Sauces, Dips & Dressings

Who says you can’t have flavour without FODMAPs? Sure, onion & garlic are in SO MANY of the seasonings, sauces, and condiments that are available at the store. But, that doesn’t mean salt and pepper are your only options. This dietitian-approved low FODMAP taco seasoning is an easy homemade alternative…

This low FODMAP pesto is both garlic free and delicious – yes it’s possible to be both! It’s also quick to whip up in 5 minutes in a high-powered blender or food processor – you can’t beat the convenience! I love to serve this no-garlic pesto as a sauce with…

You may be wondering, is eating hummus ok for IBS? This is a question I get surprisingly often as a gut health dietitian. Store-bought hummus (and many recipes) can contain garlic which is a high FODMAP ingredient. This homemade low FODMAP hummus recipe is made without garlic and onion. It…

This creamy kefir salad dressing is a game changer when it comes to building nourishing salads and dinner bowls. Prepared in just 5 minutes, it will quickly become one of your favourite ways to use kefir as an ingredient. As a registered dietitian, I often get asked about foods that…

Let’s face it, it can be difficult to find yummy dairy free dips and sauces. As a registered dietitian, I work with folks who avoid dairy for many different reasons. Including milk allergies, gut health issues, and vegan lifestyles. One dip in particular that is almost always made with…

This easy homemade garlic-infused oil recipe is a staple to have in your home if you follow a low FODMAP diet for IBS. It’s packed full of garlic flavour, but without the FODMAPs! It’s the perfect gut friendly cooking oil for people who are sensitive to the FODMAP in…

As a registered dietitian I am excited to share this simple vegan baba ganoush eggplant dip with you! Did I mention that it is also low FODMAP? Before I knew how easy homemade dips were, I was always so impressed at potlucks. I thought I was eating these extravagant…

Unfortunately living in Calgary means that many months of the year fresh fruits and vegetables are not in season and therefore the price to purchase these foods can be quite expensive! From an economical standpoint it can often be better to buy frozen fruits or vegetables in the off season.

If you’re looking for a super flavourful pasta sauce without garlic and onion, then look no further. This is the best low FODMAP pasta sauce! As registered dietitians who specialize in the low FODMAP diet we know that low FODMAP tomato sauce or pasta sauce without garlic and onion…