Hoisin sauce…without FODMAPs? Yes!

When you have IBS you have to be very conscious of the ingredients you’re putting in your mouth so you can avoid, or plan for, potential consequences. Sometimes that means you have to make it from scratch. The trick is to make it taste so good, the whole family can enjoy it and you can do away with the packaged version all together. Hoisin sauce falls into that category. Recently requested by a client, this recipe is an example of a delicious, FODMAP-friendly alternative to packaged Hoisin sauce. I hope you enjoy it as much as I do!

INGREDIENTS:

This recipe makes 1/2 cup of low FODMAP Hoisin sauce. Double it and refrigerate in an airtight container up to three weeks if you use it a lot.

4 Tblsp gluten-free soy sauce

2 Tblsp creamy peanut butter

4 Tblsp maple syrup (pure/real not pancake syrup)

1 tsp sesame oil or toasted sesame olive oil

1 tsp garlic-infused olive oil

2 ½ tsp rice vinegar

¼ tsp star anise

Ground chilies or low FODMAP hot sauce to taste

DIRECTIONS:

Mix together all ingredients with the exception of the chilies or hot sauce.

Taste, and make any modifications you feel you need to achieve the taste you’re looking for.

Add the hot stuff to your taste.

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Easy roasted tomato soup with lemon basil pesto (Low FODMAP)

60 Minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • One of the best parts of this soup is the way it will make your kitchen smell! The roasting tomatoes fill the room with the anticipation of a delicious meal. The flavor is simply wonderful and the whole family will love it.

Ingredients

6-8 heirloom tomatoes, quartered

3-4 tablespoons garlic-infused olive oil

2 tablespoons fresh thyme leaves

Salt and pepper

1 cup lactose-free whole milk (or coconut milk), plus more to thin if needed

1/3 cup lemon basil pesto, see recipe below

Freshly grated parmesan, for serving (optional)

Directions

(1) Preparation: Preheat oven to 425 degrees F and quarter the tomatoes

(2) Cook the tomatoes: In a large Dutch oven or other oven-safe pot, combine the tomatoes, olive oil, thyme, and a pinch each of salt and pepper. Transfer to the hot oven and roast for 20-30 minutes or until the tomatoes just begin to char and release their juices. Remove from the oven and let cool slightly.

(3) Prepare the soup: If you cooked in a large Dutch oven, you’re good to go, if not, transfer the roasted tomatoes and their juices to a soup pot. Then, add the milk and use an immersion blender to blend until smooth. (You can also do this in batches in a standard blender if you prefer.)

(4) Finish: Once blended, place the soup pot over medium heat on the stove. Stir in the pesto and season the soup with salt and pepper. Thin with more milk if needed.

(5) Plate and serve: Ladle soup into bowls and top with a dollop of lemon basil pesto, freshly grated parmesan, and some toasted gluten-free bread on the side. One of my favorites is Against the Grain gluten-free baguette. You can split it in half and toast and butter it for a delicious crunchy accompaniment.

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Lemon Basil Pesto

If you’ve never made pesto before, it’s easy and worth the five extra minutes it takes to gather and blend the ingredients to have perfect FODMAP-free pesto. If you don’t have lots of fresh basil on hand, feel free to use your favorite store-bought pesto as long as it’s free of FODMAP ingredients.

Ingredients: Pesto

2 cups fresh basil leaves - chopped

1/2 cup fresh dill - chopped

1/4 cup garlic-infused olive oil

1-2 tablespoon fresh-squeezed lemon juice

1 jalapeño pepper, seeded and chopped (optional)

1/4 - 1/2 cup fresh-grated parmesan cheese

Salt and pepper to taste

Directions: Pesto

(1) Prepare the ingredients: Wash and chop the basil and dill. Seed and chop the jalapeño (if using). Squeeze the lemon juice. Grate the parmesan.

(2) Blend the ingredients: Blend all ingredients except salt and pepper in either a blender or food processor until smooth.

(3) Finish: Taste and add salt and pepper to your liking.

(4) Serve: Serve on soup, pizza, as a dip for bread, or in any recipe that calls for basil pesto.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

IBS-friendly onions and garlic? Think green.

When I cook, and I cook all the time, I want to have plenty of options for rich flavors in the foods I prepare. Traditionally onions and garlic are staple ingredients to add flavor to our recipes, but when you have IBS, onions and garlic are big trigger foods and need to be avoided. Think you can’t live without onions and garlic? Think again! This guide will help you see how you can keep the flavor without the FODMAPs.

When it comes to onions…

Green onions (or scallions) are great FODMAP-friendly onions. Just be sure you only use only the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are low FODMAP as long as you keep your serving to ⅔ cup or less, so use them as you would use whole leaks to get the flavor you’re looking for. Those are really my top 3 choices to replace onions in most recipes.

You can store unused portions of these greens for up to a week in the refrigerator by rolling them (unwashed) in a dry paper towel and placing the wrapped greens in a sealable plastic bag or sealed glass container.

