Starting a Low FODMAP diet can be challenging, particularly when you are cooking for a family who may not share your dietary requirements. Learning to modify your family's favourite recipes to make them Low FODMAP (and/or add high FODMAP ingredients later) is a simple way to avoid cooking multiple different meals each night. Below is an example of one of my favourite stir-fry recipes, which has been modified to make it Low FODMAP without loss of flavour or familiarity.
High FODMAP Beef Stir-fry (serves 4)
Ingredients:
- 400g lean beef stir-fry strips
- 1 tbs. olive oil
- 1 tablespoon garlic, minced*
- 2 tablespoons honey*
- 1 tablespoon reduced-salt soy sauce
- 1 tablespoon finely grated fresh ginger
- 440g packet Udon noodles*
- 200g snow peas*
- 150g cauliflower florets*
- 150g carrot, cut into sticks
- 2 tablespoons oyster sauce
- 3 shallots, thinly sliced*
- 1 tablespoon toasted sesame seeds, to serve
* Denotes high FODMAP ingredients
Low- FODMAP Beef Stir-fry (serves 4)
Ingredients:
- 400g lean beef stir-fry strips
- 1 tbs. garlic infused olive oil
- 2 tablespoons maple syrup
- 1 tablespoon reduced-salt soy sauce
- 1 tablespoon finely grated fresh ginger
- 200g packet dry rice noodles
- 200g carrot, cut into sticks
- 150g red capsicum, cut into strips
- 150g green beans, cut in half
- 2 tablespoons oyster sauce
- ½ bunch spring onion, green tops only, thinly sliced
- 1 tablespoon toasted sesame seeds or crushed peanuts, to serve
Method:
- Combine beef slices, maple syrup, soy sauce and ginger in a medium bowl and set aside.
- Meanwhile, cook rice noodles according to packet instructions.
- Add garlic infused olive oil to a wok or large, deep frying pan and set over high heat.
- Add beef to wok and stir-fry until browned all over; set aside.
- Add vegetables to wok; stir-fry for 5 minutes, or until tender. Add reserved beef, cooked noodles, oyster sauce and sliced spring onion green tops to wok and toss to combine.
- Divide stir-fry among serving plates and sprinkle with sesame seeds or peanuts to serve.
Recipe Ingredients
The Finished Product
- Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.
- Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve.
- See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms!