Dairy Free Me

Living without dairy and eggs

Low FODMAP Thai Stir-Fry DF EF GF LF

Low FODMAP Thai Stir-fry

Thai food is perfect as far as dairy-free food goes, and it can be made low-FODMAP quite easily as well. This is a variation on a meal I make at least once a week. We often have a carton of coconut milk in the fridge (see Milk Alternatives). I wouldn't use this type of coconut milk in a thai curry but it works well adding a small amount in a stir-fry type dish. Caution: According to the Monash app, coconut in various forms contains FODMAPs however in the quantities in this recipe it should be tolerated by most people.

You can get dried kaffir lime leaves in the herbs and spices section of a supermarket, but they are not a patch on the flavour of fresh ones. One of my best ever purchases was a kaffir lime leaf plant, which I bought online from Wholesale Kaffir Limes. You instantly get an authentic Thai flavour just from one or two leaves.

I have also used a spice mix in this recipe from Fodify Foods who I heartily recommend for a range of spice mixes and low-FODMAP sauces. If you can't get hold of this then some black pepper will do.

  • Garlic oil
  • 1 aubergine
  • 1 courgette
  • 350g turkey mince
  • 2 tbsp dessicated coconut
  • 2 tsp Fodify Foods Thai spice mix
  • 1/2 tsp turmeric
  • 1cm piece ginger
  • 2 kaffir lime leaves
  • 1 tbsp fish sauce
  • 3 tbsp coconut milk
  • Dice the courgette and aubergine and fry in some garlic oil until soft, then remove from pan.
  • Add a little more garlic oil and fry the turkey mince until cooked through.
  • Add the dessicated coconut, ginger, turmeric, lime leaf and spice mix (or black pepper) and fry for a few minutes.
  • Add the fish sauce and put the vegetables back in.
  • Add in the coconut milk and cook for a few more minutes.
  • Serve with rice or noodles.