Who needs potatoes when you can enjoy Low-FODMAP Baked Jicama Fries?! Though I still enjoy fries on occasion, baking up these Jicama Fries was a fun treat that everyone in my house enjoyed. Baking makes them less oily than regular fries which is great for people like you and me who have Irritable Bowel Syndrome (IBS). Why? Because foods like fried foods with high amounts of fat or saturated fat can adversely affect gut motility – meaning it can make your gut do things you don’t want it to do! So when in doubt – bake your foods when possible.
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Jicama fries (baked) with mayo mixed with Texas Pete hot sauce (link to buy https://amzn.to/2P0AHfU). I found this hot sauce recommended by @katescarlata as it does not contain onion, garlic or other ingredients high in FODMAPs. ———————————————— HOW TO BAKE JICAMA FRIES Ingredients: 1 medium jicama (enjoy a 1/2 cup or 75 grams —-low-FODMAP serving) 1 tablespoon olive oil 1/2 teaspoon paprika Pinch #wheatfree asafetida powder (if you have it) Pinch of Cayenne pepper 1/2 teaspoon salt, or to taste . * Instead of the spices above you could also use seasoning from @fodyfoods or @casadesante Directions: Preheat oven 425°F. Peel jicama and cut into 1/4 inch matchsticks. Bring water to boil in medium saucepan over medium heat. Add jicama and cook for 10 minutes until jicama is less crunchy. Drain water using a colander, transfer jicama slices in a large bowl and toss with olive oil, seasonings and sea salt. Place in a single layer on a prepared baking sheet. Bake for 30-45 minutes or until crispy, turning halfway. They’re delicious also dipped in @livefreefoods ranch dressing! Enjoy ? #lowfodmap #fodmaplife #fodmapfriendly #gut #jicama
If you don’t know much about jicama, it is a root vegetable native to South America. You can eat it raw or cooked, and it is a low-carb substitute for fries made out of potatoes. It’s also low-glycemic which makes it a good alternative for anyone that has diabetes or is pre-diabetic.
If you can’t find jicama at your local supermarket, you may find it at a local Mexican or Asian market. Here are other uses for jicama:
- Make jicama fries – see recipe below
- Add raw jicama to a green salad
- Add raw jicama to a citrus and parsley salad
- Add raw cubed jicama, pineapple and lemon juice atop fish before placing in the oven to bake
- How to Make Jicama Chips (from thekitchn) – Peel a 1-pound jicama in half lengthwise. Slice the jicama on a mandoline set to about 2mm. Spread the slices out over two to three parchment-lined, rimmed baking sheets to fit the jicama in single layers. Brush the jicama on both sides with a thin coating of olive oil and sprinkle with salt and freshly ground black pepper. Bake at 200°F, turning the jicama every 20 minutes or so, until crisp, 90 to 100 minutes.
Low-FODMAP Baked Jicama Fries
*For tips on how to prepare jicama, scroll down below for recipe
HOW TO BAKE JICAMA FRIES
- 1 medium jicama (enjoy a 1/2 cup or 75 grams —-low-FODMAP serving)
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- Pinch wheat-free asafetida powder (if you have it)
- Pinch of Cayenne pepper
- 1/2 teaspoon salt, or to taste
The sauce is simple. Just mix mayonnaise with Texas Pete Hot sauce (no onion or garlic). Start with mayonnaise and then add hot sauce to your liking.
1. Preheat oven 425°F. Peel jicama and cut into 1/4 inch matchsticks.
2. Bring water to boil in medium saucepan over medium heat. Add jicama and cook for 10 minutes until jicama is less crunchy.
3. Drain water using a colander, transfer jicama slices in a large bowl and toss with olive oil, seasonings and sea salt.
4.Place in a single layer on a prepared baking sheet. Bake for 30-45 minutes or until crispy, turning halfway. They’re delicious also dipped in Live Free Foods Low-FODMAP Ranch Dressing! Enjoy
HOW TO PREPARE JICAMA
You can watch this video for the simplest approach to make jicama fries. or follow these directions: Prepare jicama by placing it under water and scrubbing with a brush to remove any excess dirt. Next, place clean jicama on a cutting board. Use a knife to slice away top and bottom. Place a vegetable peeler at base and tuck blade of vegetable peeler under the fibrous skin and pull upward on vegetable peeler. Take a section of skin off of jicama. Rotate jicama and peel away the skin. Keep peeling until all of the skin has been removed. It’s important to get every last bit, since eating the skin can give you a stomach ache. Cut jicama into matchsticks for your jicama fries. Try and make all pieces similar in length and width.
Did you make this recipe? Please share! Deliciously Gutsy made my recipe – check out her grub!
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Experiment success: JICAMA FRIES ??!! These are the most delicious, low calorie / low carb French fries I’ve ever had. I was a little skeptical at first as I had never cooked jicama, but they turned out great! Next time you want fries, try these healthy bad boys instead. #DeliciouslyGutsy — FOR FRIES: ▪️1 jicama root sliced (OR cheat like I did & buy pre-cut jicama sticks. Got mine from @TraderJoes & cut each stick into 4 to create shoestring style fries) ▪️1 tbs olive oil ▪️1 tbs taco seasoning (I use @fodyfoods as it doesn’t have onions or garlic in it) or a mixture of salt, cayenne, cumin and chili powder. — Preheat oven to 425F. Bring water to a boil and add jicama. Cook for 10 minutes on medium high. Strain and pat dry to remove excess water. Toss in olive and spices until evenly coated. Lay sticks on parchment paper lined baking sheet and cook for ~30-40 minutes or until a little crispy. Enjoy! — MY SAUCE: ▪️Olive oil mayo ▪️Ketchup (@fodyfoods is onion free!) ▪️Little cayenne & taco seasoning. Other sauce ideas: mayo & hot sauce or ranch dressing. — Special shoutout to @fodmaplife for the idea! They turned out great!! — #LowFODMAP #FODMAP #SIBO #Nutrition #GutHealth #GutFriendly #Wellness #FODMAPDiet #Mindfulness #MindfulEating #IBS #Celiac #FoodShare #WeightLoss #LowCalorie #FrenchFries #LowCarb #Vegan #VeganLife #CleanEating #EasyRecipes #GlutenFree #MyCooking #HealthyMeals #FeedFeed #FODMAPfriendly #Paleo #Keto #LetsCookVegan