Low FODMAP Ranch Dressing Recipe

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.

Advertisements

Low FODMAP BBQ Sauce Recipe

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

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

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

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

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

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.