Low fodmap cooking can be a pain. So many ingredients we can’t have and flavour quickly can become a thing of the past…
But it doesn’t have to be!
A few little substitutions here and there and using different types of veg to add extra flavour can turn bland and boring into a big bowl of tasty!
One of those recipes that can easily become low fodmap is shepherd’s pie. I love shepherd’s pie. It’s proper comfort food. And I promise you, the low fodmap version will taste just as good as the onion, lactose, wheat laced tummy ache that shepherds pie usually is.
It might not be a traditional recipe but I promise you it will hit the spot!
- 500g mince (lamb, beef or pork all work well here)
- 2 large carrots, peeled and diced
- Half a swede, peeled and diced
- 2 parsnips, peeled and diced
- 1 tbsp garlic infused oil
- 2 red peppers, diced
- 1 small glass of red wine (optional)
- 2 tbsp tomato puree
- ½ tbsp. dried oregano
- ½ tbsp. dried basil
- Low fodmap stock
- Salt and pepper to taste
- 1 tbsp cornflour to thicken
For the mash topping:
- 1kg potatoes
- Olive oil
- 100g lactose free cream cheese
- 1 tsp mustard
- Salt and pepper to taste
- For the mince base, start off by browning the mince in a deep casserole pan. Then add in all of the veg and the garlic oil and fry gently until they start to soften, this should take about 5 minutes.
- Then pour over the red wine and leave it to simmer for 5 minutes to cook off the alcohol.
- Tip in the rest of the ingredients and then simmer until everything is soft and cooked.
- I like to thicken the mix a bit to stop the mashed potato from sinking, so I mix a little cornflour with some water and stir in to the mince whilst it’s still hot. You can add more or less depending on how thick you like it.
- For the mashed potato, peel and slice the potatoes thinly. Slicing them thinly will mean they cook faster and you’re less likely to get lumps. Boil the potatoes in water until soft then drain. I like to put my potatoes into my food mixer to really get them fluffy but you can mash by hand or however you like. As you mash, pour in the oil 1 tbsp at a time until it’s the right consistency. Then add in the lactose free cream cheese and the mustard and beat the mixture until fluffy. Season with salt and pepper.
- In a deep oven dish, pour in the mince mixture, then top with the potatoes. If you can tolerate cheddar, you can sprinkle a little on top.
- Bake in the oven until the top is brown and it’s piping hot inside (usually around 30-40 minutes).
I like to serve it with some green veg and some gravy on top (see my recipe for gravy below).Enjoy!
Now gravy is a very important piece of my happiness pie. There’s no such thing as too much gravy and the idea of a dry roast dinner is just wrong. Wrong.
But since going low fodmap, gravy is pretty much out of bounds.
Most people make it using flour as a thickener or granules for their quick gravy fix. But due to the wheat content (and usually the onion or garlic powder mixed in) this is a no no for us fodmappers.
But I have a solution! My dad always made gravy for our Sunday roast using a bit of stock, the meat juices and some cornflour. You could really taste the true flavour of that meaty goodness. It was (and still is) delicious and more importantly low fodmap!
For my recipe, I’ve added a splash of wine and a knob of butter for a bit of extra richness, not that I’m trying to improve on perfection!
Now you never have to suffer a dry roast again!
- 500ml low fodmap stock (there’s a recipe for this a few blog posts down)
- Meat juices if you’re cooking a roast (optional – leave out if veggie)
- A splash of red or white wine (optional – red for red meats, white for white meats)
- A knob of butter
- 1tbsp cornflour
Optional: depending on the flavour I want I sometimes add a teaspoon of tomato purée or yeast extract to give a richer flavour. (If you buy the shop’s own brand yeast extract it’s usually barley free but branded marmite isn’t low fodmap).
- Pour stock, wine and meat juices into a saucepan ( I prefer a wide, shallow saucepan as it helps the gravy reduce faster) and simmer until slightly reduced. You can reduce the wine first but as we’re only adding a splash it’s not too important.
- Mix the cornflour with 2-3 tbsp of water and mix until lump free. Don’t worry too much about quantities as you can always add a bit more if your gravy isn’t thick enough.
- Wait until the stock has reduced slightly and is simmering then pour in the cornflour mixture whilst continuously stirring to avoid lumps. It’s important that the stock is hot enough otherwise the cornflour won’t be absorbed.
Melt in a small knob of butter for richness then serve!
I’ve always loved a good chunky vegetable broth. It’s so comforting and packed full of goodness . My Baba (Ukrainian grandmother) makes the BEST vegetable and noodle soup! It’s like medicine for the soul.
Minestrone soup makes me feel the same way. So much love, attention and honest, simple ingredients go into making it. There are so many different ways of making it and hundreds of different family recipes but this recipe is my way.
