Low-FODMAP Cheese and 'Onion' Potato Bake - Yes, FODMAP friendly onion flavoured recipe!

ONION?! A low-FODMAP blog suggesting an onion recipe? Have I not read the guidelines?!

Well yes dear readers I know the guidelines but I also know that oil and water don’t mix. The FODMAPs in onion responsible for making our tummies miserable are oligos-fructans and they remain in the water of the onion (or garlic). By infusing oil with onions and then discarding the onions, the oligos-fructans stay with the water, in the onion, in the bin. There are many how-to videos about how to infuse oil all over the internet. (No-nonsense eHow example hereYou can certainly use the oil straight away but do take care particularly when making your own garlic oil. It is fine to use straight away but there is a risk of botulism if you store it for more than 3 days. 

Although I use shop-bought garlic infused oil regularly, onion oil is one I have to make. Imagine how thrilled I was to receive a bottle of Cobram's roasted onion infused extra virgin olive oil, bringing Australian sunshine to our British chilly midwinter. I love ‘playing’ with new ingredients, one of my little games tasted just like cheese and onion crisps – I didn’t realise that I had even missed cheese and onion crisps! Realising whatever I was going to do with the oil was now going to have to include cheese, I set to work.

Crunchy on top, squidgy in the middle.

Crunchy on top, squidgy in the middle.

You can get ahead of yourself and boil the potatoes the day before. The dish involves very little effort, 20 minutes boiling, 15 minutes baking and only 3 minutes actively assembling. I simply serve this with a Help-Yourself Salad Platter, which can be prepped while the potatoes bake. You should also know, this makes delicious leftover-lunches.

1 kg charlotte potatoes (you could also use Jersey Royals, or another waxy new potato)

240g mature Cheddar cheese, grated

1 tbsp. extra virgin olive oil

3 tbsp. onion infused extra virgin olive oil

1 tsp. fresh thyme leaves

Freshly ground black pepper

Pre-heat a standard oven to 240°C. Boil then simmer, the whole potatoes for 15-20 minutes until they are tender to a knife-point. Drain the potatoes then stand them in a colander for 5 minutes to cool and dry.

In a large baking dish (mine measures 28cm x 19cm), put the olive oil with one tablespoon of the onion oil. Tip the dish to cover the base in the oil. Tumble the potatoes into the dish and press lightly with a potato masher until the skins have burst and there is an even layer of crushed potatoes. Sprinkle over two thirds of the cheese, the thyme, the remaining onion oil and black pepper to taste. Using your hand, turn everything over until it is thoroughly jumbled. Sprinkle over the remaining cheese.

Bake for 15 minutes, until the top is golden and crunchy. 

Low-FODMAP servings

Potato - Eat freely and according to appetite – suggested serving 122g.

Cheddar Cheese – 40g

Olive Oil is high in fat and does not contain carbohydrates.