Low FODMAP Shepherd's Pie
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.
Ingredients
Make gluten freeMince Filling
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
worcestershire sauce
Gluten Free
FODMAP
Potato Topping
butter or dairy free spread
Dairy Free
wholegrain mustard
FODMAP
low FODMAP milk (add an extra splash if needed)
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).
colby, cheddar or vegan cheese (grated)
FODMAP
Side Dish
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Learn moreMethod
- 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 lamb mince (or beef mince). 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 lamb mince (or beef mince) 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.
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
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 alongsi... Read more
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