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Low FODMAP and Gluten Free Recipe - Maple-roasted chili pork with pumpkin mash IBS Sano - Low FODMAP Recipes - Logo Background Recipes


For the pumpkin mash

500 g pumpkin

1/4 cup lactose/dairy free cream (up to)

black pepper, to taste

salt, to taste

For the pork

1 x 100g/3½oz piece pork fillet

salt and freshly ground black pepper

2 tsp olive oil

1 tbsp garlic infused oil

1 tbsp gluten free soy sauce

1 tbsp maple syrup

pinch chili powder

small handful fresh chives, chopped, to garnish


Remove the seeds and skin from pumpkin and cut into smaller pieces. Boil steam or microwave the pumpkin until until tender.

Drain pumpkin and mash the pumpkin until smooth, add lactose free cream, pepper and salt and continue to mash until smooth. Cover and set aside to keep warm.

For the pork, season the pork with salt and freshly ground black pepper.

Heat the oil in a frying pan and fry the pork for 4-5 minutes. Add the garlic and cook for a further minute.

Add the gluten free soy sauce, maple syrup and chili and cook for a further 3-4 minutes, or until the pork is completely cooked through and the sauce has reduced slightly.

To serve, slice the pork into three pieces and place onto a plate with the pumpkin mash. Pour over the pan juices and garnish with chives.

Recipe adapted from: Good Food

How to make garlic infused oil
*We recommend the help  of a registered dietician