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Vegetables in Paper Bags

Creamy Caesar Dressing
Makes 6-8 servings

Equipment Needed:

  • ​Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Whisk & Small Rubber Spatula

  • 2 Cup Food Storage Container with Tight Fitting Lid

Directions:

1). Gather all equipment and ingredients. Combine garlic, anchovy paste, lemon juice, Dijon and Worcestershire in a small mixing bowl. Whisk until well combined.

  • 2 t. (3g.) Low FODMAP Garlic Replacer (sub w/ 1 clove minced garlic or 1/2 t. garlic powder)

  • 1/2 t. (2g.) Anchovy Paste

  • 1 T. (8g.) Lemon Juice (sub vinegar if you don't have a lemon juice handy)

  • 1/2 t. (2g.) Dijon Mustard 

  • 1 t. (4g.) Worcestershire Sauce

2). Add mayo, parmesan, salt, pepper, and sugar and mix well. Add milk or water by the teaspoonful to reach desired consistency. Store in sealed container in your fridge for up to 7 days.

  • 1/8 t. Granulated Sugar

  • 1/8 t. Kosher Salt

  • 1/2 C. (112g.) Real Mayonnaise 

  • 1/4 C. (30g.) Grated Parmesan 

  • 1/8 t. Black Pepper

  • Cold Water or milk (to thin it out a little)

Olive Oil

Balsamic Salad Dressing
Makes 6-8 servings

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Salad Dressing Shaker Bottle OR Mason Jar with Tight Fitting Lid

Directions:

1). Gather all equipment & ingredients. Combine ingredients in a salad dressing shaker bottle, or small mixing bowl.  Shake or whisk to combine.  Dressing will separate as it stands, so using a dressing bottle works great, as you can just give it a good shake and pour. Store in fridge for up to 7 days.

  • 4 T. (60ml.) Low FODMAP Garlic Oil (or regular olive oil)

  • 4 T. (60ml.) Balsamic Vinegar (I like raspberry balsamic, but any will do)

  • 1 t. (5ml.) Lemon Juice

  • 3 T. (45ml.) Pure Maple Syrup

  • 2 t. (10g.) Dijon Mustard

  • 1/2 t. Dried Oregano

  • 1 t. Kosher Salt

  • 1 t. Low FODMAP Garlic Replacer (sub w/ 1/4 t. garlic powder or 1 clove minced garlic)

  • 1/4 t. Black Pepper​

Salad
Fresh Green Salad
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Creamy Ranch Dressing
Makes 12oz. / 12 servings 

Equipment Needed:

  • Small Mixing Bowl

  • Kitchen Scale

  • Whisk or Immersion Blender

  • Measuring Cups & Spoons

Directions:

1). Gather all equipment & ingredients. Whisk or blend together all ingredients in a small mixing bowl. Place in an airtight container and store in fridge for up to 7 days.

  • 1/2 C. (100g.) Real Mayonnaise

  • 1/2 C. (100g.) Plain Greek Yogurt (sub with mayo or sour cream)

  • 1/4 C. (56ml.) Milk (sub w/ buttermilk, Fairlife lactose free milk, or water)

  • 3 T. (22g.) Grated Parmesan 

  • 2 T. (8g.) Fresh Chopped Chives (or 2 t. dried)

  • 1/4 t. Dried Dill 

  • 2 t. Dried Parsley (or 1 T. Fresh)

  • 1.5 t. (8g.) Dijon Mustard

  • 2 t. (10g.) Lemon Juice

  • 1 t. (5g.) Vinegar 

  • 1/4 t. Kosher Salt 

  • 1/4 t. Black Pepper

  • 1/2 t. Granulated Sugar (or sweetener of choice)

  • 1 T. Low FODMAP Garlic Replacer (sub w/ 1 t. garlic powder)

​

It's best to make this about an hour ahead of time, so all the flavors have a chance to combine.  

Garlic Bulbs

Low FODMAP Garlic OR Onion Oil
(start 24 hours in advance)

Equipment Needed:

  • Medium Saucepan

  • Kitchen Scale

  • Cutting Board & Chef's Knife

  • Measuring Cups & Spoons

  • Mesh Strainer

  • Silicone Ice Cube Tray(s)

  • "Pourable" Glass Measuring Cup

Directions:

1). Peel and slice garlic cloves in half (or peel and thick slice one whole onion).  Combine 1 T. of citric acid with 2 C. cold water.  Stir until the citric acid has dissolved.  Place sliced garlic cloves into the citric acid mixture and let sit at room temperature for 24 hours. 

