Low FODMAP Slow Cooked Beef Cheeks
Ingredients
MAKE GLUTEN FREEServings:
Beef Cheeks
750
beef cheeks
0.5
salt
0.25
black pepper*
1
garlic infused oil*
80
leek (green leaves only, finely chopped)*
240
carrot (peeled & cut into cubes)
340
Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled & cut into cubes)
375
merlot red wine
250
low FODMAP beef stock or chicken stock*
4
dried bay leaf
1
dried thyme*
Creamy Mashed Potato
1200
potato (peeled & cut into small cubes)
125
low FODMAP milk (add more as needed)*
3
butter or dairy free spread*
0.75
salt
Greens
270
broccoli (cut into florets)*
270
green beans (cut into bite sized pieces)
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Beef Cheeks
750
beef cheeks
0.5
salt
0.25
black pepper*
1
garlic infused oil*
80
leek (green leaves only, finely chopped)*
240
carrot (peeled & cut into cubes)
340
Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled & cut into cubes)
375
merlot red wine
250
low FODMAP beef stock or chicken stock*
4
dried bay leaf
1
dried thyme*
Creamy Mashed Potato
1200
potato (peeled & cut into small cubes)
125
low FODMAP milk (add more as needed)*
3
butter or dairy free spread*
0.75
salt
Greens
270
broccoli (cut into florets)*
270
green beans (cut into bite sized pieces)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
523
Fat
14.2g
Saturates
3.5g
Protein
35.6g
Carbs
56.2g
Sugars
10.1g
Fibre
10.4g
Salt
0.9g
Iron
6.6mg
Calcium
148.1mg
Calories
516
Fat
14.2g
Saturates
3.6g
Protein
35.6g
Carbs
54.6g
Sugars
9.2g
Fibre
10.4g
Salt
0.9g
Iron
6.6mg
Calcium
161.9mg
Calories
522
Fat
14.1g
Saturates
3.5g
Protein
35.6g
Carbs
56.2g
Sugars
10.1g
Fibre
10.4g
Salt
0.9g
Iron
6.6mg
Calcium
147.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Prepare the beef cheek by removing the large fatty membrane. Pat dry and rub with salt and pepper. Prep the pumpkin 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 tips, carrot, pumpkin, 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 tips, carrot, pumpkin, 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!
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.
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).
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
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: 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 priv... Read More
