How to Make Oven-Baked Yam (or Potato) UnFries for IBS Sufferers - dummies

How to Make Oven-Baked Yam (or Potato) UnFries for IBS Sufferers

By Carolyn Dean, L. Christine Wheeler

This IBS-friendly recipe is a simple but delicious substitution for the universal fries. Lots of restaurants have the deep-fried version on the appetizer menu, but the baked yam version is a great alternative for IBS because it has less fat, which can be a trigger. And the UnFries have a sweet taste, so they quickly become a treat.

Don’t forgo the parchment paper here. It seems silly but trust us — it lets you get away with making the fries all crispy and happy with very little oil. Parsley or a French herb mix works well for the dried herb.

This recipe was developed by Colleen Robinson.

Tools: Parchment paper

Preparation time: 45 minutes

Cook time: 30 minutes

Yield: 1 serving

1 medium yam or potato, or 1 large handful new baby potatoes

1/4 teaspoon sea salt

1/2 teaspoon dried herbs of choice

  1. Preheat the oven to 350 degrees. Cover a couple of cookie sheets with parchment paper.

  2. Coarsely chop the yam/potatoes into pieces roughly the same size (so they cook evenly). Soak the yam/potato pieces in a bowl of cold water for 30 minutes to pull out extra starch and make them crispier.

  3. Strain out the water but do not leave the yams/potatoes to dry. Instead, immediately toss them with the sea salt and herbs.

  4. Lightly spray the parchment paper with cooking spray and then spread the yams/potatoes out in a single layer. Don’t cram them in — they won’t cook as crispily and they’ll take longer.

  5. Bake for about 15 minutes, flip them over with a spatula, and cook for another 15 minutes so that they’re nice and soft on the inside and crisp on the outside.

If you really fall in love with this recipe, invest in a mandoline slicer to cut your yams/potatoes up in a jiffy.

Per serving: Calories 112; Fat 0.07 g (Saturated 0.02 g); Cholesterol 0 mg; Sodium 653 mg; Carbohydrate 26.2 g (Fiber 3.9 g); Protein 2.1 g; Sugar 5.4 g.