Tuesday, 3 March 2015

A curry recipe to add some spice to your low FODMAP diet

Recipe by Trish Veitch


Sri Lankan beef curry

(serves 4-6)


Ingredients:
·         1-2 tbs of canola oil
·         800g lean beef (stewing cuts cut into 1 inch cubes)
·         2 tsp (10g) salt
·         1 tsp (5g) cracked black pepper
·         2 heaped tbs (45g) Sri Lankan curry powder (see recipe below)
·         1 heaped tsp (7g) turmeric powder
·         1½ tbs (30g) grated ginger
·         2 red large chillies
·         7 stalks curry leaves
·         6 x 5cm lengths pandan (rampe)
·         4 stalks lemongrass
·         2 tbs vinegar
·         750 mL coconut milk


Method:
1.       Heat oil in a large saucepan or pot over medium heat.
2.       Add curry powder and move around constantly with a wooden spoon for approximately 1 minute, to prevent burning and until fragrance is released.
3.       Add in the beef cubes and gently mix to coat with curry powder.  Once coated add in remaining spices, chilies, herbs and vinegar and gently mix through.
4.       Add in coconut milk and increase heat to high and bring to the oil. 
5.       Reduce heat to low, cover tightly with a lid and simmer for one to two hours on low heat, or until beef is very tender.
6.       Check occasionally, and add water if needed.
7.       Serve with steamed basmati rice and sprinkle with fresh coriander

Hints:
Spices, curry leaves and pandan can be found in Asian green grocers and markets.  Some ingredients may also be found in the Asian aisle of your local supermarket.
For a milder curry, remove and discard chilly seeds 


Sri Lankan roasted curry powder

Makes approx. 500 grams

Ingredients:
·         250g coriander seeds
·         160g cumin seeds
·         50g fennel seeds
·         20g black peppercorns
·         4 cloves
·         8 green cardamom pods
·         1 stick (10g) Sri Lankan cinnamon
·         2 tsp (10g) black/brown mustard seeds
·         4 stalks (10g) fresh or dried curry leaves
·         1 stalk (40g) pandan (rampe)

Method:
1.       Toast spices (excluding pandan) in a work or pan for 1-2 minutes on low-medium heat, until light brown and fragrances are released, mixing spices regularly to prevent burning. Or roast spices in an oven tray on low heat (160 degrees) checking regularly and mixing spices around to prevent from burning.
2.       Set aside toasted/roasted spices to cool.  This will help to grind ingredients easier. 
3.       While spices are cooling, cut pandan (rampe) into 2cm lengths.
4.       Place cooled spices into a food processor and grind to a fine powder.  Alternatively use a mortar and pestle, and mix thoroughly.
5.       Mix pandan with finely ground spices and place into an air tight container.
6.       Store in a dark, cool place.
Note: it is best to store curry powder in the freezer. 

Hints:

Spices and pandan can be found in Asian green grocers and markets.  Some ingredients may also be found in the Asian aisle of your local supermarket. 


3 comments:

  1. Recipe sounds good but fennel seeds are very problematic for me as is coconut milk or cream in large quantities. I would be cautious about this recipe and use lemongrass instead of fennel which I find innocuous.

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    Replies
    1. Thanks for your suggestion. A food does consist of many nutritional components, which FODMAPs are a large part of. In the case of FODMAPs, all ingredients used in this recipe have been tested to be low FODMAP. However, other dietary triggers e.g. fat content or spiciness of a meal, can still have an impact on gut symptoms. This is where a dietitian would be able to help identify these other triggers.

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  2. The April Blog shows coconut milk (250g) to be high FODMAP. There's 750ml here which would be about the same as 750g, about 175g each presuming the recipe is for 4. I would halve the amount; a 100g serving is supposed to be OK.

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