If you’re staying in this Valentine’s Day you may be wondering what you’re going to make for your sweetie! The good news is there are plenty of low-FODMAP options to enjoy which will also make the cut for anyone not following the diet.
While checking out my friends and colleagues Dr. Barbara Bolen and Kathleen Bradley over at www.everythinglowfodmap.com I looked through a couple recipes and found some that I thought you might enjoy making and eating this Valentine’s Day. Anyone for Bolognese Sauce and gluten-free pasta? Mmm, yes please! You can also check out the recipe I shared with them for my Lobster Mac N’ Cheese.
On a side note, I have some very exciting news to share that will help make your low-FODMAP lives a bit easier! Make sure you sign up for my newsletter to receive the news within the next two weeks!
This bolognese sauce recipe is easy to make and will pair well with Lambrusco (sparkling wine), which is after all the wine of the Bolognese region. Try these suggestions for Lambrusco here. Other beautiful reds that pair nicely are Barolos and Barbarescos.
Before you dive into the recipe I promised other recipes from Barbara and Kathleen’s website, so here they are!
Try this Arugula Salad with Melon and Basic Salad Dressing before the bolognese and for dessert, love up on these Ice Cream Sandwiches!
Bolognese Sauce
Serves 8
Serve this rich, indulgent sauce over your favorite gluten-free pasta or cooked spaghetti squash. It’s perfect for a warming weekday meal or an elegant dinner party.
2 tablespoons extra-virgin olive oil
2 tablespoons butter
1 medium yellow onion, peeled and quartered
2 garlic cloves, peeled, slightly smashed *please read notes below!
1 1/2 cups finely diced carrots
1 pound ground meatball mix (beef, pork, and veal)
1/2 cup dry white wine
1 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (14.5-ounce) can fire-roasted diced tomatoes
1 tablespoon LFM Tomato Paste
1 one-inch x three-inch Parmesan cheese rind
1/2 cup LFM Whipped Cream
*Onions and garlic are soluble in water but not in oil. You can saute onions and or garlic in a dish for a few moments in the oil as long as you remove and discard the pieces, leaving only the oil and/or butter!
Heat oil and butter over medium-low heat in a large stockpot. Add the onion and garlic and sauté, stirring constantly, until garlic is softened and brown at edges. Remove and discard onion and garlic, leaving oil and butter. Add carrots to oil and sauté over medium-low heat for 15 minutes, stirring occasionally. Add meat and cook, stirring often to break up into bits, for about 10–15 minutes or until meat is fully browned. Add wine and simmer uncovered 10 minutes.Add salt, pepper, nutmeg, tomatoes, Tomato Paste, and rind, and simmer uncovered 11/2–2 hours more, stirring occasionally. Remove rind, fold in Whipped Cream, and serve.
Source: The Everything® Guide to the Low-FODMAP Diet
I hope you have a happy Valentine’s Day and be sure to check back for more recipes!
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Be good to yourself and your gut!
Colleen Francioli
Did you know many people with digestive disorders and diseases are deficient in vitamin D3? Buy liquid D3 drops now. Consult with your physician to see how much you need.
Onions and garlic!? This is not a low fodmap bolognaise sauce – very disappointed.
Hi there – yes it is low-FODMAP when you remove onions and garlic from the dish. There are several FODMAP sources specifying this which I would be happy to share with you. Dr. Barbara Bolen is the About.com IBS expert.
looks so yummy! I make a bolognese sauce often too, as I really miss having it in restaurants. it’s usually chock full of onions…eek! I can’t wait to try your version 🙂
Very Disappointed I was expecting a completely low fodmap recipe from a low fodmap blog not one I had to alter like I do with every other recipe. This is a cop out for a blog that calls itself Low Fodmap!
OK so I use garlic enfused olive oil, and onion enfused olive oil….I prefer shallots for that and have had no issues and I am very sensitive. PC should read the blog, and if it’s too much work to take the garlic and onion out…then suffer with bland food. That’s all I can say. Thanks for sharing, keep up the good work.
Infused oils are totally easier to use yes and you can also make your own at home very easily. Good luck with the diet!
Hi there, I hope you saw my reply! Do know that you can use onions or garlic in a recipe as long as you remove them from the dish. Cook them in oil or butter first, then remove before adding the other ingredients. Onions are garlic are soluble in water but not soluble in oil. Hope this clears things up! And I do make it my mission to be helpful and accurate and not a cop out 🙂 Good luck with your recipes!
I would like to contribute to this, the bolognese sauce, I am very new to the low fodmap diet, I am doing this for my husband who has IBS. I make homemade sauce and pasta every Sunday for my family who comes over once a week for dinner and didn’t have a problem.
I haven’t tried the above recipe but its very similar, I use Maverick ranch bacon, it has no antibiotics, no growth hormones or fed animal by-products, I find this give the sauce lots of flavor and we didn’t miss the onions or garlic, I use olive oil but not infused with onions or garlic and the sauce was great. The bacon does have sugar, but its brown sugar which is acceptable on this diet. I also make Quinoa pasta and gluten free pasta.
I am having a problem with gluten free bread. I’ve made it from scratch twice and its like a ton of bricks. Any suggestion!
Thanks
Hi Susan, why don’t you share your GF bread recipe with me and I can take a look at it? Email me?
Hi Colleen
Also on the Bolognese sauce I forgot to mention that I also use about 1 and 1/2 tsp of funnel seeds, which give the flavor of sausage for me.