  • 1 Head Fresh Garlic (or 1 med. onion thick sliced if making onion oil)

  • 1 T. Citric Acid Powder (see notes below)

  • 2 C. Water

2). After the 24 hour soak, place garlic or onion on paper towel to dry. Meanwhile, pour 2 cups of olive oil into a saucepan. Heat oil over low heat until it is hot to the touch, but not hot enough to cook the garlic. Remove pan from heat and gently drop in your sliced garlic cloves.  Let steep in the oil for 1-2 hours.

  • 2 C. Extra Light Olive Oil 

3). Strain oil into a pourable measuring cup using a fine mesh strainer. I store my oil in silicone ice cube trays with cover, where each cube equals about 1 tablespoon. Freeze up to 3 months for best flavor. Mine rarely lasts this long. This has been life changing for low FODMAP cooking. Enjoy!

​

*You can make this without doing the citric acid soak.  Just beware of the risk of botulism if you don't store the oil properly.  Recommendations for storage when not using the citric acid soak method is 2 hours at room temperature, 3 days refrigerated, and 3 months in the freezer. For this reason I always opt for the freezer method. You can also buy shelf stable low FODMAP EVOO garlic & onion oil. 

Pouring Olive Oil
Herbs and Spices
Vegetables in Paper Bags

Wet Rub

Equipment Needed:

  • Small Mixing Bowl & Spoon

  • Measuring Spoons

Directions:

1). Gather equipment & ingredients. Combine all ingredients in a small mixing bowl to make a paste.  Rub paste all over meat of choice before roasting. This is so simple, but will give your roast a ton of amazing flavor. Enjoy!

  • 2 T. Low FODMAP Garlic Oil (or regular olive oil)

  • 2 t. Dijon Grain Mustard

  • 1 t. Course Kosher Salt

  • 1 t. Low FODMAP Garlic Replacer (sub w/ 1 clove minced garlic or 1/4 t. garlic powder) 

  • 1/2 t. Dried Thyme

  • 1/2 t. Dried Rosemary

  • 1/2 t. Dried Ground Porcini or Shitake Mushroom Powder (optional)

  • 1/2 t. Brown Sugar (optional)

  • 1/4 t. Black Pepper

Garlic

Low FODMAP Garlic Butter

Equipment Needed:

  • Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Whisk

Directions:

1). Gather all equipment & ingredients. Combine all ingredients in small mixing bowl and whip together with a whisk or hand mixer until light and fluffy. Store refrigerated for up to 14 days. place in microwave for 5-7 seconds to soften enough to spread and then return to fridge.

  • 8 T. Salted Butter (softened, NOT melted)

  • 4 T. Low FODMAP Garlic Oil (sub w/ 3 t. garlic replacer)

  • 3 t. Garlic Replacer 

  • 1 t. Dried Basil (or 1 T. fresh)

  • 1 t. Dried Parsley (or 1 T. fresh)

  • 1/4 C. (30g.) Grated Parmesan Cheese (optional - helps to thicken mixture)

 

​*Spread garlic butter on bread of choice, and bake in conventional oven at 375*F for 8-10 minutes, or until golden brown.  You can also bake in an air fryer or toaster oven at 375*F for 4-6 minutes. Garlic bread is a must in my house when eating Italian cuisine, and this has been a game-changer since going low FODMAP. 

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Homemade Pesto
Basil Leaves

Basil Pesto
(makes 1 cup of pesto)

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Rubber Spatula

  • Mortar & Pestle OR Food Processor

Directions:

1). Gather all ingredients & equipment. Measure or weigh out pine nuts and place in food processor (or mortar & pestle) and finely crush until it almost starts turning to a paste. Add garlic (or garlic replacer), basil leaves, and grated cheeses to food processor and pulse until everything is fully incorporated.  Add lemon juice, small pinch of salt, and then slowly pour olive oil in while you run the processor on low speed. The consistency should be paste-like. Taste test, and add salt and pepper to taste and process once more. Enjoy on fresh bread or al dente pasta. Deliziosa!

  • 2 C. (80g.) Fresh Basil Leaves 

  • 1/4 C. (48g.) Pine Nuts (can sub with unsalted walnuts, almonds or cashews)

  • 1/2 C. (48g.) Fresh Grated Parmesan

  • 1/4 C. (24g) Fresh Grated Pecorino Cheese (or more parmesan)

  • 2 t. Lemon Juice

  • Pinch of Kosher Salt

  • 1/3 C. (80 ml.) Low FODMAP Garlic Oil (or regular olive oil & 2 cloves garlic)

  • 2 t. Low FODMAP Garlic Replacer (omit if using fresh garlic)

 

​*You can make a large batch and freeze pesto into a silicone ice cube tray with cover for ease of measuring and use through the winter months. 

