Process
Brown Meat (Optional)
1/2 Pound Ground Beef
Brown. Remove from pot and set aside.
Sautee
1/4 Cup Olive Oil
1/2 Cup Red Bell Pepper, diced
1/2 Cup Green Bell Pepper, diced
1/2 Medium Onion diced*
[Because Onion is a High FODMAP food, consider using alternative method below.]*
Sautee for 5 minutes.*
Add
4 Cloves Garlic, minced*
[Because Garlic is a High FODMAP food, consider using 4 Tbsp Garlic Oil.]*
If Onions are used, sauté until onions are translucent. If no Onions are used, sauté until garlic is aromatic, but do not let garlic brown. Peppers should be tender.
Add
28 Oz Tomato Sauce
1/4 Cup Basil (finely chopped)
1/4 Tsp Red Pepper Flakes
1/4 Tsp Black Pepper
1/4 Tsp Ground Asafetida
1/2 Tsp Thyme
1 Tsp Oregano
1/2 Tsp Parsley
1/2 Tbsp Honey*
[Because Honey is a High FODMAP food, consider using 3/4 Cup Brown Sugar.]*
1 Bay Leaf
If using the Low FODMAP Method, cut one medium Onion in half and place the halves in sauce.*
Simmer on low heat until the sauce cooks down and starts to darken.
Remove from heat. Allow to stand for several hours.
Remove*
If using the Low FODMAP Method, remove Onion parts from sauce for the last 30 minutes of cooking.*
Add
1/2 Carrot (grated)
Prepared Beef
Add in last 30 minutes of cooking.
Remove
Sprigs and leaves.
* FODMAP Substitutes
Grocery Check
Ground Beef (if used)
Red Bell Pepper
Green Bell Pepper
Onion (if used)
4 Cloves Garlic (if used)
28 Oz Tomato Sauce
Basil
Carrot
_______________________
Olive Oil
Red Pepper Flakes
Black Pepper
Ground Asafetida
Thyme
Oregano
Parsley
Honey (if used)
Bay Leaf
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