Modified Recipe: Homemade Hamburger Helper (Low-Fructose & Gluten-Free)
Check out the original recipe from Salt & Lavender. If you can tolerate fructose and gluten, make it as-is. It looks delicious!
Servings: 4
Prep Time Cook Time Total Time
5 minutes 25 minutes 30 minutes
If you need low-fructose and gluten-free modifications, try these adjustments:
Use gluten-free elbow pasta (favorite brands here)
Use 1/2 cup extra pasta, but don’t increase the broth. Gluten-free pasta cooks more quickly (check the box for timing), so it won’t have as much time to soak up the broth. I forgot to adjust the time and overcooked mine the first time!
Use 2 tablespoons of garlic-infused olive oil to cook the ground beef. Omit the onion and the garlic powder.
Season the meat with:
1 teaspoon ancho chili powder (see notes)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon basil
Ensure you are using a broth that doesn’t contain garlic or onion (favorite brands here)
Suggestion: Sprinkle in some spinach powder as it’s cooking (see notes).
Notes:
Tomato Paste: According to the Monash University FODMAP app, 2 tablespoons of tomato paste is low-FODMAP. The entire recipe uses 2 tablespoons, so single servings should be well tolerated.
Chili Powder: Traditional chili powder blends often include garlic and onion powder, so I use the 100% ancho chili powder from Simply Organic.
Spinach: I’m always looking for ways to sneak low-fructose vegetables into meals. I dehydrated several cups of spinach by laying it out on a cookie sheet in the oven at 170° for about 3 hours. Then, I ground it into a powder in my blender. 1 tablespoon of spinach powder is equivalent to a 1/2 cup of fresh spinach and contains nearly all of the original nutrients! You can also buy spinach powder. Or, finely chop some fresh spinach and add that.
