Low FODMAP Shepherd's Pie
My family loves 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 super easy to make low FODMAP, 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.
Garlic infused oil is found in the oil section of your local supermarket.
Make sure you buy a leek that has long green tips, as you can’t use the white/light green leek bulb.
Monash University have tested worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic.
Make sure your wholegrain mustard does not include onion or garlic.
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. Often the labels of Worcestershire sauce don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
Make sure the wholegrain mustard is gluten free.
Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
If you can tolerate dairy you can top the dish with a low FODMAP cheese like Colby, Cheddar or Parmesan cheese. The safe serving size is 40g per person.
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.