Sauces & Condiments

Taco Spice

Curry Spice

Creamy Kale Caesar Dressing

Tahini Dressing

Truffle Mayonnaise

Taco Spice

Make this stock spice blend and always have it on hand. Amazing on any protein destined for a fiesta: Chicken, prawns, ground beef, ground poultry... or on a shoe, really.

Ingredients:

  • 4 Tbsp Cumin
  • 3 Tbsp Dehydrated Chives
  • 2 Tbsp Smoked Paprika
  • 1 Tbsp Mild Chili Powder
  • 1 tsp Salt
  • 1/2 tsp Pepper

Directions:

Mix all ingredients together. Use about 1 tsp at a time per serving of 4. Add more if desired.

Make ahead and keep whenever it’s Taco, Burrito, or Quesadilla Night!

Curry Spice

Make this stock spice blend and always have it on hand. Trust me: it's legit tasty.
Add a couple tablespoons of this blend to a jar of strained tomatoes, a can of coconut milk, and any cooked protein for the world's best curry. I use this blend at least twice a month.

Ingredients:

  • 3 Tbsp Dehydrated Chives
  • 1 Tbsp Ground Ginger
  • 1 Tbsp Ground Turmeric
  • 2 Tbsp Ground Cumin
  • 1 Tbsp Ground Coriander
  • 1 Tbsp Garam Masala

 

  • 1-2 Tbsp Dried Fenugreek
  • 1 Tbsp Paprika
  • 1 Tbsp Salt
  • 1 tsp Black pepper
  • 1 tsp Chili Powder
  • Optional: 1/2 tsp Ground Cayenne Pepper

Directions:

Mix all ingredients together. Use 1 to 2 Tbsp of the blend in curries, soups or meals of 4 servings!

Creamy Kale Caesar Salad Dressing

Garlic & onion powder...You never really realize how many store bought dips, sauces, marinades and dressings have these fructan-full ingredients until you start a Low FODMAP Diet to reduce bloating, gas, diarrhea and other yucky symptoms of IBS. 

Another thing you may come to realize is that a well-planned Low FODMAP Diet can actually be healthy, as it forces us to make a lot of our dips, sauces, marinades and dressings from scratch, as opposed to leaving it up to food companies to choose the (usually cheap) ingredients and proportions of them that go in our bodies.

Take a creamy, dreamy store bought Spinach & Artichoke Dip for example with 18g of fat per 2 TABLESPOONS! I don't know about you, but if I'm eating a dip, more than 2 measly tablespoons are going down my hatch (especially at 31 weeks pregnant).

So for my busy (bloated) people, I have for you a HEALTHIER Low FODMAP Spinach Artichoke Dip. It uses Garlic-Infused Oil (see my IGTV Video link at the bottom on how to make your own infused oil, or use store bought) and dehydrated chives that will fully satisfy your garlic-onion fix, AND its lower in fat, sugar, and way higher protein with the mayo cut way down and with the addition of tofu. Holla!

This recipe was tried at my family's recent BBQ and was annihilated in record time.

Please make this and tell me how much you loved the healthy spin on a Spin Dip!

Yield: Makes 1 jar

Ingredients:

  • ¼ cup Garlic-infused Olive Oil*
  • ½ cup Mayonnaise
  • ½ cup Greek Yogurt*
  • ½ cup Parmesan Cheese*
  • 2 Tbsp Green Onion (green parts only), minced
  • 2 Tbsp Dried Chives
  • 2 tsp Dijon Mustard
  • 1 tsp Worcestershire Sauce
  • ¼ tsp Salt and Pepper, each
  • 1 Lemon, juiced

Directions:

Add all to jar and shake. Taste and adjust as needed. Enjoy thoroughly.

 

*Low FODMAP notes:

  • See my low FODMAP garlic infused oil recipe in my IGTV.
  • Greek Yogurt is low FODMAP up to 1 Tbsp. Use lactose-free if you are known to be lactose-intolerant or have not passed the lactose challenge phase yet.
  • Most hard cheeses are low lactose, but use lactosefree if required.

 

Tahini Dressing

This week, my focus was heathy dips for vegetable snacks! 🥕 🥒 ⠀
This one is a modified version of Tahini Dressing from @minimalistbaker ⠀

Yield: Makes 1 small jar

Ingredients:

  • 1/4 cup Tahini*
  • 1/4 cup Lemon Juice
  • 1 to 2 Tbsp Garlic-infused Olive Oil*
  • 1 to 2 Tbsp Maple Syrup
  • 1/4 cup Water (more or less to thin as desired)
  • 1 pinch of Salt

 

*Low FODMAP Notes:

  • Tahini is low FODMAP up to 2 Tbsp.
  • See my low FODMAP garlic infused oil recipe in my IGTV

Directions:

Add all to a jar and shake/mix until smooth. Taste and adjust the above proportions as needed! Make it thicker for a dip, or thinner for
a dressing.

TIP: You may need to use a hand blender or your normal blender to make it come together and emulsify if your tahini is particularly dry or lumpy.

 

Truffle Mayonnaise

Yield: Makes 1 small jar

Ingredients:

  • 1/2 cup Mayonnaise
  • 1 Tbsp Truffle Oil*

Optional:

  • 2 Tbsp Parmesan Cheese*
  • 1 tsp Dehydrated or Fresh Chive

Directions:

Add all ingredients together and mix until smooth. Taste and adjust as needed!

 

*Low FODMAP notes:

  • Truffle oil is low FODMAP up to 1 tsp.
  • Most hard cheeses are low lactose, but use lactose free if required.