Low FODMAP Slow Cooked Beef Cheeks

Ingredients

MAKE GLUTEN FREE

Servings:

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   dairy free spread (olive oil spread or butter)*
0.75   salt

Greens

270   broccoli (cut into florets)*
270   green beans (cut into bite sized pieces)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Slow Cooked Beef Cheeks

Last updated May 8th, 2020

PREP IN 35 MIN
COOKS IN 6 HR
SERVES 6

BY Alana Scott
DIETITIAN REVIEWED BY Geraldine Van Oord (APD)
FEATURED IN Dinner

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 Option
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

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   dairy free spread (olive oil spread or butter)*
0.75   salt

Greens

270   broccoli (cut into florets)*
270   green beans (cut into bite sized pieces)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
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
    | | |
  1. 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.
  2. 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.
  3. Slow Cooker Directions
  4. 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.
  5. 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).
  6. Oven Directions
  7. 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.
  8. 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).
  9. Make the Gravy
  10. 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).
  11. Creamy Mashed Potato
  12. 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.
  13. As the potato cooks, steam or blanch your broccoli and green beans.
  14. To Serve
  15. 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 found in the oil section of your local supermarket. 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 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 tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high 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).

Broccoli is low FODMAP in 1 cup serves according to Monash University. Just avoid larger serves as these can become high FODMAP.

Choose a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Powder or liquid stock. This product is low FODMAP, gluten free and vegan (despite it's name) and the packet will have the blue Monash Low FODMAP logo on it. This product can be brought online around the world and is available from some supermarkets.

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.

Love this recipe? Get your weekly meal plans.
LEARN MORE

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 Van Oord (APD)

Geraldine Van Oord 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 p... Read More