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Sauces, Dips & Dressings

A white bowl filled with taco seasoning made up of low FODMAP spices including chili pepper, cumin, paprika, salt, oregano, and chives.

6-Ingredient Low FODMAP Taco Seasoning

January 23, 2023

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…

a clay colored bowl filled with green garlic free pesto and a lemon garnish sitting on a marble countertop beside a white and green dish cloth

5 Minute Garlic-Free Pesto Sauce (Low FODMAP)

December 23, 2022

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…

A black plate with sliced pita bread, carrot sticks, cucumber slices, and a bowl of orange colored hummus sitting on a white countertop beside a pale orange and white towel.

No-Garlic Roasted Red Pepper Hummus (Low FODMAP)

August 24, 2022

This recipe for low FODMAP roasted red pepper hummus is creamy and delicious! While store-bought hummus usually contains garlic which is high FODMAP, this homemade hummus recipe is made without garlic and onions. It also uses canned chickpeas, which are lower FODMAP than dried chickpeas. Ready within 20 minutes! Yes,…

A large bowl filled with salad greens and a lemon wedge beside a smaller green bowl containing a creamy green dressing. Both bowls sit on a marble countertop.

5-Minute Creamy Kefir Salad Dressing

August 22, 2022

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…

black bowl filled with white tzatziki with chunks of cucumber and dill sprinkled on top sitting on a marble counter with some crackers and a pale yellow dish cloth

Quick No-Dairy Tzatziki (Low FODMAP Option!)

July 18, 2022

This quick 5-minute tzatziki recipe combines dairy-free coconut yogurt, diced cucumber and dill, and can be easily made low FODMAP diet friendly by simply substituting the minced garlic for low FODMAP garlic-infused oil. Creamy and satisfying, use this tzatziki as a dip, as a sauce, or in wraps…

A jar filled with oil and a bulb of garlic sitting on a cutting board

How to Make Garlic-Infused Oil at Home (Low FODMAP)

May 16, 2022

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…

a bowl of veggies including cucumber, cherry tomatoes, and carrot sticks. There is a smaller bowl inside that bowl filled with a beige coloured dip garnished with some parsley and a slice of lemon.

Creamy Vegan Baba Ganoush (FODMAP Friendly)

October 5, 2020

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…

Strawberry Yogurt Dip in a white bowl surrounded by pineapple and strawberries

Strawberry Yogurt Dip

July 27, 2020

**This post was developed and written by Nancy Gammack, RD when was a dietetic intern and volunteer for Ignite Nutrition. 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…

A white table with linen napkins, dry pasta spilling out of a jar, four fresh tomatoes and some spices. A bowl of tomato sauce sits off to the side.

Flavorful Low FODMAP-Safe Tomato Sauce (no garlic)

December 3, 2018

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…