Category Archives: Sauces & Spices

Low FODMAP Ranch Dressing Recipe

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There’s something about ranch dressing that makes you feel like a kid again. Sure, it was a great way for our parents to get us to eat our vegetables, but there’s something so simply delicious about it. The creamy texture is a great addition to any food, especially those that weren’t our favorites.

Every now and then, I crave that nostagic flavor like most people. However, the low FODMAP diet restricts all store bought salad dressings. Yes… all. Seriously, I have personally checked every salad dressing label and every one contain at least one forbidden FODMAP ingredient. Enter this delightful low FODMAP ranch dressing recipe. It will make you think you’re a kid again.

Low FODMAP Ranch Dressing

Low FODMAP Ranch Dressing Recipe

Ingredients:

  • 1/2 Cup Lactose Free Yogurt (I prefer Green Valley Organics)
  • 2 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Parmesan Cheese, Grated
  • 1 Tablespoon Dried Dill
  • 1 Tablespoon Fresh Chives, Diced
  • 1 Tablespoon Fresh Parsley, Diced
  • 1/2 teaspoon Lemon Juice
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Paprika
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Combine all ingredients into a small bowl.
  2. Whisk together.
  3. Refrigerate or use immediately.
  4. Enjoy!

Notes:

  • Please feel free to modify as you wish, I scaled back the spices here to align with everyone’s tastes. Usually, I tend to add a little more paprika to spice it up a bit.
  • To adjust the thickness to your taste, add or reduce the amount of Olive Oil.
  • This low FODMAP ranch dressing will keep for about 4-5 days in the refrigerator.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

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Low FODMAP BBQ Sauce Recipe

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In my neighborhood, there’s been an explosion of BBQ places that have popped up recently. As you walk by, the smell is just incredible! I am not sure if this is a nationwide trend or something that’s only happening in Chicago, but it got my taste buds excited about that unique BBQ flavor.

Unfortunately, those on the low FODMAP diet can’t rely on bottled BBQ sauces due to the spices and high fructose corn syrup in most. However, homemade low FODMAP BBQ sauce is extremely easy to make… and extremely delicious, too.

Low FODMAP BBQ Sauce Recipe

Low FODMAP BBQ Sauce Recipe

Ingredients:

    • 2 Tablespoons Cornstarch
    • 1/2 Cup Cold Water
    • 1/2 Cup Hot Water
    • 3 Tablespoons Brown Sugar
    • 1 Cup Red Wine Vinegar
    • 1 Tablespoon Dijon Mustard
    • 1 Tablespoon Garlic Infused Olive Oil
    • 1 Tablespoon Paprika
    • 1 teaspoon Cayenne Pepper
    • 1 teaspoon Salt
    • 1 teaspoon Pepper
    • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Mix Cornstarch with Cold Water and set aside.
  2. In a sauce pan, combine Hot Water and Brown Sugar and stir until dissolved.
  3. Bring to boil and cook for 5 minutes.
  4. Stir in Cornstarch and all remaining ingredients and mix well.
  5. Bring to a boil, reduce heat and simmer uncovered for 5 minutes.
  6. Remove from heat and cool to room temperature.
  7. Use immediately or refrigerate in an airtight container up to 1 week.

Makes approximately 2 Cups.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Spinach Dip Recipe

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What’s good? Spinach dip. What’s better? Low FODMAP spinach dip. What’s the best? Low FODMAP Low Fat Spinach Dip!

Prior to going on the low FODMAP diet, I frequently enjoyed Trader Joe’s Reduced Guilt Spinach & Kale Yogurt Dip. It was the perfect item to take with a veggie tray and some tortilla chips, and most people didn’t even realize it was a “better for you” option than normal spinach dip. However, there are many offenders within the ingredients that makes it an unsafe option on the low FODMAP diet, including milk, onions and garlic. I made a few changes to not only eliminate high FODMAP ingredients, but tailored it to my taste preferences.

