Moroccan Mashed Potatoes

Have you wanted to try incorporating more turmeric into your eating plan? If so, these Moroccan Mashed Potatoes are worth a try!

Check out the nutritional benefits of the anti-inflammatory ingredients used in this recipe that will help combat inflammation and manage IBD symptoms.

Nutritional Benefits at a Glance:

Turmeric:

The anti-inflammatory properties of turmeric are being studied with increasing frequency, and encouraging results have been seen lowering inflammation, especially in people with IBD.

Turmeric powder has the highest curcumin concentration (you can think of curcumin as the active anti-inflammatory ingredient in turmeric).

Note that in this recipe, we will be combining turmeric with both black pepper and a healthy fat (avocado oil). This combination greatly boosts the body’s ability to absorb the turmeric!

Black Pepper:

Current nutritional research shows that black pepper may have powerful antioxidant and anti-inflammatory properties.

Bonus: black pepper greatly enhances the body’s ability to absorb turmeric!

Avocado Oil:

I like to use avocado oil not only because it’s a healthy fat, but because it has a high smoke point of 500°F. Oils that have a lower smoke-point like olive oil (smoke point of 350°F) turn rancid when cooked above a certain temperature, which has in turn been linked to cancer. Therefore, use olive oil for colder dishes like dressings. Canola oil has a smoke point of 400° and contains omega-3s but has been linked to inflammation if heavily consumed.

 

Bonus: the healthy fat will help the body absorb a greater amount of the turmeric!

Mashed Potatoes:

Potatoes are a good source of vitamins and minerals, like vitamin C, potassium, and even calcium.

Additionally, some people with IBD may find that a low-fiber diet temporarily helps them during a flare, as reducing fiber can reduce stool content and GI symptoms. In this recipe, the potatoes are peeled, boiled until tender, and then mashed. This preparation process lowers the amount of fiber in the potato, making mashed potatoes acceptable on a low-fiber diet.

However please note: when you’re feeling better after a flare, a trick to increase fiber is to simply leave the peels of the potatoes on when you make this recipe!

Onion:

Onions contain antioxidants and compounds that fight inflammation! Some people with IBD or reflux may find cooked onions, as presented in this recipe, easier to tolerate than raw onions.

If onions are a trigger food for you, you could easily leave the onions out.

Cumin:

Cumin is naturally a rich source in iron, contains many antioxidants, and may help fight inflammation!

Nutmeg:

Nutmeg naturally contains powerful antioxidants, as well as vitamins A and C, and has many anti-inflammatory properties.

 

A close up image of mashed potatoes

Moroccan Mashed Potatoes

Danielle Gaffen, MS, RDN, LD
Prep Time 20 mins
Cook Time 16 mins
Course Side Dish
Cuisine Mediterranean
Servings 16 servings
Calories 80 kcal

Ingredients
  

  • 4 large potatoes peeled for less fiber (calculated in nutrition analysis below), or unpeeled for more fiber
  • 1.5 Tbsp avocado oil
  • 1/2 medium onion diced
  • 1/2 Tbsp ground turmeric
  • 1 tsp ground black pepper
  • 1/2 tsp salt
  • 1/4 tsp ground cumin
  • 1 dash nutmeg

Instructions
 

  • Place potatoes in a large pot and fill with enough water to cover.
  • Bring to a boil and cook until tender/can be pierced with a fork (about 20 minutes).
  • Meanwhile, place 1/2 Tbsp oil in a skillet and heat over medium-high heat.
  • Stir in the onion and cook until translucent and lightly browned, about 6 minutes.
  • Drain water from potatoes and mash.
  • Stir in onion and continue mashing.
  • Mix in spices and add remaining 1 Tbsp oil.

Nutrition

Serving: 0.5cupCalories: 80kcalCarbohydrates: 15.6gProtein: 1.7gFat: 1.4gSaturated Fat: 0.2gSodium: 77mgPotassium: 259mgFiber: 1.5gSugar: 0.8gVitamin C: 5.8mgCalcium: 8.3mgIron: 0.4mg
Keyword anti-inflammatory diet-friendly

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About the Author

Danielle Gaffen, MS, RDN, LD

Danielle Gaffen, MS, RDN, LD

Understanding the link between nutrition and gut disease prompted me to obtain my master’s degree in Nutritional Sciences at San Diego State University and become an IBD Registered Dietitian Nutritionist. Now I work with people who have Crohn’s and colitis who are struggling with confusion around what to eat. My favorite part is helping them to build confidence to eat without fear while managing their symptoms.

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