Cheese Sauce

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Small Mixing Bowl

  • Box or Rotary Cheese Grater

  • 2-Cup or Larger "Pourable" Glass Measuring Cup

  • Medium-Large Saucepan

  • Whisk & Rubber Spatula

Directions:

1). Gather all equipment & ingredients. Pour half & half into a pourable glass measuring cup and set aside. In a small bowl, combine salt, mustard powder, paprika, pepper, and garlic replacer (or powder), and set aside. Shred your cheese using a box or rotary grater and set aside.

  • 2 C. (473ml.) Half & Half (sub 2% milk, whole lactose free milk, or heavy cream)

  • 1/2 t. Kosher Salt

  • 1/2 t. Mustard Powder

  • 1/2 t. Paprika

  • 1/8 t. Black Pepper​​

  • 1/2 t. Low FODMAP Garlic Replacer (or 1/8 t. garlic powder)

  • 12 oz. (336g.) Shredded Cheese (I use 6oz. sharp cheddar, 2oz. swiss, 2oz. American, and 2oz. and shredded parmesan, but use any type of cheese that you have on hand). 

 

2). Melt butter in a medium saucepan on medium-high heat, watching closely. Once butter is melted and bubbling, add flour and whisk frequently for 1-2 minutes to cook out some of the starch. While whisking, slowly pour in about 1 C. of half & half, whisking constantly, until smooth. It will thicken quickly, so add the remaining cup of half & half and continue to whisk until fully incorporated and smooth.  Add spice mixture and continue to whisk. Sauce should be the consistency of gravy as you begin adding the shredded cheese. If it seems too thick you can add more milk or half & half 1 tablespoon at a time to thin it out before adding the cheese.  

  • 3 T. (42g.) Salted Butter

  • 3 T. (24g.) AP Flour (GF Flour Blend works too)

 

3). Make sure your sauce is quite hot (but not boiling) when you start to add the cheese. Add the shredded cheese 1/3 at a time and whisk until fully melted and incorporated before adding the next handful. It will be thick and stringy as it first starts melting, but keep whisking until it thins out, and then add the next handful. Once all the cheese is mixed in, cover and reduce the heat to keep warm until ready to use. Again, if sauce seems too thick you can add a little milk or half & half a tablespoon thin it out. Sauce will thicken as it cools. Taste test, and add more salt and pepper if desired.​

 

I use this cheese sauce on breakfast quiche or added to 12 oz. of cooked elbow macaroni to make delicious mac & cheese (serves 6 people). Enjoy!  

Creamy Cheese
Nachos
Mexican Street Decoration

Queso Blanco

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Small Mixing Bowl

  • 2-Cup or Larger "Pourable" Glass Measuring Cup

  • Box or Rotary Cheese Grater

  • Medium-Large Saucepan

  • Whisk & Rubber Spatula

  • Can Opener

Directions:

1). Gather all equipment & ingredients. Pour half & half into a pourable glass measuring cup and set aside. In a small bowl, combine salt, pepper, and garlic replacer (or garlic powder), and set aside. Open and drain green chiles and set aside. Shred your cheese using a box or rotary grater and set aside.

  • 2 C. Half & Half (can sub whole lactose free milk or heavy cream)

  • 1/2 t. Kosher Salt

  • 1/2 t. Black or White Pepper​​

  • 1/2 t. Low FODMAP Garlic Replacer (or 1/8 t. garlic powder) 

  • 1 - 4oz. Can Green Chiles 

  • 10 oz. Shredded Cheese (5 oz. pepperjack, 4 oz. white cheddar & 1 oz. fresh grated parmesan)

 

2). Melt butter in a medium-large saucepan on medium-high heat, watching closely. Once butter is melted and bubbling, add flour and whisk frequently for 1-2 minutes to cook out some of the starch. While whisking, slowly pour in about 1 C. of half & half, whisking constantly, until smooth. It will thicken quickly, so add the remaining cup of half & half and continue to whisk until fully incorporated and smooth.  Add spice mixture and continue to whisk. Sauce should be the consistency of gravy as you begin adding the shredded cheese. If it seems too thick you can add more milk or half & half 1 tablespoon at a time to thin it out before adding the cheese.  

  • 3 T. (42g.) Salted Butter

  • 3 T. (24g.) AP Flour (GF Flour Blend works too)

 

3). Make sure your sauce is quite hot (but not boiling) when you start to add the cheese. First, add the cream cheese and whisk until melted. Next add 1/3 of the shredded cheese, and whisk until fully melted and incorporated before adding the next handful. It will be thick and stringy as it first starts melting, but keep whisking until it thins out, and then add the next handful. Once all the cheese is mixed in, reduce the heat to low. Whisk in cheddar powder and green chiles until combined. Again, if sauce seems too thick you can add milk or half & half a tablespoon at a time to thin it out. If sauce seems too thin, please keep in mind that it will thicken as it cools. Taste test, and add more salt and pepper if desired.

