FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Sauce & Others

Carrot Ginger Dressing Salad

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The Low FODMAP Carrot Ginger Dressing Salad is a terrific alternative to the classic Japanese restaurant-style salad which is generally loaded high FODMAP onions, garlic, honey or corn syrup. I love this dressing because it’s so creamy, tangy, zesty, sweet and flavorful but very healthy!

The dressing is great on lettuce, kale, spinach, cabbage or any low FODMAP salad but be sure to skip the edamame! You can also use the salad base from the Thai Salad with Peanut Dressing. Or, drizzle on steamed vegetables like spinach or Bok Choy. In addition, it can work well as a bright, colorful sauce for grilled chicken or fish.

Carrot Ginger Dressing

Salad

Created by on April 13, 2016

Low FODMAP Carrot Ginger Dressing Salad

    Ingredients

    Dressing

    • 1/2 pound carrots (3 medium), coarsely chopped
    • 1/4 cup chopped peeled fresh ginger
    • 1/4 cup chopped scallions, green part only
    • 1/4 cup rice vinegar
    • 1 tablespoon soy sauce
    • 1 tablespoon Asian sesame oil
    • 1/8 teaspoon salt
    • 1/2 cup olive oil
    • 1/4 cup water

    Salad Base

    • 1 bag of low-FODMAP mixed greens (lettuce, cabbage, carrots etc.)
    • 1 tomato
    • 8 radish
    • 1/2 Japanese or English cucumber, sliced

    Instructions

    1. Place carrots in a blender until finely ground (Pulse setting).
    2. Add chopped ginger, chopped scallions, rice vinegar, soy sauce, sesame oil, and salt and pulse until ginger and shallots are minced.
    3. Turn off blender and pour in oil and 1/4 cup water. Blend until smooth for about 2-3 minutes. Add more water if the mixture is too thick.
    4. Serve over lettuce, sliced radish, cucumbers and tomatoes and other low FODMAP mixed green of choice.

    Homemade Garlic Infused Oil

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    Low FODMAP Homemade Garlic Infused Oil is the way to go, if you want to pack some garlic flavor into your food without suffering the consequences. Garlic infused oil is acceptable because the fructans (the culprit) in the garlic is soluble in water but not oil.

    You can make your own using these simple instructions. But remember that bacteria can form in homemade version and make you very sick (botulism). Be sure to refrigerate the unused portion and toss out after a week.

    Store bought versions have been preserved appropriately and can last up to a year, and do not need to be refrigerated. If you want to buy one already infused like I usually do, please make sure it is truly garlic infused and not flavored with garlic powder! I went through several bottles labeled “garlic infused,” until I discovered that they had “garlic flavoring” as one of the ingredients or had tiny chopped garlic pieces and powder in them. My favorite one is the Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

    Homemade Garlic

    Infused Oil

    Created by on April 7, 2016

    Low FODMAP Homemade Garlic Infused Oil

      Ingredients

      • 6 cloves garlic peeled, whole
      • 1/2 cup olive oil
      • 1/2 cup walnut oil

      Instructions

      1. Pour oil in pan and add garlic cloves. Heat over medium heat until the oil bubbles.
      2. Feel free to add herbs and spices like rosemary or chili flakes.
      3. Lower heat slightly and let it cook for 10 minutes. Remove from heat and let cool for 30-45 minutes.
      4. Toss out the garlic and use immediately.
      5. Store unused portion in a jar in the refrigerator for up to one week. Once refrigerated, bring to room temperate (or run hot water over jar) before serving.

      Peanut Dressing or Dipping Sauce

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      This versatile Low FODMAP Peanut Dressing or Dipping Sauce can liven up a salad or steamed vegetables. It can also be used as a dipping sauce for the Thai Summer Rolls in the Appetizer & Soups section.

      Use a true Garlic Infused Olive Oil without garlic bits or powder in it).

      Peanut Dressing

      or Dipping Sauce

      Created by on April 6, 2016

      Low FODMAP Thai Salad with Peanut Dressing

        Ingredients

        • 2 tablespoons rice vinegar
        • 1/4 cup creamy peanut butter
        • 3 tablespoons garlic infused olive oil
        • 2 tablespoons juice from lime
        • 4 tablespoons maple syrup
        • 1 tablespoon soy sauce
        • 1 teaspoon salt
        • 1/4 teaspoon crushed red pepper flakes
        • 1 inch piece fresh ginger, peeled and roughly chopped
        • 2 tablespoons chopped cilantro (optional)

        Instructions

        1. Combine all of the ingredients minus the cilantro in a blender until smooth.
        2. Chop the cilantro finely and mix in.
        3. Refrigerate until ready for use. Serve at room temperature.

        Lemon Garlic Olive Oil (Dressing)

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        Low FODMAP Lemon Garlic Olive Oil or Dressing can be used as a sauce for the Red Snapper En Papillote in the Seafood section. However, it is a versatile heart-friendly dressing which can be used for other fish and grilled chicken. You can also use it to add some zest to steamed spinach, broccoli or other low FODMAP vegetables.

        Another idea is to toss the Lemon Garlic Oil with some quinoa spaghetti. Sprinkle some Parmesan cheese and fresh parsley and voila, a quick weeknight dinner!

