March 4, 2024

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Pasta Sauce

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Brown Meat (Optional)

1/2 Pound Ground Beef

Brown. Remove from pot and set aside.


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.*


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.


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.


If using the Low FODMAP Method, remove Onion parts from sauce for the last 30 minutes of cooking.*


1/2 Carrot (grated)

Prepared Beef

Add in last 30 minutes of cooking.


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




Olive Oil

Red Pepper Flakes

Black Pepper

Ground Asafetida




Honey (if used)

Bay Leaf

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