  • 2 T. (30g.) Cream Cheese​

  • 2 T. (14g.) White Cheddar Powder (optional)

 

*This sauce is great for making copycat Chipotle burritos or chips & queso.  Enjoy!

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Spaghetti Sauce (Low FODMAP)
Makes about 8 Cups (or 68 fl. oz.) 

Equipment Needed:

  • 5 QT. or Larger Dutch Oven w/ Cover

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Can Opener

  • Small Mixing Bowl

  • Rubber Spatula OR Wooden Spoon

  • Cutting Board & Chef's Knife

  • Box OR Rotary Cheese Grater (for carrots)

  • Splatter Screen

Directions:

1). Gather all equipment & ingredients. Shred your carrots using a cheese grater and set aside. Chop fresh parsley & set aside. Fine chop small onion & garlic cloves (if using) and set aside. Combine spices in a small mixing bowl and set aside. Open all cans of tomato products and set aside.

  • 2 Medium Carrots Shredded

  • 2 T. Chopped Fresh Parsley (or 2 t. dried added to spice mixture)

  • 1 t. Low FODMAP Onion Replacer (or 1 Small Onion Fine Chopped)

  • 2 t. Low FODMAP Garlic Replacer (or 2 Cloves Minced Garlic)​

  • 2 t. Dried Oregano 

  • 1/8 t. Red Pepper Flakes

  • 1/2 t. Black Pepper

  • 1 t. Kosher Salt (more or less, to taste)

  • 2 T. Granulated Sugar (more or less, to taste)

 

2).  Heat dutch oven over medium high heat.  Once pan is nice and hot add olive oil, shredded carrots, and diced onions (if using), and let cook for 3-5 minutes until they soften up a bit. Stir frequently to avoid burning. Reduce heat to medium and add minced garlic (if using) and tomato paste. Let cook for another 2-3 minutes stirring constantly. Add a 1/4 C. of water to deglaze the bottom of pan. Add diced tomatoes, crushed tomatoes, tomato sauce, and spice mixture from step 1. Let everything simmer for about 5-7 minutes, stirring occasionally​

  • 3 T. Low FODMAP Garlic Oil (or regular olive oil if using minced garlic above)​

  • 6 oz. Tomato Paste

  • 1/4 C. Room Temp Water

  • 2 - 14.5 oz. Cans Diced Tomatoes

  • 1 - 28 oz. Can Crushed Tomatoes

  • 1 - 8 oz. Can Tomato Sauce 

 

3). Finally, add Bay leaves, fresh parsley, and 2 basil sprigs to the sauce, and stir gently. Reduce heat to med-low, cover and simmer for 20 minutes, stirring occasionally. Remove cover, taste test and add more seasonings if desired. Let simmer uncovered (or using a splatter screen) for another 20-30 minutes to allow liquid to reduce. Remove from heat and take out bay leaves and basil sprigs. Carefully use an immersion blender to help incorporate all of your flavors and blend up any large chunks. If you prefer a chunky marinara you can skip this step. Serve over fresh pasta, or use as a dipping sauce. Enjoy!

  • ​​2 Bay Leaves​

  • 2 Large Sprigs Fresh Basil

 

I use a water bath method to can my sauce for pantry storage. You can also portion and freeze your sauce for several months.

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Ingredients

Easy Fresh Marinara (Low FODMAP) 
Makes about 2 Cups (16 oz.) of Sauce

Equipment Needed:

  • Large Saucepan

  • Kitchen Scale

  • Measuring Cups & Spoons

  • High Speed Blender or Food Processor

  • Rubber Spatula 

  • Cutting Board & Tomato Knife

Directions:

1). Gather all equipment & ingredients. Wash & quarter whole tomatoes and cut out the cores. Place tomatoes into a high speed blender or food processor and pulverize them until they're completely liquified (there shouldn't be any seeds or chunks of tomato skin visible). Carefully transfer tomato juice to a large saucepan and place on the stove over medium high heat. Stir in seasonings, and lastly place fresh basil leaves and bay leaf into the pan.  Cover and bring to a simmer.  Reduce heat to medium low, and continue to simmer for 30-45 minutes, stirring occasionally. Before serving, remove the basil leaves and bay leaf with a pair of tongs. Taste test the sauce and add more seasonings if desired.  This is the sauce I use to dip my toasted cheese ravioli. It's so easy, and so delicious during garden tomato season. Enjoy!

  • 3-4 Large Garden Tomatoes (about 18-20 oz.)

