← Meal Prep & Flavour Prep
Mild mince base
One gentle, savoury mince that becomes bolognese, cottage pie, a nacho-style bowl, soft tacos or a pasta bake — built on infused oils and soft veg instead of onion, garlic and chilli solids.
- Lower gas
- Less irritation
- More flavour
Mince is the workhorse of midweek cooking, and most recipes start with onion, garlic and sometimes chilli. This base gets its depth from onion and garlic oil, grated carrot and a little umami instead — then it flexes into a week of different dinners.
Best for
- Bolognese
- Mild nacho bowl
- Cottage pie
- Rice bowl
- Soft tacos
- Pasta bake
Replaces
- Onion/garlic-and-chilli mince
- Bean-bulked mince
What you need
- Beef or lamb mince
- Onion oil and garlic oil
- Grated or puréed carrot
- Optional pumpkin purée
- Tomato paste
- Optional mild cumin / coriander / smoked paprika
- Stock
- A small amount of soy sauce / tamari or miso for umami
- Salt
How to make it
- Warm a spoon of onion and garlic oil in the pan.
- Brown the mince well — colour is flavour.
- Stir in grated carrot (and pumpkin purée if using) to soften and bulk it gently.
- Add tomato paste and cook it out for a minute.
- Add stock and a small amount of soy/tamari or miso; season and simmer to your texture.
How to store it
Refrigerate and use within about 3 days, or freeze in meal-sized portions.
How to use it
- Toss through pasta with a little extra garlic oil.
- Spoon over rice or baked flour-tortilla chips for a nacho-style bowl.
- Top with mashed potato for a cottage pie.
Recipe ideas
- Mild nacho bowl
- Cottage pie
- Soft tacos with yoghurt sauce
Good to know
- Skip beans, onion/garlic solids and chilli-heavy spice. Go easy on corn if residue is a problem for you.
Related
Lower-risk, gentler and often better tolerated — not a guarantee. Individual tolerance varies; keep working with your own clinical team.