The Best Low-Fodmap Swedish Meatballs; Gluten-Free, Dairy-Free

rachelpaulsfood.com

Lemke’s

Dairy free and Low Fodmal

subheading: For meatballs:

1 pound uncooked ground beef (I like lean beef)

¼ cup gluten-free, low-FODMAP bread crumbs (make your own!)

subheading: Check to ensure your brand contains low-FODMAP ingredients:

1 tablespoon (2 g) fresh parsley, chopped

You can also use some extra as garnish

¼ teaspoon ground allspice

¼ teaspoon ground nutmeg

⅛ teaspoon pepper, plus to taste

½ teaspoon salt, plus to taste

1 large egg

2 tablespoons low-FODMAP milk (I like lactose-free whole milk, but for a dairy-free version use unsweetened almond milk or another low-FODMAP, dairy-free milk)

subheading: For sauce:

2 teaspoons garlic-infused olive oil; divided

2 teaspoons shallot or onion-infused olive oil; divided

Infused oils have the flavor but NOT the FODMAPs! You can enjoy these on a low-FODMAP diet

See my low-FODMAP Grocery Shopping Blog for tips on buying!

3 tablespoons butter (for dairy-free, substitute olive oil)

3 tablespoons low-FODMAP, gluten-free flour

I select a brand without added Xanthan Gum, a plain rice flour also works well

2 cups low-FODMAP beef broth or stock

My low-FODMAP Certified Happy Soup is perfect for this recipe!

¾ cup heavy cream

¼ cup of heavy whipping cream is low-FODMAP,

For a dairy-free option use canned coconut cream (see my low-FODMAP grocery blog for brands and technique for using this. It is NOT the same as ‘cream of coconut’ which is sweetened and also found in cans at the supermarket)

¼ cup is one low-FODMAP serving

1 tablespoon Worcestershire sauce (gluten-free if necessary)

2 tablespoon is one low-FODMAP serving

Even though this product often contains onion and garlic, the amounts are so small that you can still use this for your cooking!

You can also use soy sauce as a substitute

2 teaspoons Dijon mustard

Directions at rachelpaulsfood.com

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