Low FODMAP Shepherd's Pie
Ingredients
MAKE GLUTEN FREEServings:
Mince Filling
1
garlic infused oil*
600
lean ground lamb (or ground beef)
80
leek (green tips only, finely chopped)*
375
FODMAPPED Red Wine + Italian Herbs Tomato Pasta Sauce
250
FODMAPPED Slow Cooked Chicken Stock
1.5
worcestershire sauce*
240
carrot (finely diced)
100
swiss chard (spinach or kale) stalks removed, finely chopped
1
fresh basil (finely chopped)
1
salt & pepper
Potato Topping
1200
potato (peeled & chopped into pieces)
2
butter or dairy free spread*
3
wholegrain mustard*
62.5
low FODMAP milk*
0.5
salt
100
low FODMAP cheese (cheddar, colby, mozzarella)
100
colby or cheddar cheese or vegan cheese (optional) (grated, for topping)*
Side Dish
200
green beans
Equipment
- large frypan
- large saucepan
- large deep oven dish
Low FODMAP Shepherd's Pie
My family loves low FODMAP Shepherd's Pie! It has been one of my favourite dinners since I was a little one (I'm pretty sure I used to eat my weight in it!). It's a super easy to make low FODMAP recipe, and FODMAPPED's Red Wine Simmer Sauce & Slow Cooked Chicken Stock make the perfect flavour base. If you don't have access to these products don't fret - you can replace them with 2 cups of my red wine & tomato pasta sauce instead. I suggest pairing the pie with a side of green beans or a simple green salad to make it a balanced meal.
Dairy Free Option: If you need to be dairy free just omit the cheese - it will still be super tasty! Also use a dairy free milk and a dairy free spread.This isn't necessary if you are just on the low FODMAP diet.
Please note that this is a sponsored post for FODMAPPED For You.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Mince Filling
1
garlic infused oil*
600
lean ground lamb (or ground beef)
80
leek (green tips only, finely chopped)*
375
FODMAPPED Red Wine + Italian Herbs Tomato Pasta Sauce
250
FODMAPPED Slow Cooked Chicken Stock
1.5
worcestershire sauce*
240
carrot (finely diced)
100
swiss chard (spinach or kale) stalks removed, finely chopped
1
fresh basil (finely chopped)
1
salt & pepper
Potato Topping
1200
potato (peeled & chopped into pieces)
2
butter or dairy free spread*
3
wholegrain mustard*
62.5
low FODMAP milk*
0.5
salt
100
low FODMAP cheese (cheddar, colby, mozzarella)
100
colby or cheddar cheese or vegan cheese (optional) (grated, for topping)*
Side Dish
200
green beans
Equipment
- large frypan
- large saucepan
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
677
Fat
39.4g
Saturates
17.6g
Protein
32.1g
Carbs
50.1g
Sugars
9.1g
Fibre
7.9g
Salt
1g
Iron
4.8mg
Calcium
358.9mg
Calories
647
Fat
35.9g
Saturates
12.7g
Protein
30.4g
Carbs
52.5g
Sugars
12.6g
Fibre
7.9g
Salt
1g
Iron
4.9mg
Calcium
352.5mg
Calories
677
Fat
39.4g
Saturates
17.6g
Protein
32.1g
Carbs
50g
Sugars
9.1g
Fibre
7.9g
Salt
1g
Iron
4.8mg
Calcium
358.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF). Grease a large oven proof dish.
- Finely chop the green leek tips. Dice the carrots, and finely slice the silverbeet (spinach or kale). Peel the potatoes and cut into small pieces.
- Place the potatoes into a large saucepan, cover with hot water, and boil for 15 to 20 minutes until tender.
- While the potatoes cook, heat a large saucepan over medium high heat. Add the garlic infused oil, green leek tips and lean ground lamb (or ground beef). Cook until browned. Add the FODMAPPED For You Red Wine Simmer sauce, FODMAPPED For You Chicken Stock, Worcestershire sauce, diced carrots, and silverbeet. Mix well and turn down the heat to medium. Allow to simmer for about 20 minutes, stirring occasionally, remove from heat once the sauce has reduced. Then stir through the basil leaves and season with salt and pepper as needed.
- Mash the potatoes with low FODMAP milk, dairy free spread (or butter), wholegrain mustard, and a few grinds of salt.
- Place the lean ground lamb (or ground beef) into the large oven proof dish. Evenly top with the mustard mashed potato. Then sprinkle with low FODMAP grated cheese if desired.
- Place into the oven uncovered and bake for 20 to 25 minutes until golden. Allow to rest for five minutes, then serve with a side of steamed green beans.
Buying Tips
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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
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).
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Check your mustard does not contain onion or garlic powder.
Gluten Free Tips
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