  • 2 T. Low FODMAP Garlic Oil (omit if not cooking low FODMAP)

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder)

  • 1.5 t. Kosher Salt (more or less, to taste)

  • 1/4 t. Black Pepper

  • 1/8 t. Italian Seasoning

  • 1/8 t. Red Pepper Flakes (optional)

  • 1.5 t. Granulated Sugar (more or less, to taste)

  • 1 Bay Leaf

  • 1 Large Sprig of Fresh Basil (about 6 leaves)​

Margherita Pie

Easy Pizza Sauce (Low FODMAP)
Makes about 5 Cups (40 oz.) of Sauce

Equipment Needed:
  • Large Saucepan
  • Kitchen Scale
  • Measuring Cups & Spoons
  • Can Opener
  • Small Mixing Bowl
  • Rubber Spatula OR Wooden Spoon
  • Cutting Board & Chef's Knife
  • Splatter Screen
Directions:
1). Gather all equipment & ingredients. Combine all ingredients in a medium saucepan, bring to a simmer on medium heat. Reduce heat to low and let simmer uncovered for 30-45 minutes, stirring occasionally. Use caution, as sauce may bubble and splatter, especially when you stir it. Use a splatter screen if you have one. Store unused sauce in an airtight container and refrigerate for up to 7 days. You can also portion and freeze in an airtight containers or freezer bags for up to 6 months. I figure about 4-5 oz. of sauce per pizza. Enjoy!
  • 1- 28 oz. Can Crushed Tomatoes
  • 1- 15 oz. Can Tomato Sauce
  • 1/4 C. (40g.) Granulated Sugar (more or less, to taste - I like mine on the sweeter side)
  • 2.5 t. (13g.)  Kosher Salt (more or less, to taste)
  • 1/2 t. Black Pepper
  • 2 t. Dried Oregano
  • 1 t. Italian Seasoning
  • 1 T. Garlic Replacer (or 1 t. Garlic Powder)
  • 1/4 t. Onion Replacer (or 1/4 t. Onion Powder)​
 
*This is the perfect dipping sauce for my copycat Pizza Hut cheesy breadsticks.
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Gourmet Dish
Herbs and Minerals

Easy Pan Sauce

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Silicone Whisk

  • Cutting Board & Chef's Knife

  • Large Skillet (stainless steel or non-stick is fine)

  • Small Mason Jar with Lid

Directions:

1). Gather all equipment & ingredients. Finely chop fresh herbs of choice.  Make a cornstarch slurry (if using) and set aside. 

  • 1 t. Fresh Herbs of Choice (rosemary, thyme or chives)

  • Cornstarch Slurry (or 1/2 t. Xanthan Gum) for Thickening

 

2). Heat a large skillet on medium-high heat. Add butter and stock to the hot skillet (preferably the same pan you browned your meat in). Whisk liquid around, scraping up any brown bits stuck to bottom of pan, and then add fresh herbs and parsley.  When sauce comes to a simmer you can whisk in xanthan gum, or cornstarch slurry. If using slurry you will want to give it a good shake, and add a little at a time, bringing your sauce back up to a simmer before adding more. Repeat this process until you reach the desired consistency.  Whisk in any additional juices or drippings you may have from your meat and enjoy! 

  • 1/2 C. (4 fl. oz.) Chicken or Beef Stock 

  • 3 T. Butter

  • 1 T. Fresh Chopped Parsley (or 1 t. dried)

​

**There are many variations of pan sauce.  You can sauté 2 T. diced onion, and/or 1 clove minced garlic in the butter for a few minutes before adding the stock and remaining ingredients.  This will give your sauce another punch of flavor and depth. If you're garlic and onion sensitive you can substitute by adding chives, and/or garlic replacer during the thickening process.  You can always use dried herbs in place of fresh as well.  An easy herb conversion to remember, is that 1 T. fresh herbs is equal to 1 t. dried herbs. This is a quick and easy sauce that pairs well with chicken, steak, or pork. Enjoy!

Spices

Low FODMAP Cajun Seasoning

Equipment Needed:

  • Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Whisk

Directions:

1). Gather all equipment & ingredients. Combine ingredients in a small mixing bowl and stir well to combine. Store in an airtight container, or use a spice shaker if you have one available. I wash and save these as my spices run out. You can also purchase them near the bulk spices at certain grocery stores. 

  • 1/4 C. Paprika

  • 1 T. Low FODMAP Garlic Replacer (or 1 t. garlic powder)

  • 2 t. Dried Oregano

  • 2 t. Dried Basil

  • 1 t. Dried Rosemary

  • 1 t. Dried Thyme

  • 1 t. Turmeric 

  • 2 T. Kosher Salt (more or less to taste)

  • 1 t. Black Pepper

  • 1 t. Cayenne Pepper (more or less to taste)

  • 1/4 t. Low FODMAP Onion Replacer (or 1/2 t. onion powder)

  • 2 t. Dried Chives

Herbs and Spices
Super Health Food

Low FODMAP Dry Rub

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Choose one: Small Mixing Bowl, Mortar & Pestle, Small Food Processor

  • Whisk

Directions:

1). Gather all equipment & ingredients. Combine all ingredients in a small bowl and stir well. Alternately, you can combine in a mortar and pestle, or small food processor to incorporate everything really well. Place in an airtight container and store in a cool dry place for up to 1 year. 