If you’re looking for an onion substitute you can use in a dry form, my top choice is Smoke N Sanity Essence of Onion salt (get 10% off with code IBSGC10). You can use this liberally in recipes that call for onions and just reduce the amount of salt you add to be sure you get the taste you prefer.

When it comes to garlic…

For good garlic flavor, I use plenty of garlic-infused olive oil where olive oil, butter, or another fat is called for in a recipe. I recommend a brand that is made by a local vendor (Sigona’s) but can be shipped anywhere in the world. It has by far the best taste of all that I have tried.

If you’re looking for a garlic substitute you can use in a dry form, my top choice is Smoke N Sanity Essence of Garlic salt (get 10% off with code IBSGC10) or Gourmend Foods garlic scape powder. These two seasonings can be used in recipes that call for garlic powder, or where you’re looking to amp up the garlic taste when you can’t use raw garlic. Both of these seasonings are a great alternative to garlic or garlic powder and they have the benefit of being shelf-stable, dry, and best of all low FODMAP! I have been using both of these low FODMAP seasonings in my recipes and have found the taste to be quite wonderful.

All of these FODMAP-friendly garlic and onion alternatives belong on your pantry shelf. Give them a try! You’ll be glad you did.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Love bananas? Try this IBS-friendly frozen banana "ice cream" - it's delicious!

75 Minutes (mostly freezing time) • Lactose-free • Low FODMAP • Makes 4 servings • Looking for a delightful ice cream alternative? This is it! You could even eat this for breakfast (maybe minus the sweet toppings).

INGREDIENTS

4 bananas*, cut into chunks

4 +/- tsp lactose-free milk or coconut milk for a vegan version

4 tsp toasted almonds (flaked or chopped)

2 Tblsp low FODMAP toffee or chocolate sauce (or to your taste)

 DIRECTIONS

Place banana chunks on a flat tray and freeze for at least 1 hour, or until frozen through. If you aren’t going to use the frozen bananas right away, remove them from the tray and transfer them to an airtight container. Keep frozen until you’re ready to make this delicious dessert.

When ready to serve put the frozen bananas into a food processor or blender and process until smooth, adding enough of the milk to achieve the desired consistency.

Scoop into 4 bowls or glasses, and top with the sauce and flaked almonds.

*Bananas are low FODMAP until they get over-ripe. Use just ripe bananas before they get spots.

Original recipe inspired by Solomon Onetu, Sala’s Camp

IBS-friendly pizza you’re going to love! (Low FODMAP)

30 Minutes • Gluten-free • Low FODMAP • Serves 4 • Have you been craving a good pizza that won’t give you a stomach ache? This is it! Delicious yeasted crust that is just the right combination of chewy and crisp. It’s quick to make because it doesn’t require any kneading and it rises while it cooks, so don’t be afraid to try this tonight. Your whole family will love it hot out of the oven.

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INGREDIENTS

2 cups gluten free flour (Bob’s Red Mill 1 to 1 works well)

1 packet active dry yeast (2 1/4 tsp)

1 Tblsp sugar

1 tsp salt

1 large egg

1 tsp dried basil (optional-but really good!)

2 Tblsp garlic infused olive oil (or regular)

Additional olive oil for spreading the dough

1 tsp apple cider vinegar

¾ cup warm water (105 – 110 degrees F)

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Toppings (low FODMAP*) of your choice – try some extra sharp cheddar cheese, fresh grated parmesan, prosciutto, fresh basil, olives, artichoke hearts (not the marinated variety), the possibilities are endless. Leave the onions and garlic off — you won’t miss them I promise!

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DIRECTIONS

Set pizza stone or cookie sheet on lower rack of the oven and preheat oven to 450 degrees F.

Combine water, sugar and yeast in a small bowl and let sit for 5 minutes until it begins to froth.

Combine flour, salt and dried basil (if using) in a large bowl. Add in the egg, olive oil, cider vinegar and yeast mixture. 

Stir until the flour is combined and dough comes away from the sides of the bowl. Don’t add more flour – dough is supposed to be a bit sticky.

Transfer the dough to a piece of parchment on a cutting board or your cookie sheet.

Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle.

Keep pressing out across the parchment. It’s a bit sticky so keep dipping your fingers in olive oil and keep pressing it out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under if you like a thicker edge.

Before adding any toppings: Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8-10 minutes.

Remove from the oven and brush the entire crust with garlic or regular olive oil or you can add your favorite low FODMAP tomato sauce if you like instead.

Add whatever low FODMAP toppings* you like (a little sharp cheddar cheese, fresh grated parmesan, prosciutto, veggies galore, fresh basil, olives, artichoke hearts (not the marinated variety), etc. The possibilities are endless.

Once you have all the toppings in place, transfer your pizza on the parchment back to your heated cookie sheet or pizza stone. Cook 8-10 more minutes until crust is browned and crisp on the bottom and cheese is bubbly and beginning to brown.

When the pizza is hot out of the oven, I like to add some sliced fresh basil and heirloom tomatoes or an arugula salad with lemon Dijon dressing.

Enjoy it while it’s hot. It’s best that way.

*Game Changers see your food lists in your program journal for lots more ideas for pizza toppings.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through these links, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.