        Be sure to use a true Garlic Infused Olive Oil, and not one with garlic powder or pieces in it.

        Lemon Garlic Oil

        (Dressing)

        Created by on March 30, 2016

        FODMAP Lemon Garlic Olive Oil

          Ingredients

          • 3 tablespoons chives, mined
          • 1/2 cup dry white wine
          • 1/2 freshly squeezed lemon
          • 1/2 cup garlic infused olive oil
          • 1 tablespoon grated lemon zest
          • Salt and ground pepper, to taste

          Instructions

          1. In a small saucepan, combine the chives, wine and lemon juice. Bring to a boil and reduce to about 1/3 of the original volume.
          2. Stir in lemon zest and season with salt and pepper.

          Buffalo Wing Sauce

          By 2 Comments

          Here’s a homemade Low FODMAP Buffalo Wing Sauce. Store-bought Buffalo Wing Sauce usually contain garlic, although I have found low FODMAP ones like Texas Pete Buffalo Wing Sauce.

          This sauce can be used for the Buffalo Turkey Meatballs in the Main Course section and of course, chicken wings. Be sure to use a garlic-free hot sauce like Louisiana Brand Hot Sauce, Cholula Hot Sauce (Original), Crystal’s Hot Sauce or Steve & Ed’s Louisiana Hot Sauce.

          Buffalo Wing Sauce

          Created by on April 9, 2016

            Ingredients

            • 1/2 cup hot sauce like Cholula Hot Sauce (Original), Louisiana brand Hot Sauce or Crystal's Hot Sauce
            • 2/3 cup garlic infused olive oil
            • 1 teaspoon cayenne pepper
            • 1 teaspoon asafetida
            • 3 tablespoons rice or white wine vinegar

            Instructions

            1. In a small saucepan, combine the hot sauce, garlic oil, cayenne pepper, asafetida and vinegar.
            2. Heat over low heat and stir together until it starts to boil.
            3. Remove from heat.

            Thai Red Curry Paste

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            Use this Low FODMAP Thai Red Curry Paste in the Pad Thai recipe, or other recipes which call for Thai Red Curry Paste. For you lucky visitors from the U.K., there are specialty stores which sell low FODMAP Red Thai Curry Paste so you can skip this step.

            Everyone has their own version of the paste (as well as Pad Thai), so modify to your taste. If using fresh lemongrass stalk, chop into fine pieces and pound with pestle in mortar. Option to use 3 Kaffir leaves instead of or in addition to, depending on how citrusy you like it.

            Vegetarians can use soy sauce or Golden Mountain Seasoning Sauce, 20 Ounce in place of fish sauce.

            Thai Red Curry Paste

            Created by on March 31, 2016

            Low FODMAP Thai Red Curry Paste

              Ingredients

              • 1 tablespoon dried, minced red chile or Korean Chili Powder
              • 1 teaspoon minced ginger
              • 1 tablespoon minced scallion, green part only
              • 1/2 teaspoon asafetida
              • 1/4 teaspoon lemongrass powder or 1 tablespoon fresh (chopped)
              • 1 teaspoon garlic infused olive oil
              • 1 tablespoon juice from lime
              • 1 tablespoon fish sauce (vegetarians can use soy sauce or Golden Mountain Sauce)
              • 1 tablespoon water

              Instructions

              1. Mix the minced chile, asafetida, ginger, scallion, lime juice and lemongrass powder thoroughly.
              2. Add garlic infused olive oil and water.
              3. Stir into a thick paste.
              4. If using fresh lemongrass stalk, chop into fine pieces and pound with pestle in mortar. Option to use 3 Kaffir leaves instead.

              Roasted Red Pepper Sauce

              By 2 Comments

              This low FODMAP Roasted Red Pepper Sauce is easy to make and has an incredibly complex and smoky flavor. The secret is in both the roasting process as well as the saffron. Don’t worry that the outer skin of the roasted red pepper is black, as it’ll be peeled off and discarded. The end result is a rich orange color that will add visual and flavorful impact on the Crab Cakes dish.

              This sauce is usually such a hit for dipping dinner bread that my guests ask to take some home with them. Give it a try, it’s really worth it!

              Roasted Red Pepper Sauce

              Created by on March 28, 2016

              Low FODMAP Roasted Red Pepper Sauce

                Ingredients

                • 2 red bell peppers
                • 1/4 cup garlic infused olive oil
                • 1 teaspoon saffron, steeped in 2 tablespoons of dry wine for 10 minutes
                • 1 tablespoon juice from lemon
                • 1 pinch cayenne pepper
                • salt and freshly ground pepper, to taste

                Instructions

                1. Roast the red peppers on an open flame or in the broiler until they are black all over. Place them in a closed container or pan with a lid until they "steam." Once they are cool enough to handle, peel the black skin off the peppers. Remove stems, seeds and chop coarsely.
                2. In a blender or food processor, add the roasted peppers. oil, asafetida. saffron and wine, lemon juice, cayenne, salt and pepper. Process until smooth.
                3. Pour in serving bowl and serve with crab cakes.