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 lamb mince (beef works well here too but is called cottage pie instead)
- 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!