Low FODMAP slow cooker recipes are a godsend in my eyes because they enable me to throw ingredients into the slow cooker in the morning and return after a long day at work to a beautifully rich hot meal. It’s just effortless cooking for the family.
As much as I love summertime, there’s always something rather special about autumn. The nights begin to draw in, cosy lamps are lit earlier and earlier, and a sense of ‘cosying in’ for the winter begins to permeate our homes.
For me, one of the major signs that autumn has truly arrived in our house is how frequently I make low FODMAP slow cooker recipes for dinner.
One of the reasons I love my slow cooker so much is that it’s so easy to make delicious low FODMAP slow cooker recipes from low FODMAP (or even FODMAP-free) ingredients.
I see it as a three step process:
You choose your base ingredient, such as chicken, casserole beef, lamb, beans or pulses.
You can then decide what kind of sauce you’d like. Perhaps a rich gravy? Or a tomato ragu? Or even a creamy coconut curry?
And then pick your herbs, spices or seasonings. (I.e. dried thyme or a bouquet garni for a meaty casserole. Some dried oregano or basil for an Italian tomato sauce. Or minced fresh ginger and lemongrass for a Thai-inspired curry.)
The beauty of low FODMAP slow cooker recipes is that the slow cooking process of having the ingredients steadily putter away throughout the day means the flavours all marry together to produce a rich, hearty plate of deliciousness by the end of the day.
So, on that note, I’d like to share with you some of my favourite low FODMAP ingredients that you can use in your low FODMAP slow cooker recipes.
Low FODMAP slow cooker recipes tend to be focussed around a base protein, so some great low FODMAP choices to consider are:
Chicken legs or thighs. (They have a bit more fat on them than chicken breasts, so they don’t dry out during the long slow cooking process.)
Diced or minced beef, lamb or goat.
Diced, minced or jointed pork.
Meat products, such as sausages, are also a firm favourite with kids and teenagers.
In terms of vegetarian and vegan options, meat-free products, such as Quorn pieces and mince, can also be very tasty in low FODMAP slow cooker recipes.
Another great choice for vegetarian and vegan low FODMAP slow cooker recipes is jackfruit. It makes a delicious barbecue pulled pork-style meal! (150g of tinned and drained jackfruit in brine is a low FODMAP serving.)
And we can’t forget the humble bean and lentil too! Although they are high in fructans and GOS, they can be used in low FODMAP slow cooker recipes in low FODMAP portions and the dish can be further bulked out by using low FODMAP vegetables, such as diced carrots, parsnips and potatoes. Beans and lentils make a lovely hearty base for low FODMAP slow cooker recipes and are safe to eat when served in low FODMAP portions. (Some options of tinned and then well-rinsed beans per serving include: 38g adzuki beans; 40g black beans; 35g butter beans; 42g chickpeas; 46g lentils.)
There are loads of great, tasty vegetables you can use in your low FODMAP slow cooker recipes! I’ve listed some suggestions for you below. (The serving size is the maximum low FODMAP serving for one person. Although your recipe may not call for as much per person as that.)
Tinned bamboo shoots (handy for curries!).
Bean sprouts and water chestnuts (delicious added at the last minute to Asian-style low FODMAP slow cooker recipes.)
75g fresh green beans.
Red bell peppers.
75g bok choy leaves or choy sum (great in Chinese/Japanese curries).
75g common white cabbage.
Collard greens (aka spring greens in Britain).
Tinned baby corn.
75g tinned sweetcorn.
Gherkins and cornichons might seem like an odd addition to low FODMAP slow cooker recipes, but they’re absolutely delicious when thinly sliced and added to rich dishes like beef casseroles!
90g frozen edamame beans (good in Asian curries).
75g aubergine/eggplant (brilliant in goulash and tagines!)
Up to 54g green leek leaves.
Green and black olives (great in Italian-style tomato sauces).
Green spring onion tops and chopped chives are excellent onion substitutes in low FODMAP slow cooker recipes.
75g sweet potato.
75g Japanese pumpkin (aka kabocha squash).
Diced common tomatoes.
Low FODMAP slow cooker recipe sauce options include:
92g per portion of tinned chopped tomatoes.
Gluten-free gravy granules made up into a rich sauce.
Low FODMAP stock pots thickened with a little cornflour.
Lactose-free or dairy-free cheese sauces.
As you can see from this list, there are so many safe options to help you cook your own low FODMAP slow cooker recipes!
However, not everyone feels confident about throwing ingredients into their slow cooker to make things themselves, so in my next blog post I’m going to share some of the best low FODMAP slow cooker recipes I’ve found online.
I’d love to hear what your thoughts are on slow cookers and if you’ve got a brilliant low FODMAP slow cooker recipe you’d be willing to share with me then please get in touch. I love trying new recipes!