Ingredients 750 g beef cheeks 1/2 tsp salt 1/4 tsp black pepper* 1 tbsp garlic infused oil* 80g (1 cup) leek (green leaves only, finely chopped)* 2 large carrot (peeled & cut into cubes) 340g Japanese (Jap) pumpkin (Kent pumpkin or Buttercup squash) (peeled & cut into cubes) 375ml (1 1/2 cup) merlot red wine 1 cup low FODMAP beef stock or chicken stock* 4 dried bay leaf 1 tsp dried thyme*
Creamy Mashed Potato 1.2kg potato (peeled & cut into small cubes) 125ml (1/2 cup) low FODMAP milk (add more as needed) 3 tbsp dairy free spread (olive oil spread or butter)* 3/4 tsp salt
Greens 3 cups broccoli (cut into florets)* 270 g green beans (cut into bite sized pieces)
What to do: 1) Prepare the beef cheek by removing the large fatty membrane. Pat dry and rub with salt and pepper. Prep the pumpkin and carrot by dicing into 2cm (0.8 inch) cubes. Finely chop the green leaves of the leek.
2) Heat the oil in a large frypan over medium-high heat. Brown the beef cheeks on each side until nicely browned. Place to one side. Then add the wine and simmer for 2 minutes to burn off the alcohol. Mix the wine around the pan to dissolve in the pan juices from the beef cheeks.
Slow Cooker Directions Grease the slow cooker. Add the green leek tips, carrot, pumpkin, browned beef cheeks (put these on top), wine, beef stock, bay leaves, and dried thyme. Season generously with salt and pepper.
Cook for 6 hours on high (250g/8oz beef cheeks) or 8 hours on high (350g/12oz beef cheeks) or 10-12 hours on low. As your beef finishes cooking, make your mashed potato (directions below).
Oven Directions Grease a casserole dish with a lid. Add the green leek tips, carrot, pumpkin, browned beef cheeks (put these on top), wine, beef stock, bay leaves, and dried thyme. Season generously with salt and pepper.
Cook for 3-3.5 hours at 160ºC (320ºF) until the cheeks are tender. Turn once during cooking. As your beef finishes cooking, make your mashed potato (directions below).
Make the Gravy Remove the beef cheeks and place to one side. Discard the bay leaves. Then using a stick blender puree the braising liquid into a thick gravy. If your sauce is too thick mix through ¼ to ½ a cup of hot water. Taste and season with more salt and pepper as needed. Add the shredded beef checks into the gravy or cut into portions and serve the gravy on top.
Creamy Mashed Potato Cook the potatoes in a large saucepan of boiling water until tender (takes about 15 - 20 minutes). Drain the potatoes. Then add the dairy free spread, milk, and season with salt. Mash until smooth. As the potato cooks, steam or blanch your broccoli and green beans.
To Serve Serve the melt in your mouth beef cheeks on top of the creamy mashed potato with lashings of gravy. Have your greens on the side.