ibs

Air Fryer Purple Potato Fries

Potatoes.

Good or bad?

Which food lifestyle do they belong in?

Who. Cares.

Diet culture has deemed potatoes as bad. What I’ve learned about purple potatoes is they are higher in antioxidants than russet, Anthocyanin is a pigment that creates the purple color in the potatoes and acts as an antioxidant. High in potassium lowers blood pressure. Though smaller, they make stellar french fries. They are medium starch and add a vibrant twist to potato salad.

Today is all about the french fries. As it should be.

Ingredients

1 bag of purple potatoes

Light tasting olive oil or garlic infused oil

CampMix - salt, pepper, white pepper, garlic salt, celery salt, and garlic powder

Sometimes I add chopped fresh cilantro but its optional.

Directions

Put your potatoes in the refrigerator. They will cut easier. Skin and everything.

Cut the potatoes. I use a fry cutter, but a person can cut them with a knife. However, the fry cutter is pretty fabulous to have. I will list what we use at the end.

Preheat the air fryer to 370

In the bowl drizzle light tasting olive oil over the potatoes. Shake. Coat the fries in seasonings. Shake. Add more if desired, but it’s better to under than over season depending on your salt and spice level. You can add as you go.

Pour into the air fryer basket. Cook for about 20 minutes. Every 7-10 minutes shake the potatoes in the basket or use a spatula to move them about for an even cook. 

My son’s friends enjoyed the purple fries; it was a conversation piece.

For me who suffered from various digestive issues, the purple potatoes do not cause me distress like the russet. I also made a garlic aioli for the fries.

*Please note that all air fryers cook differently. I have an XL air fryer. Adjust as you go*

Products used in this recipe:









Butternut Squash Rice

Throughout my journey of food allergies and IBS finding ways to adjust my eating lifestyle were not always easy.

Rice and I have a complicated relationship. Many have suggested cauliflower "rice" and as much as I'd love for that to work for me, it won't.

One size doesn't fit all.

We all process foods differently.

What I have found works for me in butternut squash. It's versatile. Perfect texture for different recipes. Full of magnesium. Spiraled butternut squash can be found at the local supermarket but spiraling or shreading your own is much more cost effective.

Ingredients:

1 butternut squash (You won’t use the entire squash. When I shred mine I get about 11-12 cups)

1/2 red pepper chopped

Olive oil light tasting (garlic infused oil)

Seasonings of your choice. I used Primal Palate Garlic and Herb and an organic all-season salt.

Directions:

Here is a tutorial on how to cut butternut squash. The only difference is I don’t use a peeler, I cut the skin with a knife, and for the squash to fit in the shredder I cut it in fourths the long way.

Spiral or shed the squash. I use the Presto 02970 Professional SaladShooter Electric Slicer/Shredder.

In a pan or cast iron skillet add enough oil to cover the bottom of the pan. I prefer garlic infused oil. Add about two cups of the squash and the diced red pepper. Add seasonings. On high heat stir everything together. Cover with a lid, not entirely. Allow some of the steam out. Stir every minute or so, about 3-4 minutes in drop the heat to medium-low. Sometimes I add a bit more oil and seasonings.

Taste as you go.

You will notice the squash start to break down and soften. This will only take 5-7 minutes. Don’t let it burn. It will happen quickly if not watched.

For a snack or light dinner, I will add a splash of coconut whole fat milk and curry powder for creamy, spicy rice.

But my husband is a fan of the coconut curry chicken with the butternut squash rice.

When foods are eliminated for medical purposes, it’s a frustrating process to go through. And there are days I get angry because I can’t eat certain fruits or vegetables. I can’t grab a Peppermint Patty or a slice of pizza. Or go out to eat any restaurant I want.

I try to create solutions. Not just for me but for others.

Products used in this recipe:




Garlic Infused Olive Oil - Low FODMAP

About three years my doctor suggested Low FODMAP for my IBS. I never heard of the food plan but immediately went home to do some research. 

What are FODMAP's?

*per Healthline.com* FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (1).

These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain.

FODMAPs are found in a wide range of foods in varying amounts. Some foods contain just one type, while others contain several.

