For too long, I avoided chili while following a low FODMAP diet. But I’m here to tell you that you can enjoy chili by making it yourself with a few simple swaps. Top to your liking and tolerance level! This large batch makes about six servings.

INGREDIENTS:

• 1 tablespoon of FODY shallot or garlic-infused oil

• 1 seeded, diced jalapeño or canned of diced chilis

• 1 seeded, diced red bell pepper

• 1 pound of ground beef, turkey or chicken

• 1 can of diced tomatoes

• 1 can of tomato sauce

• 1 tablespoon of tomato paste

• 1 tablespoon of cumin

• 1 tablespoon of smoked paprika

• 1 tablespoon of Worcestershire sauce

• 1 tsp of cinnamon

• Salt and pepper, to taste

OPTIONAL TOPPINGS (BASED ON TOLERANCE):

• 1/4 cup of rinsed, canned beans

• Cheddar cheese

• Greek yogurt or lactose-free sour cream

• Chives or the green tops of scallions

• Cilantro

• Tabasco

DIRECTIONS: 

1. Heat the olive oil over medium heat in a dutch oven or other large pot.

2. Add peppers to the oil, and season with salt and pepper.

3. Sauté for 8-10 minutes or until they begin to soften.

4. Add meat to pepper mixture, and cook through.

5. After the meat is cooked, you can drain some of the fat, if desired.

6. Add cumin, smoked paprika, Worcestershire sauce and cinnamon, and stir to combine.

7. Add tomatoes, tomato sauce and tomato paste, and stir to combine.

8. Simmer chili for at least an hour or up to four hours, stirring and tasting periodically.

9. Add salt, pepper, and additional spices to taste over time.

10. Add toppings based on your tolerance to beans, dairy and spicy foods.

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