Recipe: Slow Cooker Stuffed Peppers (Low FODMAP)

April is Irritable Bowel Syndrome (IBS) Awareness Month – and those who suffer from digestive upset may be feeling it now more than ever with the heightened level of stress that has come over the past month.

The FODMAP Diet, which stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols, is commonly used to manage digestive upset from IBS. The diet limits the intake of fermentable carbohydrates that may draw water or gas into the gut, worsening symptoms of bloating, gas, diarrhea or constipation. While following a low FODMAP diet, one must limit intake of foods and ingredients that are often used in cooking and baking, which can be difficult during the beginning stages. Garlic and onion, for example, are two commonly used ingredients to add flavour to meals that are eliminated during a low FODMAP diet.

You might be asking, how am I supposed to cook anything without garlic and onion? Well, this recipe is a great start! These peppers are delicious and low in the fermentable carbohydrates that can cause upset if you suffer from IBS. The best part of this story? You can make them in a slow cooker, so it’s extra hassle-free!

Slow-Cooker Stuffed Peppers

Recipe makes 4 servings

Ingredients:

• 4 Bell Peppers (any colour)
• 1 lb of lean ground chicken
• ½ tsp salt
• ½ tsp pepper
• 1 tbsp chili powder
• ½ tsp cumin
• ½ tsp paprika
• ½ tsp dried basil
• 1 egg
• 2 tbsp gluten-free flour (coconut, oat, or rice)
• 1 cup chopped spinach
• 1 tbsp olive oil
• 2 cups of crushed tomato (canned)

Directions:

1. Slice off the top of bell peppers and remove the seeds. Set aside for now.
2. In a large bowl, combine ground turkey, salt, pepper, chilli powder, cumin, paprika, basil, egg, spinach, flour and olive oil. Mix well.
3. Spoon turkey mixture into the peppers until full
4. Place peppers into the slow cooker and top with crushed tomato. Cook for 4 hours on high.
5. Remove and serve with quinoa or brown rice. Enjoy!

TIP: Check out FODY Foods for low FODMAP salsa, and replace crushed tomato with salsa for additional flavour