour it over the potatoes and pumpkin. Transfer gratin dish to oven, and bake for 45 minutes to one hour. Top with fresh thyme and serve.

Nutrition Information

Per Serving:
Calories: 381; Total Fat: 8 g; Saturated Fat: 4 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 0 g; Cholesterol: 16 mg; Sodium: 1883 mg; Potassium: 1641 mg; Carbohydrate: 69 g;  Fiber: 4 g; Sugar: 10 g; Protein: 11 g
Nutrition Bonus:
Vitamin C: 100%; Vitamin A: 104%; Iron: 15%; Calcium: 20%;
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