Look Fody makes a Ketchup. If you don’t know about Fody it’s a low FODMAP brand that makes life easy again. You can just buy their ketchup and it’s a good stand in for Ketchup. Is it a great ketchup no, but it’s ketchup and it’s easy to squeeze it out of a bottle. If you don’t have access to Fody or want a to make it on your own here’s a simple quick recipe I totally recommend. On the plus side this is also a Diabetic friendly ketchup as I use stevia to sweeten it.
This is the fastest ketchup on the internet, with the lowest amount of effort. Add to pot and let it sit for an hour you can’t get much faster than that.
Here’s a great recipe for BBQ now that you have ketchup!
[low FODMAP] Ketchup
When you need ketchup and can't use the off the shelf stuff. This is a super fast and low effort ketchup!
Prep Time5 minutes mins
Cook Time1 hour hr
Course: Pantry
Cuisine: American
Keyword: diabetic, ketchup
Servings: 56 servings
Calories: 514kcal
- 2 28oz Cans of Crushed tomato This has no seeds or peel in it, if you substitute something else with seeds and skins you will need to remove them later.(With a sieve.)
- 2/3 cup Stevia You can sub in another sugar substitute. It will taste more authentic with 1/2 Stevia and 1/2 Sugar but I'll leave it up to your choice.
- 1/2 tbsp salt
- 1/4 tsp black pepper
- 1/8 tsp mustard powder
- 1/2 tsp ground cloves
- 1 tsp infused garlic oil
- 1 tsp infused onion oil
- 3/4 cup white vinegar
Whack all the ingredients it all in a pot/slow cooker.
Stir it all together in the pot.
Turn on stove to low. Place pot on stove.
Reduce to your desired thickness. I suggest at least 1 hour on the stove to let the flavours mingle. If you want a thicker ketchup leave it on longer.
Let ketchup cool for 1 hour before putting it in the fridge. (This make helps to avoid the sour flavour that sometimes happens to tomato sauces.)
A lot of other recipes use different types of tomato to get this project started. Crushed Tomato in a can is the one to use as all the work has been already done for you. If you use something else you should both Blend and then strain in through a sieve. This is the all pro wack it in and use it recipe! Literally, you could use it right away in a pinch. It will taste better after an hour on the stove but who am I to tell you what to do.
Sodium: 5290mg | Calcium: 480mg | Vitamin C: 125mg | Vitamin A: 2932IU | Sugar: 60g | Fiber: 27g | Potassium: 4017mg | Calories: 514kcal | Trans Fat: 1g | Saturated Fat: 1g | Fat: 12g | Protein: 23g | Carbohydrates: 101g | Iron: 18mg
This recipe is experimental and has not been in the test Kitchen Yet. I created it for the request here.
low FODMAP creamy chicken soup
This is a staple in so many recipes I thought it was time to make a FODMAP version. This is at this time experimental but as people were asking for it, here's the recipe.
Prep Time10 minutes mins
Cook Time10 minutes mins
Course: Appetizer
Cuisine: American
Keyword: creamy chicken soup
Servings: 4 people
Calories: 402kcal
- 1 tbsp onion infused oil
- 3 tbsp butter you may want to use unsalted butter and add salt later.
- ½ cup corn starch
- 1 tsp garlic infused oil
- 1 small carrot diced
- 1/2 diced bell pepper
- 1 diced small celery stick (skip this if you are in elimination stage) This needs to be a small stick to be low FODMAP. We are making several servings so just it should be fine. (If Mannitol is a trigger skip this. If you don't know if that's a trigger, skip this.)
- 2 cups low FODMAP chicken stock buy it or make it
- 3 cups lactose free milk
- 1/2 tsp salt
- 1/4 tsp thyme if you like time do 1/2 tsp.
- 1/4 tsp black pepper
- 1 cup cooked chicken diced or shredded
Heat onion infused oil and garlic infused oil in a large pot over medium high heat.
Add carrots, celery and red peppers, cook for 2 minute to soften.
Adding in the Roux (Stir Continuously)
Add butter and wait for it to melt.
Then add flour and mix until incorporated, and stir constantly for 1 minute.
Add broth slowly, while stirring continuously. It will check chunky, but if you stir a lot and add stock slowly everything will be ok.
reduce heat to medium
add milk. stirring continuously. Make sure you get to the bottom.
Bring to simmer. It will thicken over the next 5 minutes. Now you can stir occasionally but don't let it boil.
Once it has thickened Taste it! You may want to add more salt/pepper. But only do that after tasting.
