Low FODMAP Slow Cooked Beef Cheeks
Low FODMAP Slow Cooked Beef Cheeks
These low FODMAP slow cooked beef cheeks are so tender they melt in your mouth! Make sure you eat this low FODMAP recipe with a spoon, lashings of gravy, and creamy mashed potato.
Ingredients
Make gluten freeBeef Cheeks
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
leek (green leaves only, finely chopped)
FODMAP
low FODMAP beef stock or chicken stock
FODMAP
Creamy Mashed Potato
low FODMAP milk (add a splash at a time)
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
butter or dairy free spread
Dairy Free
Greens
broccoli (cut into florets)
FODMAP
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Learn moreMethod
- Prepare the beef cheek by removing the large fatty membrane. Pat dry and rub with salt and pepper. Prep the pumpkin/sweet potato and carrot by dicing into 2cm (0.8 inch) cubes. Finely chop the green leaves of the leek.
- Heat the oil in a large frypan over medium-high heat. Place the whole beef cheeks in the pan and brown on each side until nicely browned. Place to one side. Then add the wine and simmer for 2 minutes to burn off the alcohol. Mix the wine around the pan to dissolve in the pan juices from the beef cheeks.
- Slow Cooker Directions
- Grease the slow cooker. Add the green leek leaves, carrot, pumpkin/sweet potato, browned beef cheeks (put these on top - you don't need to slice them), wine, beef stock, bay leaves, and dried thyme. Season generously with salt and pepper.
- Cook for 6 hours on high or 8-10 hours on low. Cook until the beef is tender and shreds when you poke it with two forks. As your beef finishes cooking, make your mashed potato (directions below).
- Oven Directions
- Grease a casserole dish with a lid. Add the green leek leaves, carrot, pumpkin/sweet potato, browned beef cheeks (put these on top), wine, beef stock, bay leaves, and dried thyme. Season generously with salt and pepper.
- Cook for 3-3.5 hours at 160ºC (320ºF) until the cheeks are tender. Turn once during cooking. As your beef finishes cooking, make your mashed potato (directions below).
- Make the Gravy
- Remove the beef cheeks and place to one side (it's okay if they start to fall apart). Discard the bay leaves. Then using a stick blender puree the braising liquid into a thick gravy. If your sauce is too thick mix through ¼ to ½ a cup of hot water. Taste and season with more salt and pepper as needed. Gentle pull the beef cheeks apart using two forks, then add the shredded beef into the gravy (alternatively you can cut the beef cheeks into portions and serve the gravy on top).
- Creamy Mashed Potato
- Cook the potatoes in a large saucepan of boiling water until tender (takes about 15 - 20 minutes). Drain the potatoes. Then add the dairy free spread, milk, and season with salt. Mash until smooth.
- As the potato cooks, steam or blanch your broccoli and green beans.
- To Serve
- Serve the melt in your mouth beef cheeks on top of the creamy mashed potato with lashings of gravy. Have your greens on the side. This recipe also freezes well!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her private... Read more
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