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Easy Shepherd’s Pie (vegan friendly)

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IBS Friendly Chili With a Twist!

You may look at this and think “there’s no way I could eat this with my IBS” – and you may be right! But I created this with you in mind knowing that for some, beans may not be your friend. But the way you prepare them makes a huge difference (and if you can’t tolerate onions or peppers, you can easily leave them out) – I also used raw cheese which is easier to digest.

Do I need spices?

This is completely up to you. Since I used a particular pizza sauce, my husband and I find that it adds enough flavor to the chili, that’s why I skip adding any extra seasonings. But if you find you want to add more spices, go ahead!

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Tips for Eating Beans with IBS

Start tiny:

Eat very small portions (like 1 to 2 tablespoons) to let your gut get used to the fiber and complex sugars slowly.

Soak your beans (see below)

Soaking yoru beans is often easier on the stomach because soaking reduces gas by dissolving complex, indigestible sugars called oligosaccharides out of the bean and into the water.

* Oligosaccharides are water-soluble carbohydrates. When dry beans sit in water for 8 to 12 hours, 75% to 90% of these hard-to-digest sugars leak out into the soaking liquid.

* Without soaking, these complex sugars reach your large intestine intact. Gut bacteria ferment them and produce gas. Removing the sugars beforehand prevents this fermentation.

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How to Soak and Cook Beans for IBS

Soak long:

Put dried beans in a large bowl and cover them with plenty of water. Let them soak for 12 to 24 hours. Change the water once or twice during this time to pull out more of the hard-to-digest sugars called GOS (oligosaccharides).

* Adding a pinch of baking soda to the soaking or cooking water helps break down gas-causing compounds further and softens the beans.

Drain and rinse:

Dump out all the soaking water. The gas-causing compounds dissolve into this water, so you must throw it away. Rinse the beans thoroughly with fresh water.

Cook completely:

Put the rinsed beans into a pot with fresh, clean water. Boil and simmer them until they are very soft and easily mashed. Do not use the leftover soak water for cooking.

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Can I cook with olive oil?

Yes, you can cook with olive oil for most everyday stovetop tasks like sautéing, roasting, and even light pan frying. Olive oil has a smoke point between 350°F and 410°F (175°C to 210°C). It works well for medium-heat cooking, roasting vegetables, and pan-searing because its natural antioxidants protect it from breaking down quickly.
www.ucfoodquality.ucdavis.edu/olive-oil/olive-oil-myths-and-facts

I only use Kasandrinos organic EVOO because it’s fresh, hand picked, pressed, and bottled all in the same day to reduce oxidation, giving you the freshest olive oil you can find (and taste!) with higher health benefits than most other olive oils on grocery store shelves today.

Get 25% off

code: LS25

CLICK HERE

Recipe

Ingredients:

– 1/2 of a large onion, finely chopped (if you can’t tolerate onions, feel free to leave out)

– Kasandrinos organic EVOO (25% off code: LS25)

– 1 lb of ground beef, chicken, or turkey – CLICK HERE to get 20% off USA organic & grass-fed beef

– 1 (12.5 oz.) jar of a clean pizza sauce

– 12 oz of canned or cooked black beans (see above how to cook them)

– 12 oz of canned or cooked butter beans or white navy beans (see above how to cook them)

– 6 pepperoncini, chopped (I used this brand – they don’t use any citric acid or additives – feel free to omit if you cannot tolerate them)

– 2 to 3 Tbsp of maple syrup (optional, but adds a bit of something “extra”)

– Freshly grated raw cheese (for topping)

Method:

1. Drizzle as much olive oil as desired into a large pot (I used my Our Pace Pot – discount code: DIGEST) and heat on high for 1 minutes. Then add your chopped onions and reduce the heat to medium. Stir onions with a wooden spoon occasionally until they begin to soften and become translucent.

2. Add to ground meat and break it up in the pot with the spoon into small crumbles and continue string with the onions.

3. Add sauce, beans, peppers, and maple syrup (if using) and stir well. Reduce heat to low / medium and allow it to simmer for 10-15 minutes.

4. When ready to serve, add freshly grated cheese (I used Raw Farm) on top of each serving bowl and pop each bowl in your toaster oven (I used Our Place Wonder Oven – discount code: DIGEST) until the cheese has melted and it begins to bubble. Carefully remove each bowl with a pot holder (the bowl will be hot) and enjoy!

High Protein, Mains, Paleo, Recipes, Soups
beef, chili, cozy meals, dinner, fall dinner, ground meat, slow cooker, winter food

Healthy Recipes Designed For Digestive Health

IBS Friendly Chili With a Twist!

IBS Friendly Chili With a Twist!

Get 25% off

code: LS25

Recipe

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