Tasty Low FODMAP Cottage Pie
  • 2 tablespoons onion infused oil
  • 2 tablespoons garlic infused oil
  • 1 medium carrot peeled and chopped
  • 2 cups (200 g) broccoli, chopped
  • 1 cup kale leaves, chopped (frozen kale is also fine)
  • 1 celery stalk, chopped (this small quantity of celery per serving is low FODMAP)
  • ½ teaspoon dried thyme
  • 1 kg lean minced beef
  • 4 tablespoons low FODMAP gravy powder (see notes)
  • 1 cup (250 ml) beef or vegetable stock
  • 1 can (400 g or 14 oz) chopped tomatoes
  • salt and pepper to taste
For the mashed potato
  • 1 tablespoon salt
  • 1 kg, 2.2 lbs (about 12 medium size) potatoes, peeled and quartered in even size (check the notes below how to choose the best potatoes for mashing)
  • 8 tablespoons (100 g or ½ cup) butter, softened but not melted (or non-dairy alternative)
  • 1 cup/250 ml lactose free milk, warm to hot (or other low FODMAP non-dairy alternatives like rice milk, almond milk etc.)
  • 2 cups (200 g) cheddar cheese, grated
  1. Heat the garlic infused oil in a large non-sticky pan
  2. Stir fry the chopped carrot, broccoli, kale and celery stalk for a few minutes until softened
  3. Set the vegetables aside in a bowl
  4. In the same non-sticky pan, heat the onion infused oil
  5. Add minced beef and stir with a wooden spoon to break up any lumps
  6. Cook until the meat is browned
  7. Stir the cooked vegetables back in the pan with the cooked meat
  8. Add gravy powder* and stir well
  9. Add stock** and stir well
  10. Add canned chopped tomato, stir well and simmer on low-medium heat for about 30 minutes or until thickened, stirring regularly (if still too liquid just increase the heat)
  11. Taste for seasoning
  12. While the meat is cooking, start the mashed potatoes.
  13. In a large saucepan, cover the potatoes with cold water, add salt in the water and bring to the boil
  14. Turn the heat down and simmer until tender (after approximately 12 minutes insert a knife in one of the potatoes to see if it's cooked all the way through).
  15. Drain well and mash immediately using a masher
  16. Incorporate the butter, using a spoon and stir vigorously
  17. Slowly add the hot milk until the right consistency is reached
  18. Season with salt and pepper to taste and set the mash aside for a minute
  19. Spoon meat into a large casserole dish
  20. Sprinkle the cheese on the meat
  21. Use a piping bag or a spoon to cover the meat evenly with mashed potatoes
  22. Preheat oven to 200 C fan-forced (390 F) and cook for around 30 mins, or until the mashed potato topping is of a lovely golden-brown colour
  23. Serve with your favourite low FODMAP salad
Recipe by The Low Fodmap Diet at https://www.strandsofmylife.com/tasty-low-fodmap-cottage-pie/