- 500g Passata
- 1 tbsp tomato purée
- 1 tbsp Garlic infused oil
- Half a swede
- 3 carrots
- 150g gluten free pasta
- 2 courgettes
- 2 red peppers
- 1/2 tbsp dried basil
- 1/2 tbsp oregano
- 1/2 tbsp smoked paprika
- 100ml white wine
- Low fodmap stock – enough to cover
- 1 tsp sugar
- 3 tsp cornflour
- 3 leaves of spring greens
- Fresh basil (optional)
- Dice all of the veg and throw them into a deep casserole dish or saucepan.
- Tip in all of the other ingredients except for the pasta and the cornflour. Pour over enough stock to cover everything.
- Simmer until the veg is soft then tip in the pasta.
- Once the pasta is cooked, mix the cornflour with a splash of water then slowly pour into the soup whilst stirring continuously.
- Check the seasoning and mix in some salt and pepper if you fancy it!
Enjoy! It’s great to take as a packed lunch to reheat at work and will last up to 5 days in the fridge!
I love this recipe, it’s a comforting, warming hug in a bowl. It’s perfect for those days when I’m really REALLY tired because you can chuck everything in at once then leave it for a few hours, especially if you’re using a slow cooker.
If you’re on the fodmap diet it’s probably because your body isn’t being your best friend at the moment so having a slow cooker to do all the work for you is a God send!
These days you can buy pre-chopped veg which makes this recipe even easier. I’d always advocate using the least processed version of food as possible but when you’re not feeling right you don’t always the energy for all that chopping!
This casserole is packed full of nitrients and most of all flavour. And after a long, rainy day it’s exactly what you need.
- Lamb, the fattier cut the better as it has more flavour and will be much more tender, I like to use shoulder which I cut up myself.
- 1 tbsp garlic infused oil
- 3 carrots, peeled
- Half a swede, peeled
- 4 parsnips, peeled
- 3 potatoes, peeled
- Low fodmap stock – enough to cover the other ingredients
- 500g tomato passata
- Half a glass of white or red wine
- 1 tbsp mint sauce (make sure to check the ingredients for any added fodmaps)
- Salt and pepper to taste
All the veg is optional and if you react to any of the above just don’t include it, that’s the beauty of this recipe.
- Cut the lamb and veg into bite sized pieces.
- Chuck all the ingredients into either a deep casserole pan or into your slow cooker. Make such you have enough stock to cover the other ingredients.
- If using a pan, then simmer gently for maybe 2 hours or until the meat is cooked and the veg is soft.
- If using a slow cooker, leave it on low for a good few hours, sometimes I do this overnight.
- If you want to thicken it, use a bit of cornflour mixed with water, but make sure to stir the stew as you pour so that the cornflour doesn’t go lumpy.
Now cuddle up in front of the tv and enjoy!
I LOVE risotto. That creamy, comforting, steaming bowl of yum that fills you up just right.
Making a beautiful risotto is so easy but filled with cream, garlic and onion it’s definitely not low fodmap.
Well I’ve come up with a recipe that’s both low fodmap and still tastes like that gooey, ricey goodness that we all love! Enjoy!
- 2 tbsp garlic infused oil
- The green tops of 6 spring onions
- 400g Arborio rice
- 1.1 litres of low fodmap stock (see previous post on stock)
- 2 glasses of white wine
- 30g dried porcini mushrooms (porcini mushrooms are low fodmap in small servings so 15g per person or less will be safe)
- 90g Parmesan
- Salt and pepper
- A handful of fresh parsely
- Prepare porcini mushrooms: Place dried porcini mushrooms in a bowl with 1 cup boiling water. Weight down the mushrooms with something so they stay submerged for 30 minutes. After 30 minutes, squeeze mushrooms (saving all liquid) and chop porcini mushrooms coarsely.
- Heat the stock and mix with the mushroom liquid. Finely chop the spring onion ends. Finely grate the Parmesan.
- In a separate pan, heat the garlic infused oil and 1 small knob of butter over a low heat. (Usually you would fry the onions and garlic here but the spring onions ends will burn too quickly so I just add them in with the rice.)
- Add the rice and spring onions and turn up the heat – the rice will now begin to lightly fry, so keep stirring it. After 1 minute it will look slightly translucent. Add the wine and keep stirring.
- Once the wine has cooked into the rice, add your first ladle of hot stock along with the mushrooms and a good pinch of sea salt. Turn the heat down to a simmer so the rice doesn’t cook too quickly on the outside.
- Keep adding ladlefuls of stock, stirring, allowing each ladleful to be absorbed before adding the next. This will take around 15 minutes. Carry on adding stock until the rice is soft but with a slight bite. Don’t forget to check the seasoning carefully. If you run out of stock before the rice is cooked, add some boiling water.
- Remove the pan from the heat, add 1 knob of butter, the parsley and the Parmesan, then stir well.
- Place a lid on the pan and allow to sit for 2 minutes – this is the most important part of making the perfect risotto, as this is when it becomes creamy and oozy like it should be. Serve. This also makes a great leftover lunch!