  • 1/2 C. Packed Brown Sugar

  • 1/4 C. Paprika

  • 2 t. Smoked Paprika

  • 3 T. Kosher Salt (more or less to taste)

  • 1 T. Black Pepper

  • 2 T. Dried Chives

  • 1/4 t. Low FODMAP Onion Replacer (or 1 t. onion powder)

  • 1 T. Low FODMAP Garlic Replacer (or 1 t. garlic powder) 

  • 2 t. Dry Mustard

  • 1 t. Chili Powder

  • 1 t. Turmeric (optional)

Herbs

Italian Seasoning

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Choose one: Small Mixing Bowl, Mortar & Pestle, Small Food Processor

  • Whisk

Directions:

1). Gather all equipment & ingredients. Combine all ingredients in a small bowl and stir well. Alternately, you can combine in a mortar and pestle, or small food processor to incorporate everything really well. Place in an airtight container and store in a cool dry place for up to 1 year. 

  • 1/3 C. (10g). Dried Oregano

  • 1/3 C. (8g.) Dried Parsley

  • 1/3 C. (12g.) Dried Basil

  • 3 T. (6g.) Dried Thyme

  • 3 T. (8g.) Dried Rosemary

 

*I like to save and wash any empty spice shakers to use for storage.  You can also buy shakers on amazon or near the bulk spices at your local grocery store. 

Herbs and Minerals
Meat Tacos
Chiles

Low FODMAP Taco Seasoning

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Choose one: Small Mixing Bowl, Mortar & Pestle, Small Food Processor

  • Whisk

Directions:

1). Gather all equipment & ingredients. Combine all ingredients in a small bowl and stir well. Alternately, you can combine in a mortar and pestle, or small food processor to incorporate everything really well. Place in an airtight container and store in a cool dry place for up to 1 year. 

  • 1/3 C. Chili Powder

  • 3 T. Ground Cumin

  • 2 T. Ground Turmeric

  • 2 t. Smoked Paprika

  • 2 T. Paprika

  • 1 t. Crushed Red Pepper Flakes (optional)

  • 2 T. Black Pepper

  • 3 T. Kosher Salt

  • 1 T. Low FODMAP Garlic Replacer (or 1 t. garlic powder) 

  • 1/4 t. Low FODMAP Onion Replacer (or 1 t. onion powder)

  • 2 t. Dried Oregano

​

*I like to save and wash any empty spice shakers to use for storage.  You can also buy shakers on amazon or near the bulk spices at your local grocery store. 

Organic Vegetables

Dry Ranch Seasoning & Dill Dip

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Choose one: Small Mixing Bowl, Mortar & Pestle, Small Food Processor

  • 1 Small Mixing Bowl for Mixing the Dip

Directions:

1). Making Low FODMAP Dry Ranch Seasoning - Gather all equipment & ingredients. Combine all dry ingredients in a small bowl and stir well. Alternately, you can combine in a mortar and pestle, or small food processor to incorporate everything really well. Place in an airtight container and store in a cool dry place for up to 1 year. 

  • 2 T. (15g.) Buttermilk Powder

  • 1 t. Dried Parsley 

  • 1/2 t. Dried Dill 

  • 1/2 t. Dried Chives

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder)

  • 1/8 t. Low FODMAP Onion Replacer (or 1/8 t. onion powder)

  • 1/2 t. Table Salt

  • 1/8 t. Black Pepper

 

2). Making Ranch Dill Dip - Combine wet ingredients, plus sugar and dry dill in a small mixing bowl and stir well.  Add the entire batch of dry ranch seasoning that we made in step 1, and mix to combine. Refrigerate for 1 hour before serving to give the flavors a chance to marry. â€‹

  • 1/2 C. (115g.) Real Mayonnaise

  • 1/2 C. (120g.) Sour Cream (or 120g. Tofutti Sour Cream for Low FODMAP)

  • 1 T. Lemon Juice

  • 1/8 t. Dried Dill (or 1/2 t. Fresh)

  • 1/4 t. Granulated Sugar

​

**I have this recipe separated, because you can make the dry ranch seasoning for other recipes (dressings, dips, soups, etc.). I like to use the ranch seasoning primarily for making dill dip that I use on veggie pizza. You can make this recipe into ranch dressing by omitting the added 1/4 t. dried dill, and adding some 2% milk (a little at a time) to thin it out to a dressing consistency.  Enjoy! â€‹

Homemade Tzatziki
Fish Market
Fish and Herbs Knolling

Low FODMAP Tartar Sauce

Equipment Needed:

  • Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Small Rubber Spatula

  • 8 oz. Plastic Food Storage Container w/ Lid

  • Cutting Board & Sharp Knife or Veggie Chopper

Directions:

Gather all equipment & ingredients.  Fine Chop pickle and onions (or chives). Combine all ingredients in a small mixing bowl, and stir well.  Let sit in fridge for at least 30 minutes before serving so flavors have a chance to combine.  Stir again before serving. Enjoy!