Low FODMAP Spinach Dip

Low FODMAP Spinach Dip Recipe

Ingredients:

  • 2 Cups Fresh Spinach, Diced
  • 18 oz Lactose Free Yogurt (I prefer Green Valley Organics)
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Red Bell Pepper, Finely Diced
  • 1/4 Cup Carrot, Finely Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Parmesan Cheese, Grated
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Combine all ingredients in a large bowl and mix until well blended.
  2. Store in a airtight container and refrigerate 3-5 hours.
  3. Serve with low FODMAP vegetables, tortilla chips or low FODMAP crackers.

Notes:

  • This dip can be served warm if desired, which is just as delicious. After mixing all ingredients, bake at 350 degrees for 25-35 minutes.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Ketchup Recipe

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I’m guilty. I’m an adult and I like ketchup. I’m not sure when ketchup for adults became uncool, but I must have missed the memo. Sure, I have grown out of eating it on everything from spaghetti to sirloin, but there’s nothing like a burger and fries with ketchup.

For those on the low FODMAP diet, ketchup is one of those foods that is out due to the high fructose corn syrup. Even natural ketchup is usually out due to the addition of onion and/or garlic. I thought I would have to go without ketchup until I began experimenting and came up with this delicious low FODMAP ketchup recipe. French fries, beware.

Low FODMAP Ketchup Recipe

Low FODMAP Ketchup Recipe

Ingredients:

    • 12 oz Tomato Paste
    • 1/2 Cup Dark Brown Sugar
    • 1/2 teaspoon Dry Ground Mustard
    • 1/2 teaspoon Kosher Salt
    • 1/2 teaspoon Cinnamon
    • 1/4 teaspoon Ground Clove
    • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
    • 1/4 teaspoon Cayenne Pepper
    • 2/3 Cup Water
    • 4 Tablespoons White Wine Vinegar

Directions:

  1. Mix all ingredients together until Brown Sugar is completely dissolved.
  2. Store in a refrigerated airtight container.
  3. Enjoy as needed for the next 3-4 weeks.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Pesto Sauce Recipe

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Pesto sauce is one of those foods that I never had growing up. I think it was the color that turned me off. But as an adult, once I tasted pesto on a delicious chicken pizza at an Italian winery, I was smitten. The fresh basil, the garlic, the crunchy pine nuts and spices blended together beautifully and from there, pesto became my go-to sauce with Italian dishes.

Fast forward to now and two of the main ingredients in my beloved pesto are foods that I can no longer tolerate. I am now allergic to pine nuts and the fructans in the garlic are a big trigger for me. So how is it possible to enjoy pesto sauce without garlic while on the low FODMAP diet? It took me awhile to figure this one out, but once I did, pesto and I have engaged in another long term relationship.

It’s important to note that a good food processor is required to make pesto sauce. I have tried and failed with blenders in the past. Also, I make my pesto sauce without the pine nuts as shown in the pictures, but I have added them into the recipe as an optional ingredient so you can add them if you like.

Low FODMAP Pesto Sauce Recipe

Low FODMAP Pesto Sauce Recipe

Ingredients:

Directions:

  1. Combine the Fresh Basil and Pine Nuts in a food processor and pulse until coarsely chopped.
  2. Slowly add the Garlic-Infused Olive Oil in a constant stream while the food processor is still on.
  3. Add the Parmesan Cheese and pulse again until well-blended and smooth.
  4. Stir in Salt, Pepper and Asafoetida Powder.
  5. Serve immediately or store in a airtight container and refrigerate until ready to use.
  6. If freezing, transfer to an air-tight container and drizzle some additional Olive Oil over the top. It’s also wise to eliminate the Cheese initially and add it when you intend to use the pesto.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Chili Powder Recipe

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So many recipes call for chili powder. Unfortunately, most chili powders include ingredients like garlic, onions or the vague spices, which need to be avoided on the low FODMAP diet. I searched everywhere for a low FODMAP chili powder that worked (and was still delicious), but came up empty handed. So, as with most things these days, I decided to make it myself.

