Here is a lovely, simple recipe for a FODMAP diet plan Shepherds or Cottage Pie. You can eat both lamb and beef on the FODMAP diet but a good Shepherds Pie traditionally involves a base of onion and often mushrooms or celery - all of which are not FODMAP diet or IBS friendly. To make the mince base still taste rich and flavoursome I've added a little grated carrot and parsnip for sweetness and wheat-free soy sauce which acts as a natural, savoury flavour enhancer. It's perfectly ok to use butter when you make the mash as it is lactose free and FODMAP plan friendly, but if you prefer to avoid all dairy, it is also delicious made with olive oil.
500g lean lamb mince (or you can use beef for Cottage Pie)
2 grated carrots
1 grated parsnip
1 tablespoon garlic oil
1 tablespoon of tamari (wheat free soy sauce)
Half a glass of red wine
100ml water or FODMAP friendly stock
1kg potatoes, peeled and chopped into even sized chunks
1 tablespoon butter (see FODMAP food list or if you prefer to avoid all dairy use olive oil)
Extra butter or oil for top of pie
Heat the garlic oil in a large frying pan and add the mince. Brown lightly and then add the grated carrot, parsnip, wine, tamari, stock or water. Simmer and cook for 15 minutes or until the mince seems just cooked through.
Boil the potatoes and cook until soft. Drain well and mash with the butter or oil. If you need a little extra liquid to get a smooth mash (it will depend on the type of potato you use), add a little water.
Spoon the mince into an oven-proof dish and then top with the potato mash. Fork the top of the mash until it looks attractive and add dots of butter or a drizzle of oil.
Pop the whole dish in the oven at 180C/350F for 25-30 minutes or until the top is golden brown and the mince is bubbling at the edges.