The Fussy Fodmapper Blog

My name is Jennifer and I’m a primary school teacher, part-time Masters student and home cook living in Melbourne, Australia. I suffer from IBS and follow a low fodmap diet for the management of my symptoms. I started my blog ‘Fussy Fodmapper’ to help others following the low fodmap diet fall in love with food again. I want to provide first-hand, real life, home-cook advice to help make the low fodmap journey easier. Ultimately I want to provide the practical tips that I dearly needed when I started the low fodmap diet.  I hope you enjoy my recipe for Low Fodmap Pork and Sage Meatballs!

 

My Low Fodmap Pork and Sage Meatballs

With the colder weather approaching I thought I would share one of my low fodmap ‘winter warmer’ recipes with you. Meatballs and pasta are a great midweek option because they are fairly quick and easy to make, especially when you use a pre-prepared low fodmap pasta sauce.  Luckily we have a few certified low fodmap pasta sauces available in major supermarkets in Australia, such as the Fodmapped For You range and Leggo’s chunky tomato and herb. If buying another pasta sauce that hasn’t been certified as low fodmap, make sure you check the labels for common high fodmap ingredients such as garlic and onion.

Serves four

Ingredients

  • 1 slice of low fodmap bread
  • ¼ cup of the green part of spring onions, finely chopped
  • ¼ cup sage leaves, roughly chopped
  • ¼ cup baby spinach, roughly chopped
  • 1 large carrot, grated
  • 1 egg
  • 500g pork mince
  • Pinch of salt
  • 3-4 grinds of black pepper
  • 1 tablespoon of garlic infused olive oil
  • 1 tablespoon of olive oil
  • Low fodmap pasta sauce to serve four people

To serve

  • Low fodmap pasta for four people
  • Grated cheese or nutritional yeast for dairy free
  • Fresh basil leaves

 

Method

  1. Toast the low fodmap bread then leave in the toaster to cool and dry out. Place in a food processor and blitz until bread crumbs are formed.
  2. Combine the breadcrumbs, chopped spring onion greens, sage leaves, baby spinach, grated carrot, egg, pork mince, salt, pepper and garlic-infused olive oil in a small bowl. Mix by hand until all of the ingredients are combined.
  3. Roll into twenty golf ball sized meatballs.
  4. Place a large fry pan (preferably one that is deep dish with a lid) over medium-high heat. Add the olive oil and meatballs to the fry pan and brown for 2-3 minutes on each side. Add the pasta sauce and cover. Let simmer for five to ten minutes or until the meatballs are cooked through.
  5. Serve with low fodmap pasta, grated cheese (or nutritional yeast) and some fresh basil. Enjoy!

 

 

To find out more about the Fussy Fodmapper click here

To visit the the Fussy Fodmapper Facebook page click here

To read the previous blogs from the Fussy Fodmapper, click here