The main dietary sources of the four groups of FODMAPs include:

Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
Disaccharides: Milk, yogurt, and soft cheese. Lactose is the main carb.
Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.

I purchased three books on the subject, pinned every recipe possible, and was excited to start the elimination process until I read garlic was a no-no. 
Wait? What?
I use garlic in almost all my dishes. I love garlic. Now I can't have it? 
Not cool. 
I use olive oil for almost everything. Or avocado oil, which is also approved for Low FODMAP. 
There's the solution. 
Garlic infused olive oil. I add a small leaf of basil -- just because I want to -- and giving up garlic wasn't as detrimental. This olive oil goes with everything. Pork Chops. Jicama Fries. Salmon.
I had veered off the Low FODMAP path for a while, oh how I've noticed, but I'm back on track. For years I viewed food as my enemy. Between IBS and food allergies my rebellious nature always did me in. I am learning to understand my relationship with food and my body. Food isn't the enemy, my way of thinking was. Health is about respect. I can't heal if I don't respect my insides and my soul.

I am in the process of growing fresh herbs and look forward to infusing olive oil with rosemary or thyme or peppers with rosemary. The possibilities are endless. It's easy to feel the weight of digestive syndromes and diseases but together we will reduce inflammation, pain, and improve our way of thinking. 

Ingredients

1 cup of extra light tasting olive oil 

4-6 peeled and smashed garlic cloves. 

Basil leaf (optional)

Instructions

In a saucepan add the above-mentioned ingredients.  

Cook over low heat for about 10 minutes. Until the garlic browns just a bit. Remove from the heat and let stand until it is room temperature. At first, I used a mason jar but I found a great olive oil dispenser and funnel from Target

You can refrigerate the oil for up to a month but mine is usually gone within the week. 

Perfect to drizzle over salmon and quinoa.

Add the oil to any of my favorites recipes, Cucumber Dill Ranch Dressing or Jicama Fries. 

Low FODMAP books I purchased

 

 

 

 

 

  

Jicama What?

Jicama.
What the heck is jicama?

ji·ca·ma
ˈhikəmə,ˈhē-/Submit
noun
noun: jicama
the crisp, white-fleshed, edible tuber of a Central American climbing plant of the pea family ( Pachyrhizus erosus, family Leguminosae ), cultivated since pre-Columbian times and used especially in Mexican cooking. *thank you, Google dictionary*

The benefits of jicama are amazing. 

Boosts the immune system.
Helps digestion. 
Low in calories.
Favored if potatoes aren't your thing. 
Improves blood flow, brain function, and makes you a unicorn.
It doesn't make you a unicorn, but one can dream. 

Unfamiliar with the vegetable I was excited to experiment. From my previous post, I Speak French Fries making jicama fries in the air fryer mimics the potato fries process. The only difference is you must peel the jicama skin. Don't use a peeler. I used my Global G-2 Chef's Knife and cut a thin slice to create a flat surface. I found it peeled more comfortable after a bit of refrigeration. It also worked better with my french fry cutter. 

Again you can slice them without the fry cutter, but it's an excellent kitchen contraption to have, New Star Foodservice 43204 Commercial Grade French Fry Cutter.

Preheat the air fryer to 385

In the bowl drizzle light tasting olive oil over the jicama. Shake. Add your favorite seasoning. I prefer CampMix (my go to), but you can use season salt or just salt and pepper. It depends on the level you enjoy your fries. Some like salty and crispy others like less salt and not full-on crispy. 

Pour into the air fryer basket. Cook for about 30 minutes. Depending on desired crispiness. The jicama takes a bit longer. Every 7-10 minutes shake the jicama in the basket or use a spatula to move them about for an even cook.

The jicama has more crunch to it. When we asked our teenager which he preferred the potato or jicama fries he chose the jicama. We were pleasantly surprised. Logan is sensitive to textures, and we were thrilled he tried and loved them.

Win for us. 

WHAT YOU'LL NEED:

Air Fryer - preheat 380

A way to slice the jicama into even cuts

One jicama fed two people

Light tasting olive oil

Seasonings of your choice (Uber fan of CampMIX) 

Products used in this recipe.