  • 1/2 C. (112g.) Real Mayonnaise

  • 1/4 C. (56g.) Kraft Miracle Whip 

  • 1/4 C. (48g.) Finely Chopped Dill or Sweet Pickle

   (or use store bought relish if desired)

  • 2 t. Pickle Juice

  • 1 T. (4g.) Fresh Chopped Chives (or 1 T. finely chopped onion)

  • 1 T. Onion Oil (skip if using real onion above)

  • 1/4 t. Kosher Salt

  • 1/8 t. Black Pepper

  • 1 t. (4g.) Granulated Sugar (more or less, to taste)

  • 1 t. Lemon Juice​

Morning Coffee on the Terrace

Toasted Panko & Parmesan
(Pangrattato)

Equipment Needed:

  • Cutting Board & Chef's Knife

  • Small Mixing Bowl

  • Kitchen Scale

  • Medium Saucepan

  • Measuring Cups & Spoons

  • Small Rubber Spatula or Wooden Spoon

  • 8 oz. Food Storage Container w/ Lid

Directions:

1). Gather all ingredients and equipment. Heat a medium saucepan over medium heat. When pan is hot add oil, breadcrumbs, parmesan, parsley, and salt. Sauté, stirring frequently for about 4 minutes, or until mixture starts to turn a nice golden brown. Remove from heat, let cool, and transfer to a serving bowl, or food storage container with tight fitting lid. Do not cover until the mixture is completely cooled. Enjoy!

  • 1/4 C. (15g.) Panko Crumbs 

  • 1/4 C. (30g.) Regular Breadcrumbs

  • 2 T. (30ml.) Low FODMAP Garlic Oil

  • 1.5 T. (12g) Fresh Grated Frigo Parmesan

  • 2 T. Fresh Chopped Parsley (or 2 t. dried)

  • Pinch of Kosher Salt

 

*I like to sprinkle this (generously) on salads, pasta dishes, and in wraps. Store in fridge for up to 7 days, or in the freezer for up to 2 months.

 

**To make this dish GF I recommend processing your favorite GF bread in a food processor to make the breadcrumbs. I use Trader Joe's and/or Udi's white sandwich bread for this. There are also a few decent GF panko and regular breadcrumb options available at the grocery store. 

Spices
Salad
Bread

Low FODMAP
Seasoned Croutons - GF

Equipment Needed:

  • Large Mixing Bowl

  • Kitchen Scale

  • Parchment Lined Baking Sheet (or half sheet pan)

  • Cutting Board & Sharp Knife or Veggie Chopper

  • Measuring Cups & Spoons

  • 8 oz. Pourable Glass Measuring Cup

  • Rubber Spatula or Wooden Spoon

  • 24-36 oz. Food Storage Container w/ Lid

Directions:

1). Gather all ingredients and equipment. Preheat oven to 325*F. Prepare a baking sheet with parchment paper. Cut bread into 1/2" cubes and place in large mixing bowl. Place dried spices into a small bowl and set aside. Place oil into an 8oz. "pourable" glass measuring cup (let oil thaw completely if frozen), and set aside. See notes on oil below before starting.

2). Lightly drizzle a couple tablespoons of oil over the bread cubes. Sprinkle about 1/3 of the spice mixture over bread cubes and gently toss to coat well. Repeat this process 2 more times or until you have used up all of the oil and spice mixture.  Add the grated parmesan cheese and toss to coat everything well.

  • 4 T. Grated Parmesan Cheese (optional)

3). Gently transfer the seasoned bread cubes to the prepared baking sheet in an even layer. Bake for 15-20 minutes, tossing every 5 minutes for even browning. Once they are becoming golden brown and crunchy, remove from oven and let cool completely before storing in a container with tight fitting lid. Enjoy!

​

**We eat these on salads, or as a snack all by themselves. Store in fridge for up to 3 weeks, or in the freezer for up to 3 months.

French Fries

Copycat Raising Cane's
Dipping Sauce

Equipment Needed:

  • ​Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Whisk & Small Rubber Spatula

  • 2 Cup Food Storage Container with Tight Fitting Lid

Directions:

1). Gather all equipment and ingredients. Combine all ingredients in a small mixing bowl, and whisk until well combined with no lumps. Let rest in fridge for 20-30 minutes before serving so the flavors have some time to marry. 

