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! 😋
Low FODMAP Nachos
Been following a low FODMAP diet and missing nachos? These simple swaps put them back on the menu. Please note this recipe serves 6. If you eat more than 1/6 of it, it won't be low FODMAP.
Ingredients
- For the mince
- For the guacamole
- To serve
Method
- 1
Chop the carrot and zucchini finely. You can do this in a food processor or Thermomix (TM). Keep them slightly chunky, smaller than a corn kernel, rather than chopping them to mush. (TM 4 seconds, speed 5, scrape out the bowl and rinse.)
- 2
Lightly spray a frypan with extra virgin olive oil. Cook the mince over high heat for 10 minutes, or until browned, stirring to break up the big pieces. (TM 10 minutes, 110ºC, reverse, speed 0.5.)
- 3
Add the Mexican spice powder, tinned tomatoes, chopped veggies, corn, parsley or coriander and black beans. Stir through the mince and simmer for 10 minutes. (TM 10 minutes, 100ºC, reverse, speed 1 to 2.)
- 4
While the mince is cooking, make the guacamole. Finely chop the pickled onion and place in a bowl. Halve the avocado, remove the seed and add the flesh to the bowl.
- 5
Squeeze the lemon or lime over the avocado and sprinkle with white pepper. Smash with the back of a fork to the consistency you prefer (I like mine slightly lumpy). Taste and add more pepper or juice if needed.
- 6
To assemble, place a handful of corn chips on each plate. Top with cheese and the mince mix, with a small serve of guacamole on the side.
- 7
Top with 1 to 2 tablespoons of low FODMAP salsa per person.
Nutrition (per serving)
Estimated from the FSANZ Australian Food Composition Database. Actual values will vary depending on the specific products used — not a substitute for individual dietary advice.
