Low FODMAP Low Histamine Red Pepper Meat Sauce
I have a lot of dietary restrictions, so I follow a low histamine diet and a low FODMAP diet. This recipe is inspired by Claire at through the fibro fog. You won’t need many ingredients, but the peppers add a great flavour when caramelized in the pan. This recipe uses the pan, but you can follow Claire’s recipe and roast your peppers. The sauce is vegan and green peppers shouldn’t be substituted as they are higher in FODMAPs and they will alter the taste (if you do use green bell peppers, let me know how it goes). You’ll notice that there is no garlic and onion in this to keep it FODMAP friendly.
Feel free to substitute as you see fit for your individual taste/tolerance.
Ingredients to prepare the sauce:
Sweet peppers otherwise known as bell peppers
Ground meat of choice
Basil
Oregano
Chinese five spice
Coconut milk
Sea salt
Extra virgin olive oil
Ingredients to prepare the ground meat:
Ground meat of choice
Basil
Oregano
Chinese five spice
Thyme
Rosemary
Sage
Sea salt
Apple cider vinegar
Extra virgin olive oil
Sauce Recipe:
12 peppers (6 peppers per package of ground meat)
3 tablespoons of basil
2 teaspoons of Chinese five spice
3 tablespoons of oregano
2 cups of coconut milk
Salt to taste (I use a fair amount because extra salt makes me feel better)
1 tablespoons of olive oil
Ground meat recipe:
2 packages of ground meat
3 tablespoons of basil
3 tablespoons of oregano
1 teaspoon of rosemary
2 teaspoons of sage
1 teaspoon of thyme
2 teaspoons of Chinese five spice
3 teaspoons of apple cider vinegar*
Sea salt to taste (4 teaspoons)
1 tablespoon of extra virgin olive oil
*vinegar is used to get rid of that scent that you get when you have ground turkey by itself in a pan. I find that I need to cut that scent otherwise it reminds me of eggs. Therefore, this isn’t necessary to use if you don’t want to.
Directions for the sauce:
Cut your peppers into strips (large or small won’t matter since we are blending at the end)
Heat up 1 tablespoon of olive oil in a large skillet.
When the oil is hot put the peppers into the pan and add in the basil, Chinese five spice, oregano, and salt.
Stir the peppers to mix the spices evenly.
Cover the pan to let the peppers sweat.
Check to make sure that the peppers are not sticking to the pan. If they are, add some coconut milk and some water (just enough to keep the peppers from sticking).
After 5 minutes covered, add in the 2 cups of coconut milk and recover the pan stirring occasionally to make sure the peppers aren’t burning.
Keep the pan covered for 10 minutes then remove the cover to make sure the peppers are softening and to evaporate some of the liquid. They are cooked when they are soft and easy to break apart. Make sure to let the peppers caramelize in the pan by letting the liquid evaporate. The peppers should be sticky at this point.
Remove the peppers from the pan when they are at your desired level of doneness. Make sure to taste the peppers and see if they need any additional spices.
Put the peppers into a blender and blend until smooth. Taste your sauce and add it to pasta without meat to keep it vegan or add it to meat like I’m doing below. I think this would make a good pizza sauce too!
Directions for the ground meat:
Heat the oil and add the meat to the pan when the oil is hot.
Stir the meat and add in all the herbs, spices, and salt that you desire and cook until the meat is all browned (20-30 minutes).
Once the meat is done, add the sauce to the pan and let it simmer for 15 minutes. Make sure to stir occasionally.
I like to eat the meat sauce with gluten free pasta or gluten free and grain free Jovial Cassava Flour pasta. You can easily add this to a shepherd’s pie or use on pizza. In Ontario, I find my Jovial at Natura Market that ships from Mississauga. I always get my packages in about 2 days and the selection is great for my dietary restrictions (not sponsored, I’m just happy to have a place like this).
I also used the meat sauce in a rustic shepherd’s pie and it was phenomenal!
Enjoy!
