• Lorna

Sneaky veg 'Sloppy Joes'

Typically a sloppy joe has been associated with a rich meat sauce and a burger bun soaked in grease. By making some smart choices of ingredients, and swapping out the bun with a beautiful baked sweet potato, you're left with a delicious, indulgent dinner that is still dairy, egg, nut and gluten free, and of course, SIBO friendly. If you need help shopping for ingredients, consult your local health food store.


  • 2 small sweet potatoes

  • 2 tbsp avocado oil

  • 3 tbsp water

  • 4 spring onions, green parts only, chopped

  • 1 large carrot, grated

  • 500g lean beef mince

  • 1 tbsp organic tomato paste

  • 1 cup low-FODMAP ketchup (check out the 'Celebrate Health' brand)

  • 2 tbsp low-FODMAP mustard (without garlic)

  • 1 tbsp honey

  • 1 tbsp apple cider vinegar

  • 1 cup spinach, finely chopped

  • 1/2 tsp liquid smoke (optional)

  • Salt and pepper


Scrub and dry the potatoes. Poke each one with a fork several times and place on a microwave-safe plate, pour 1 tablespoon of water on the plate and microwave on high for five minutes. Flip the potatoes and test them by inserting a sharp knife into the middle of the potato. If it's soft all the way through, it's done. If not, microwave for another 3-5 minutes.

Meanwhile, in a large heavy-bottomed pan over medium heat, add the oil and once hot, add the spring onions, sautéing for three minutes until beginning to soften. Add the carrots and cook for one minute. Add the beef, breaking it up with a wooden spoon (or, if you want to save the hassle, run a sharp knife through the mince while it's still in its packaging in a criss-cross pattern. This will make it easy to deal with once it hits the pan). Stir until beginning to brown, about 10 minutes.

Add the tomato paste, ketchup, mustard, honey, vinegar and the remaining two tablespoons of water, spinach, liquid smoke (if using) to the pan and stir to combine. Bring the mixture to a low simmer and cook for about 10 minutes. Add a little more water if needed for consistency. Check the seasoning.

Meanwhile, cut the potatoes in half, place one half on each plate and break up the insides of the potatoes with a fork. When the meat is done, scoop a quarter over each potato half. Add a dash of hot sauce on each one, if you like!

Serve immediately or chill in the fridge for up to three days. Better yet, double the recipe and freeze half for a quick and easy lunch or dinner.

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