Salsa for FODMAPers, and party dip variation

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Salsa for FODMAPers, and party dip variation

Gluten-free, lactose-free, FODMAP friendly

Summer weather calls for the occasional spicy-hot treat. Here’s a tasty salsa without fresh onion or garlic. You’d probably call it “mild.” For “medium” or “hot,” have at it with the Tabasco. This salsa is made only with FODMAP friendly ingredients, but while a little spicy food might not set off your internal fireworks, too much can still be dangerous. Monitor your own tolerance!

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Savory Peanut Butter-Cilantro Sauce

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Savory Peanut Butter-Cilantro Sauce

Gluten-free, Lactose-free, FODMAP friendly

This recipe originally contained honey, soy sauce, and garlic. Our FODMAP friendly version is tasty on chicken (think “satay”), rice, noodles, or vegetables, adding enough protein to create a meatless entrée.

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Curry Powder

curry

Curry Powder

Gluten-free, Lactose-free, FODMAP friendly

Spice blends can be minefields when we have food sensitivities. They often come laden with garlic, onion, and mysterious “natural flavors.” Here’s a zippy curry powder you can substitute for one of those (admittedly wonderful…) commercial blends. I like it sprinkled on browned bison burger for breakfast. This recipe makes a very small batch, but it would be easy to double, triple, etc.

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White Sauce

whitesauce

White Sauce

Gluten-free, lactose-free, FODMAP friendly

Yield: 1 cup

White sauce has a boatload of uses. It can serve as a base for gravy (substitute meat drippings for the butter) or creamy soup (see the CCF Tomato Soup recipe for an example); it can absorb a dollop of pesto to create a lovely alternative to tomato-based pasta sauce; or all by itself, it can turn a bowl of cooked peas and potatoes into something special. Well, you might want to add a touch of basil to that. Here’s another: While a cup of rice cooks, sauté a few vegetables and add them with a can of tuna to a batch of white sauce, and you’ll have tuna-rice casserole. I bet you’ll think of other ways to use white sauce without half trying.

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Pizza Sauce: Pizza, Spaghetti, Italian Chicken Oh My!

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Pizza Sauce: Pizza, Spaghetti, Italian Chicken Oh My!

Gluten-free, Lactose-free, FODMAP friendly

Prep time: 45 mins                           Yield: about 5 cups

I definitely miss my rich, garlicky tomato sauce, the classic recipe in Laurel’s Kitchen. Many FODMAPers can substitute garlic-infused olive oil for garlic, but I can’t. So this is my go-to tomato sauce, spicy and versatile.*

As always when cooking with tomatoes, fresh is best—but sieved, canned tomatoes take well to saucing.

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Ketchup and BBQ Sauce

ketchup

Ketchup and BBQ Sauce

Gluten free, FODMAP-friendly

Yield: about 3 cups (I generally make a double batch)

This page looks like an entire cooking course, but a lot of cool concepts come together in ketchup making. The process is actually simple. It just takes time, so think of all these footnotes as something to read while the ketchup simmers.

To create the recipe, I started with the “Tomato Catsup” recipe in the 1964 edition of the good old Joy of Cooking, eliminated forbidden ingredients and simplified the process a bit. My free-eating friends like the result—the true test of a FODMAP-friendly recipe.

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