Marinated pork ribs and creamy mash

This gluten-free treat is much easier to throw together than you’d think and is perfect if you suffer from IBS. Try it tonight!

Recipes and images from THE Two-Step Low-FODMAP DIET and Recipe Book by Dr Sue Shepherd (Pan Macmillan, RRP $39.95).


Marinated Pork ribs 
2–3 teaspoons gluten-free cornflour
60 mL (1⁄4 cup) water
2 tablespoons red-wine vinegar
1 teaspoon grated lemon zest
75 mL (1⁄3 cup) tomato purée
2 teaspoons sweet paprika
1 teaspoon ground cumin
2 tablespoons brown sugar
2 tablespoons garlic-infused olive oil
2 kg pork spare ribs

Creamy mash
4 large Sebago or Coliban potatoes
75 mL (1⁄cup) lactose-free milk 2 tablespoons butter
a pinch of salt
freshly ground black pepper


To make marinated pork ribs 

  1. Place the cornflour in a medium-sized bowl and combine with a little of the water to form a paste. Add the vinegar, lemon zest, tomato purée, paprika, cumin, brown sugar, olive oil and remaining water. 
  2. Bring almost to the boil in a medium-sized saucepan, stirring continuously, until the sauce is thick enough to coat the back of a spoon. Remove from the heat and leave to cool to room temperature.
  3. Brush the cooled sauce over the pork spare ribs, making sure they are well coated. Cover and refrigerate for 2–3 hours.
  4. Remove the ribs from the refrigerator. Cook on a hot barbecue or in a frying pan over a medium–low heat for 8–10 minutes or until cooked through, turning regularly so the marinade doesn’t burn.

To make the creamy mash

  1. Put the potatoes in a large saucepan of cold water. Bring to the boil then boil gently for 15 minutes or until tender when pierced with a skewer.
  2. Drain and set aside for 5 minutes to cool slightly. Peel the potatoes and return to the pan. 
  3. Add the remaining ingredients and mash until smooth. Season with pepper, cover and keep warm.


Also from The Two-Step Low-FODMAP Diet and Recipe Book - try this amazing Moroccan lamb with lemon spinach.