Low FODMAP Slow Cooker Corned Beef
We admit it – we usually make corned beef once a year and that is around St. Patrick’s Day. And every time we do, we wonder why we do not make it more often, it is so delicious and satisfying. Now you really have no excuse not to! We have a classic Low FODMAP Corned Beef for you, but this is our Low FODMAP Slow Cooker Corned Beef; set it and forget it! Couldn’t be easier.
Ingredients:
- 5 medium carrots, trimmed, peeled, cut on the diagonal in pieces a couple of inches long
- ½ cup (36 g) chopped leeks, green parts only
- ½ cup (32 g) chopped scallions, egreen parts only
- ¼ cup (20 g) chopped leek bulb
- 3 cups (720 ml ) water
- 1, 11.2- ounce bottle or can of beer, use gluten-free if following a gluten-free diet
- ½ cup (107 g) firmly packed light brown sugar
- 1 teaspoon FreeFod Garlic Replacer
- 1, 4- pound (1.8 kg) low FODMAP corned beef
- 6 whole allspice
- 4 whole cloves
- 1 bay leaf
- ½ teaspoon black peppercorns
- ½ teaspoon coriander seeds
- ½ teaspoon mustard seeds
- 2- pounds (910 g) Yukon Gold potatoes, peeled and halved or quartered, depending on size
- 12- ounces (340 g) green cabbage, tough outer leaves removed, cut into 2-inch to 3-inch (5 cm to 7.5 cm) wedges
Preparation:
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Place pieces of 1 carrot, and all the leek and scallion greens and leek bulb in bottom of 6-quart (5.7 L) slow cooker. Add the water and beer, then stir in the brown sugar and 1 teaspoon FreeFod Garlic Replacer until dissolved. Place meat in slow cooker, then scatter all the spices about, on top of the meat and down in the liquid.
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Cover and set slow cooker to Low temperature for 8 hours.
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After 6 hours, uncover and add the remaining carrots, the potatoes and cabbage. Nestle everything down in the liquid, around the meat, as best you can. Cover and cook for remaining time or until meat is tender and vegetables are cooked.
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We served ours with a mixture of lactose-free sour cream, grainy mustard and horseradish. Just whisk them together to taste and go with a serving size of about 2 tablespoons.
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Any unused portions of the corned beef and vegetables can be refrigerated for up to 4 days in an airtight container. Reheat on the stovetop, oven or microwave.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of 1/4 cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
• Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g. The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking. Monash also states that 2 Australian tablespoons, or 14 g, of leek bulb are low FODMAP.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Scallions: Monash University lab testing found no FODMAPs detected in scallion greens; they suggest a 75 g serving size. FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving of 161 g. They have also tested the bulb and it is low FODMAP in 19 g portions, which is about 2 tablespoons finely chopped.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.