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 Broth, 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!
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 Recipe
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.)
1/4 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.)
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.
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.
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.
After being gluten free for two years prior to switching to the low FODMAP diet, I was used to eating salads on a daily basis, which I really enjoyed. When I switched diets, I knew I would no longer be able to enjoy raw onions or garlic seasoning on my salads, but was devastated when I realized by beloved Kraft Zesty Italian Fat Free Salad Dressing would have to be eliminated, as well.
If you’re looking for a salad dressing that doesn’t contain garlic and/or onion, I can save you a lot of time and heartache… there aren’t any. I spent about an hour looking at every salad dressing label in my grocery store and by the last bottle, I was defeated. However, I picked up a bottle of balsamic vinegar and some garlic infused olive oil while at the store and was determined to continue to enjoy salads with my own dressing recipe.
What I discovered was unbelievable… not only was the recipe very simple when I finally perfected it, but it was better than any store bought dressing I have every tried!
1/2 teaspoon Dried Chives or 2 teaspoons Fresh Chives
1/4 teaspoon Dried Parsley
1/4 teaspoon Dried Oregano
1/4 teaspoon Dried Basil
1/2 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)
Prior to making your salad, put all ingredients into a small tupperware container.
Close tupperware and shake vigorously.
Shake tupperware vigorously.
Pour onto salad.
Makes enough for 1 large salad or 2 side salads.
This recipe is approximately 175 calories. If you want to reduce the calories by 55, limit the olive oil to 1/2 Tablespoon and replace it with 1/2 Tablespoon balsamic vinegar.
When making this FODMAP free dressing, it is best to let it sit for awhile after combining the ingredients to let the spices blend properly. I find it is best when I make it in the morning and take it to work with my salad. Then it has a good 5 hours to blend. However, it is still good after a few minutes.
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.
Not only do I make this as a salad dressing, it is my go-to marinade and sauce.
When eating out, I will make this ahead of time and take it with me. It fits perfectly into a purse!
This FODMAP free dressing will keep for about 4-5 days in the refrigerator. Unfortunately, you can’t make a bunch and store in the fridge (personal fail) because it will go bad.