This chili powder recipe went through many trials and many errors to get it perfect. I tried to first make it without the ground ancho chile pepper, which was a complete miss. You could definitely tell that something was missing. Once I secured some Ground Ancho Chile Pepper, the recipe improved significantly. This low FODMAP chili powder can be used  as a 1:1 replacement in any recipe that calls for chili powder.

Low FODMAP Chili Powder Recipe

Low FODMAP Chili Powder Recipe

Ingredients:

Directions:

  1. Mix all ingredients.
  2. Store in an airtight container.
  3. Enjoy as needed!

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

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Store-bought marinades are very convenient, however, they all contain garlic and/or onion, which are a big issue when on the low FODMAP diet. Don’t even bother trying to find one… I have searched high and low and have found nothing. However, it’s very, very easy to make your own. Had I known this years ago, I could have saved a lot of money… not to mention a lot of pain!

Low FODMAP Red Wine Marinade

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

Ingredients:

  • 2 Tablespoons Olive Oil (Garlic Infused Olive Oil adds a great flavor)
  • 2 Tablespoons Red Wine Vinegar
  • 2 Tablespoons Fresh Chives, Diced
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Paprika
  • 1/4 teaspoon Dried Basil
  • 1/4 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)

Directions:

  1. Put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. In a Ziploc bag, add raw meat of your choice and add marinade.
  4. Ensure marinade completely cover raw meat.
  5. Remove excess air and seal tightly
  6. Chill for 4-5 hours.
  7. Cook meat as you wish. On a grill is perfect for summer!
  8. Discard any unused portion.

Makes enough for 2 large chicken breasts or 2 large steaks.

Notes:

  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Chicken Broth Recipe

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Being gluten free for years, I perfected my homemade chicken soup recipe since most canned soups contain gluten. When I embarked on the low FODMAP diet, I was very worried that I wouldn’t be able to modify this recipe to work…. until I found Progresso Tuscany Chicken BrothLow FODMAP Products, which doesn’t contain garlic or onion. I haven’t yet found this in stores, so I buy it from Amazon. This allows me to make broth without the hassle of a using whole chicken.

I make a large batch of my low FODMAP chicken broth and freeze it for later use in my delicious chicken noodle soup. I found out very early that rice noodles, rice and/or chicken do not freeze and reheat well within the broth, so I add them when I am ready to eat them instead. This new version of my low FODMAP chicken broth doesn’t even make me miss my old version loaded with garlic, onion and celery!

Low FODMAP Chicken Broth

Low FODMAP Chicken Broth Recipe

Ingredients:

  • 3  32oz Containers of Progresso Tuscany Chicken BrothLow FODMAP Products
  • 1 Bunch of Raw Carrots, Diced (8-10 Large Carrots)
  • 1 Bunch of Green Onions, Diced (Green Part Only)
  • 1/4 Cup Fresh Chives, Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 3 teaspoons Kosher Salt
  • 2 teaspoons Pepper
  • 2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 2 teaspoons Dried Parsley
  • 2 teaspoons Dried Rosemary
  • 1 teaspoon Dried Basil
  • 1 teaspoon Dried Oregano

Directions:

  • Add all ingredients into a large stock pot.
  • Cover, and bring mixture to a boil, stirring frequently.
  • Reduce heat, cover and simmer for about 30-35 minutes, stirring occasionally.
  • Once carrots have softened, remove from heat and allow broth to cool.
  • Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.
  • If planning to serve as soup immediately, follow the Low FODMAP Chicken Noodle Soup Recipe.

Notes:

  • This chicken broth is a bit zesty, so if you like things a bit more mild, limit the spices used.
  • This chicken broth is very concentrated, so prior to eating, it should be diluted with water as described in the Low FODMAP Chicken Noodle Soup Recipe.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Salsa Recipe

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Salsa could easily be my favorite food. There’s something so wonderful about it that seems to bring a crowd together. I’ve never heard anyone say they didn’t like it. It goes with anything and everything.

