Low FODMAP Tacos Tacos are a handy option for families whose members have various food intolerances as each person can create something suitable for their needs, yet the whole family doesn’t have to miss out. We make them nearly every week as it’s such a quick and easy dinner option, which seems to keep everyone happy!
I use the corn tortillas from this brand which are my absolute favourite. You can also use the El Paso brand sold at the supermarket in either the hard or soft variety (technically a burrito). You can even use a regular or gluten-free wrap for those extra hungry tummies!
I then make guacamole. Everyone’s tolerances for this will vary. According to the Monash FODMAP app, 30g (or 1/8 avocado can be consumed safely). I find most people can get away with 1/4 avocado, so it sharing one between 4 people, you should be fine. I use lemon juice, tabasco sauce, chopped tomatoes, jalapenos and finish it with a bit of salt and pepper. For the full recipe scroll down.
I then grate some cheese into a small bowl. Harder cheeses will be lower in lactose, so a cheddar cheese should be tolerated by most individuals with fructose malabsorption.
Next, I cut up some mixed lettuce or spinach leaves and pop them in a third bowl
I pour some sour cream into a 4th bowl. You can buy lactose-free sour cream from Woolworths, and many of the other major supermarket chains.
This week I did an extra bowl of steamed corn, which was nice, but this is totally optional (we just had bucketloads of corn in our fridge)
I then cook some beef mince. For a vegan alternative use a tin of mixed beans (only if tolerated) and/or a tin of jackfruit. I tried this recently and it was delicious! Please note, Monash is yet to test jackfruit (the app lists the dried variety only), however, according to FodMarket.co.uk 150g of jackfruit is FODMAP friendly. You’ll need to shred the jackfruit or break up the mince. Once cooked I add the following spices (you can change the quantities depending on your own personal taste):
- 1 tsp smoked paprika (it’s very important that you get the smoked variety as this is what gives your tacos their distinctive flavour!)
- 1/2 tsp coriander powder
- 1/2 tsp cumin
- 1/4 – 1tsp chilli powder (adjust this according to taste)
- 1/4 tsp cayenne powder (optional)
After that has been cooking I add about 100ml water and let it cook for a couple more minutes. I then get a small cup and put one heaped tablespoon of cornflour and just enough cold water to dissolve it fully, and I add this mixture into the frypan. If necessary I add more water, depending on how thick it becomes. If you’ve got a bit of tomato paste (or tomato sauce) on hand then add a tablespoon of that to the frypan as well (it’s not necessary though). If you taste it and it’s wayyyy too spicy, then add some lemon juice to tone the flavour down
For a print out of this recipe click on the image below! Let me know how you find it.