If you are new to the low FODMAP diet, you may have been struggling with adjusting the foods you are eating to be low in FODMAPs. I have created this recipe based on my regular recipe to be low in FODMAPs for those in the elimination and reintroduction phase of the diet. The main thing to remember with this recipe is that I have created it to serve 6 and that you will need to adjust the serving size for 1 to get the proportions right to keep it low in FODMAPs. If you have a larger serve you will be eating a medium to high FODMAP meal.
I still recommend cooking a large batch as it gives you the option for multiple meals if you are cooking for one. Consider adding them to potatoes for loaded potatoes, or adding the mince mix to rice for chilli con carne. You could also use the mix in gluten free wraps to make soft tacos. Or have a serve on spelt sourdough toast.
I also want to remind you that the low FODMAP diet is not meant to be a long term diet. If you have been on it for longer than 6 to 10 weeks it is time to move on to the re-introduction phase. Go to your dietitian for help in this phase. Once you get through the re-introduction you will be on track to knowing which foods trigger your IBS symptoms. If you are not getting relief from your symptoms on this diet, you may have a number of other potential causes for the symptoms and a visit to your Doctor or dietitian should be your next step.
For those interested in starting a low FODMAP diet, I have trained on the use of a low FODMAP diet for IBS by Monash University, and would gladly assist you in determining if the diet is for you and guiding you through it.
Meanwhile, enjoy this recipe! 😋