Store bought salsas always contain onion and/or garlic, which makes them a high FODMAP food. To align with the low FODMAP diet, I created this recipe that I have used very often. It’s delicious, quick and easy, versatile and can be easily modified to fit anyone’s tastes. Plus, tortilla chips are usually a low FODMAP food, so you’ve got an easy snack or party food to take with you.

Low FODMAP Salsa RecipeLow FODMAP Salsa Recipe

Ingredients:

  • 14.5 oz Diced Fire Roasted Tomatoes with Green Chiles (Check the ingredients. It’s common for this to contain garlic and/or onion. Trader’s Joe’s has a perfect one. If you can’t find one, diced tomatoes will work, just amp up the spices.)
  • 14.5 oz Can of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
  • 1 Tablespoon Garlic Infused Olive Oil
  • 1/2 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Fresh Cilantro, Diced
  • 1/4 Cup Fresh Parsley, Diced (Dried Parsley can be an easy substitute.)
  • 1 Lime (Juice Only. 1 teaspoon of lime juice can be substituted.)
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Chili Powder (Chipotle Pepper or another FODMAP free spice can be substituted.)

Directions:

  • Add Diced Fire Roasted Tomatoes with Green Chiles (including juice) to bowl.
  • Squeeze in the juice of 1 Lime.
  • Stir in all other ingredients.
  • Mix well. Taste to see if any modifications need to be made (my favorite part).
  • The salsa can be served immediately, but the flavors blend a little better if you cover in an air-tight container and refrigerate for 2 or more hours.

Make about 2.5 Cups of salsa.

Notes:

  • This is a very versatile low FODMAP salsa recipe and can be used for a number of things. It goes well on grilled chicken, mixed with rice, over gluten free pasta, on tortilla chips, with tacos, as a marinade, etc.
  • This salsa is a bit zesty, so if you like things a bit more mild, eliminate or limit the Chili Powder.
  • For those who like a hotter salsa, you can add more Chili Powder, Banana Peppers, Jalapenos, Crushed Red Pepper, additional Diced Green Chiles or any other spice that fits your mood.
  • Keeps about a week in the refrigerator.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Marinara Sauce Recipe

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Marinara sauce is one of those things that I never thought I would make from scratch. Buying it in a jar or can is so simple, and an activity I take for granted now. Nearly every pasta or pizza sauce on the market contains some form of garlic and/or onion as an ingredient, which doesn’t work on the low FODMAP diet. I came across one marinara sauce that you can buy at the store that doesn’t contain garlic or onion, but at $8 a jar, Raos Homemade Sensitive Formula Marinara Sauce is a tough pill to swallow.

I’ve tried this recipe a number of different ways to finally come up with the final product. It is a bit zesty, so if you don’t like the spices, you can modify them as you wish. Also, this sauce freezes very well, so I usually make a large portion and freeze it in individual servings.

Low FODMAP Marinara Sauce RecipeLow FODMAP Marinara Sauce Recipe

Ingredients:

  • 28 oz Can of Tomato Puree (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Muir Glen Organic Tomato Puree.)
  • 14.5 oz Can of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/2 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Rosemary
  • 1/2 lb Ground Turkey or Ground Beef (optional)
  • 1/4 Cup Fresh Parmesan, Grated (optional)

Directions:

  1. Heat Olive Oil in a heavy sauce pan on medium heat.
  2. Add Ground Turkey (if desired) and grill until meat is cooked thoroughly.
  3. Add Tomato Puree and Diced Tomatoes, and stir until well blended.
  4. Stir in Chives, Salt, Pepper, Oregano, Basil, Asafoetida Powder, Parsley and Rosemary and mix well.
  5. Bring mixture to a boil, stirring frequently.
  6. Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally.
  7. Add Parmesan (if desired). Heat an additional 10 minutes, stirring occasionally.
  8. Serve and enjoy or freeze in individual servings.

Notes:

  • This sauce is a bit zesty, so if you like things a bit more mild, eliminate the asafoetida powder and rosemary, as well as limit the other spices.
  • I am not sure of the exact amount that this will serve, but I would estimate 4-8 servings.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.