  • 1/2 C. (112g.) Real Mayonnaise

  • 1/4 C. (70g.) Heinz Ketchup

  • 2 t. (10g.) Worcestershire Sauce

  • 1 t. Oyster Sauce (optional)

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder)

  • 1/8 t. Kosher Salt

  • 1/2 t. Black Pepper (fresh ground preferred)

  • 1/8 t. White Pepper (or more black pepper)

  • 1/2 t. Lemon Juice​​

Sauce.jpg
Fried Chicken Breast Sandwich
Cucumbers and Dill

Jen's Bomb-Diggity Burger Sauce

Equipment Needed:

  • ​Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Whisk & Small Rubber Spatula

  • 2 Cup Food Storage Container with Tight Fitting Lid

Directions:

1). Gather all equipment and ingredients. Combine all ingredients in a small mixing bowl, and whisk until well combined with no lumps. Let rest in fridge for 20 minutes before serving so the flavors have some time to fully incorporate. 

  • 1/2 C. (112g.) Real Mayonnaise

  • 2 t. (10g.) Tabasco Brand Sriracha

  • 1 t. (5g.) Oyster Sauce (sub w/ Worcestershire)

  • 2 T. (35g.) Ketchup

  • 2 t. (10g.) Yellow Mustard

  • 1 t. (5g.) Vinegar (white, apple cider, or rice will do)

  • 2.5 T. (38g.) Dill Relish (or fine chopped dill pickle)

  • 1.5 t. (6g.) Granulated Sugar (more or less, to taste)

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder)

  • 1/4 t. Black Pepper

  • 1/4 t. Paprika

  • 1/4 t. Crushed Red Pepper Flakes (optional)

  • 2 t. Fresh Chopped Chives (or 1/4 t. onion powder)

 

*We love this dip on burgers, chicken sandwiches, or for dipping french fries. The recipe as written has a mild kick to it.  You can add more or less sriracha, black pepper, and crushed pepper to your preferred spice level. I've tested A LOT of burger sauces and this one ticks all the boxes. I won't eat a burger without it.

Sliced Avocado

Creamy Avocado Chile Sauce
Makes 14-16 oz.

Equipment Needed:

Directions:

Gather all equipment & ingredients. Wash & dry all produce. Using gloves, remove seeds and veins of jalapeno peppers and set aside. If you want your sauce to be spicy, you can leave the seeds in some or all of the jalapenos. Place egg and oil in a bowl w/ immersion blender or food processor and blend for 1 minute. It should become a creamy consistency. Add all remaining ingredients to the blender and process until you get the sauce to a smooth consistency of your liking. Taste test and add more seasonings if desired. This is great on birria tacos, steak, or as a dip for tortilla chips. Enjoy!

  • 1 Large Egg

  • 1/3 C. (75g.) Fat of Choice (duck fat, pork fat, beef tallow, olive oil, avocado oil, garlic or onion oil)

  • 1 t. Dried Cilantro (or 1 T. fresh)

  • ¼ t. Kosher Salt

  • ¼ t. Black Pepper

  • 2 t. Garlic Replacer (sub w/ 1/2 t. garlic powder or 1 clove fresh garlic)

  • 1 T. Fresh Chopped Chives (sub w/ 1/2 t. onion powder)

  • 2 T. Lime Juice (more or less, to taste)

  • 3 Jalapeno Peppers, seeded and quartered

  • 1 Ripe Avocado

  • 1 Bunch (28g.) Fresh Parsley

  • 2 T. Softened Butter

 

*This sauce is more traditionally made with fresh cilantro in place of the fresh parsley, but I’m not a fan of fresh cilantro, so the parsley is a great substitute. If you’re making a meat entrée with this sauce, you can also blend in some of the meat drippings for added flavor. It's so good! 

Guacamole
Indian Spices
Rosemary Cosmetics

Low FODMAP Sweet & Spicy BBQ Seasoning 

Equipment Needed:

  • Small Mixing Bowl

  • Measuring Spoons

  • Food Storage Container w/ Lid

 

Directions: Combine all ingredients in a small mixing bowl. Stir until well combined.  Store in airtight food container for up to 12 months. 

  • 5 T. Brown Sugar (sub w/ white sugar)

  • 4 T. Kosher Salt

  • 2 T. Paprika

  • 1 t. Smoked Paprika

  • 1 t. Chili Powder

  • 1 t. Cumin

  • 1 T. Garlic Replacer (2 t. garlic powder if not cooking low FODMAP)

  • 1 t. Onion Replacer (2 t. onion powder if not cooking low FODMAP)

  • 1 T. Black Pepper

  • 1/2 t. White Pepper

  • 1/2 t. Cayenne Pepper

  • 2 t. Dried Oregano

  • 2 t. Dried Thyme

  • 2 t. Dried Rosemary

  • 1 T. Dried Parsley

  • 1 T. Dried Chives

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