Gluten free, Low FODMAP

When I struggled with digestive troubles (IBS after an infection), I was unable to eat gluten and FODMAPs (fruit and vegetables high in sugars like fructose, mannitol, polyols etc.) which meant a lot of meals were difficult for me to enjoy.  All curry recipes have FODMAPs like onions and garlic.

It was a chat with another school mum who made all her own curries that enabled me to create a low FODMAP, gluten free curry.  This Beef ‘Malay style’ is one of them and my family loves it.  It is quick and easy to put into the slow cooker at the start of the day and ready for your evening meal.


500gm diced beef

2 tsp chilli

1 tsp tumeric

1 Tbsp coconut flour

¼ tsp sea salt

¼ tsp cayenne ground pepper

1 Tbsp olive oil

6 cloves

1 bay leaf

1 tsp parsley

1 star anise

½ C coconut cream

2 Tbsp tomato puree (fresh or canned)

2 small potatoes (sliced)

¾ C beef stock (homemade or gluten free purchased)

1 Tbsp arrowroot



1. Season the beef with the first five dry ingredients and fry it for two minutes in olive oil.

2. Transfer it to a slow cooker and add cloves, bay leaf, parsley, and star anise.  Add coconut cream, tomato, potatoes, and beef stock.

3. Leave to cook for 6 hours on medium.  Then thicken with arrowroot (1 Tbsp mixed in 1Tbsp of cold water) and leave to cook for a further 30 minutes. 

4. Serve with wholegrain or wild rice.  Garnish with some fresh parsley (optional).