Serving: 2cups | Sodium: 656mg | Calcium: 222mg | Vitamin C: 24mg | Vitamin A: 2525IU | Sugar: 12g | Fiber: 1g | Potassium: 529mg | Cholesterol: 71mg | Calories: 402kcal | Saturated Fat: 11g | Fat: 23g | Protein: 18g | Carbohydrates: 30g | Iron: 1mg
I was feeling a little tired this morning so I figured why not be productive by making some stock. My Dad is coming over this weekend so I needed to make some vegetarian recipes. To help with that I thought that it might be time to make a vegetarian soup. Of course if you are going to make soup you need to have stock. It’s really hard to find FODMAP stock as most recipes use onion and that’s a no-no. I decided it was time for me to take up the challenge and make some FODMAP friendly vegetarian stock.
Nothing tastes better than a little of the old BBQ chicken. Here’s a really simple spice recipe that I make in large quantity and always have on hand.
[low FODMAP] BBQ Chicken Spice
A great BBQ spice for chicken and other meats.
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Dinner
Cuisine: American
Keyword: Spice
Servings: 4
Calories: 59kcal
- 1 tbsp Smoked Paprika
- 1 tbsp Paprika
- 1 tbsp Dried Parsley Flakes
- 1 tsp Salt
- 1 tsp Black Pepper
- 0.5 tbsp Dried Basil
- 0.5 tbsp Cayenne Pepper Adjust to taste
Sodium: 2344mg | Calcium: 73mg | Vitamin C: 4mg | Vitamin A: 7900IU | Sugar: 1g | Fiber: 6g | Potassium: 410mg | Calories: 59kcal | Fat: 2g | Protein: 3g | Carbohydrates: 11g | Iron: 4.6mg
I want to give props to Highproofspirits.com for inspiring this recipe. We altered it to make it a little simpler and low FODMAP friendly. Technically, according to Monash University, you can drink 4 ounces of this in one sitting and still be “in the green”. As we use maple syrup as the sweetener and it’s only measurement in the app was at 1 ounce of maple syrup is “green”. You may be able to tolerate more, but if we are calling this low FODMAP I just wanted to specify the serving size.
[FODMAP] Kalhua
Sometime you need Kalhua for a recipe and you need it to be Fodmap Friendly. Here’s a substitute Kahlua you can have enjoy in moderation. Nothing like Homemade Kalhua to make your desserts amazing.
Prep Time5 minutes mins
Infusion Time1 day d
Total Time1 day d 5 minutes mins
Course: Drinks
Cuisine: drink
Keyword: Kalhua, Vodka
Servings: 26 people
Calories: 60kcal
- 1 cup Coffee Beans
- 2 cup Vodka
- 6 oz water
- 6 oz maple syrup
Combine Coffee and Vodka in a jar or some tupperware.
Let coffee infuse the vodka for 24 hours.
Put a large Glass Mug in the sink, Put your coffee filter on top of it.
Pour the contents of your jar into the coffee filter/Glass Mug
Pour contents of Glass Mug into the bottle with water and maple syrup.
We took the liberty of testing with a select group of friends. We altered the recipe and tried: Whiskey vs Vodka, and using a longer infusion.(7 days)Â
We did have a vote and the 24 coffee infused vodka was the winner. A secondary test was that at the end of the night, we had no more 24 hours Vodka Kahlua, it had all been drunk up but we still had both the whiskey and the 7 days Kahlua. I think that is really the true winner if it gets drunk up. Sodium: 1mg | Calcium: 8mg | Sugar: 4g | Potassium: 19mg | Calories: 60kcal | Fat: 1g | Protein: 1g | Carbohydrates: 4g | Iron: 1mg
This is a no brainer. Simple and great with vegetables.
Ranch Dressing
If you can use fresh instead of dried, do it. Finally a dressing that won't kill you.
Prep Time5 minutes mins
Fridge Time30 minutes mins
Total Time35 minutes mins
Course: Appetizer
Cuisine: American
Keyword: salad dressing
Servings: 16
Calories: 128kcal
- 1/2 cup mayo Hellman’s is the best
- 1/2 cup sour cream lactose free
- 1 tsp Onion Infused Oil
- 2 tbsp dried parsley
- 3 tbsp fresh dill Dry dill will work in a pinch, but fresh is way better.
- 1 tsp Garlic Infused Oil
- 1 pinch salt a couple shakes
- 1 pinch pepper a couple shakes
Serving: 4tbsp | Sodium: 103mg | Calcium: 18mg | Vitamin C: 1mg | Vitamin A: 102IU | Sugar: 1g | Potassium: 23mg | Cholesterol: 13mg | Calories: 128kcal | Saturated Fat: 3g | Fat: 14g | Protein: 1g | Carbohydrates: 1g | Iron: 1mg
