Low fodmap yummy shepherd’s pie


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!

Ingredients

  • 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

Method

  1. 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.
  2. Then pour over the red wine and leave it to simmer for 5 minutes to cook off the alcohol.
  3. Tip in the rest of the ingredients and then simmer until everything is soft and cooked.
  4. 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.
  5. 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.
  6. 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.
  7. 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!

 

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So you’ve got SIBO…

I’ve had a stomach ache for 24 years.

What started as colic, then ‘just growing pains’, then a particularly nasty case of appendicitis, then a wheat intolerance, then type 2 diabetes quickly re-diagnosed as type 1 diabetes, then anorexia, then diabulimia, then post viral fatigue, then every food intolerance under the sun has finally been diagnosed as SIBO. Small intestine bacterial overgrowth. And I’m so relieved.

After a life time of pain, tiredness, discomfort and hiding behind baggy jumpers and a big scarf I finally know why.

My lovely parents tried all sorts when I was growing up, eliminating then testing certain foods from my diet, taking me to specialists and consultants all over the place, ferrying me back and forth from hospital and appointments. They were and still are incredible and amazingly supportive.

My pain has never really made sense, always ticking most but not all of the boxes of various things. We’ve been circling the idea of a leaky gut, autoimmune reactions, bad bacteria but never hit the nail on the head for years. Eventually I went and cried at a poor GP and he sent me off to the gastro clinic. For the first time in my life the consultant listened properly and then very confidently told me he was going to get me better.

He then sent me for every gastro test necessary, trust me you don’t need the details..

Finding the time to go to these appointments with a full time job in London and a husband who often works away overseas wasn’t easy. My friends were amazing at helping out and if I didn’t have an inappropriate amount of love for them already, I do now!

And now I have my answer. Sibo. And it’s treatable.

I’m now booked in to see my consultant and we’re going to get busy treating this beast. I feel so positive. I can finally get my life back.

For so many years I’ve felt trapped in a body that was shutting down and would never get better.

I lived my life having to go from work straight to bed and either leave social events early or not go at all. I removed all the mirrors in our house because I couldn’t face looking at my painful, bloated stomach. I wore a scarf to hide my stomach every day, even in the 34 degree heat. All food made me sick and I’d be melting into my desk at work even after the smallest of lunches from brainfog. I would be suffocated by the bloating of my own stomach pushing and restricting my lungs. Walking upstairs made my heart feel like it was going to collapse and don’t get me started on the guilt, depression and anxiety. I felt like such a burden on my lovely, supportive husband.

And now I can fix it all. No more hiding.

I’ve already started the recommended fodmap diet and after only 3 days my bloating has halved and I have energy. I feel like me again. It’s not an easy diet to follow but if it can do that much in 3 days then it’s worth it!

I’m so excited for what’s to come.