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Sauces, Soups and Seasonings

Below is a collection of sauces, soups and seasonings to help you eat well on a FODMAP Free or Low FODMAP diet.

 

Different people react differently to many herbs and spices, so if you know you react badly to some (e.g. horseradish or fennel), don’t use it.  Either omit it or experiment to find an alternative.

 

Happy cooking and bon appétit !

 

Basil-Parsley-Chive Paste

Basil-Parsley-Chive Sauce

Basil-Parsley-Chive Sauce Author: Sue Daoulas Recipe type: Sauces Prep time:  5 mins Total time:  5 mins Jazz up your Crispy Turkey Cutlets or an other plain meat with this quick herb paste. Ingredients 1 cup fresh basil leaves, loosely packed ½ cup fresh parsley, loosely packed 2 tablespoons fresh chives, chopped ¼ cup lemon juice ½ teaspoon …

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Caramelized sugar

Caramelized Sugar

Caramelized Sugar Author: Sue Daoulas Recipe type: Syrup Prep time:  5 mins Cook time:  10 mins Total time:  15 mins In 15 minutes you can make caramelized sugar and substitute it for molasses in most recipes. You get the sweet syrup taste and no FODMAPS! Ingredients 1 cup granulated sugar 2 tablespoons water ¼ teaspoon lemon juice* …

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barbecue__sauce

FODMAP Free Barbeque Sauce

  Barbeque Sauce Author: Sue Daoulas Recipe type: Sauce Prep time:  10 mins Cook time:  10 mins Total time:  20 mins FODMAP free barbeque is now within your reach. Use this sauce with “pulled” chicken or pork or as a brush on marinade for grilling. Ingredients 1 cups red wine vinegar ½ cup hot water 3 tablespoons …

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FODMAP Free BASIC BROWN STOCK

  FODMAP Free BASIC BROWN STOCK Author: Sue Daoulas Recipe type: Stock Prep time:  20 mins Cook time:  6 hours Total time:  6 hours 20 mins Serves: 1 gallon Brown stock can be used in many ways –from soups and stews to gravies, braised entrées, and pan sauces, to making brown sauce and demi-glace. This delicious FODMAP Free …

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FODMAP Free Chicken Enchiladas

FODMAP Free Buffalo Wing Sauce

  FODMAP Free Buffalo Wing Sauce Author: Sue Daoulas Recipe type: Sauce Cuisine: American Prep time:  3 mins Cook time:  7 mins Total time:  10 mins We have created a delicious Buffalo Wing Sauce that is FODMAP Free — no garlic and no butter. While it does not taste exactly the same as the original from the Anchor …

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chicken broth

FODMAP Free Chicken Broth

Chicken Broth Author: Sue Daoulas Recipe type: Soup Prep time:  10 mins Cook time:  2 hours 30 mins Total time:  2 hours 40 mins Serves: 6 FODMAP free chicken broth can be enjoyed as a soup or as a broth to cook with! Ingredients 2-3 pound whole chicken, cut up 2 celery ribs with leaves, diced 2 medium …

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FODMAP Free Chili

FODMAP Free Chili Author: Sue Daoulas Recipe type: Soups Cuisine: American Prep time:  30 mins Cook time:  90 mins Total time:  2 hours Serves: 10 DELICIOUS! A chili everyone will enjoy! Ingredients 1 pound ground beef 1 pound bulk sausage 1 pound link Italian sausage * 1 chicken breast 1 pound lean bacon 2 tablespoons plus 1 teaspoon fennel …

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FODMAP Free Chili Sauce

FODMAP Free Chili Sauce

FODMAP Free Chili Sauce Author: Sue Daoulas Recipe type: Sauces Cuisine: American Prep time:  5 mins Cook time:  5 mins Total time:  10 mins Serves: 1 cup Homemade chili sauce, ready in minutes to spice up any dish! Adjust the amount of hot sauce or red pepper flakes to get the amount of “heat” you want. It is so …

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FODMAP Free Pumpkin Soup with cilantro

FODMAP Free Curried Pumpkin Soup

FODMAP Free Curried Pumpkin Soup Author: Sue Daoulas Recipe type: Soups Cuisine: Indian Prep time:  5 mins Cook time:  35 mins Total time:  40 mins Serves: 6 Celebrate Fall with this delicious and visually appealing soup. If you like curry, you will love this soup! Use vegetable stock for a vegan alternative. Ingredients ½ cup green onion, chopped (green …

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FODMAP Free Demi Glace

FODMAP Free Demi-Glace

FODMAP Free Demi-Glace Author: Sue Daoulas Recipe type: Sauce Prep time:  5 mins Cook time:  20 mins Total time:  25 mins Serves: 1 pint Using our FODMAP Free Brown Stock and FODMAP Free Brown Sauce, you can now prepare a FODMAP Free Demi-glace to add richness, intensity and depth to the flavor of your foods. Demi-Glace can be …

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Dijon Mustard Vinairgrette Salad Dressing

FODMAP Free Dijon Mustard Vinaigrette Salad Dressing

    Dijon Mustard Vinaigrette Salad Dressing Author: Sue Daoulas Recipe type: Salad Dressing Prep time:  5 mins Total time:  5 mins This is a simple, tart vinaigrette dressing that will make your salad delicious! Can also double as a marinade! Ingredients ¾ cup olive oil ¼ cup balsamic vinegar 1 tablespoon Dijon mustard ** 1 teaspoon …

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FODMAP Free Enchilada Sauce

  FODMAP Free Enchilada Sauce Author: Sue Daoulas Recipe type: Sauce Cuisine: Mexican Prep time:  10 mins Cook time:  20 mins Total time:  30 mins Serves: 2½ cups Make your own FODMAP Free Enchiladas with our FODMAP Free Enchilada Sauce! Ingredients 3 tablespoons vegetable oil 1 tablespoon gluten free flour 1 teaspoon corn starch ⅛ cup water ¼ cup …

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Sachet of Spices

FODMAP FREE Espagnole (Brown Sauce)

  FODMAP FREE Espagnole or Brown Sauce Author: Sue Daoulas Recipe type: Sauce Cuisine: French Prep time:  10 mins Cook time:  60 mins Total time:  1 hour 10 mins Serves: 3 cups Espagnole, or brown sauce, is one of the classic “mother sauces” of French cooking. It is made by simmering mirepoix, tomato puree, herbs, and beef stock. This …

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FODMAP Free Maple Caramel Sauce

FODMAP Free Maple Caramel Sauce

FODMAP Free Maple Caramel Sauce Author: Sue Daoulas Recipe type: Sauce Prep time:  5 mins Cook time:  15 mins Total time:  20 mins Serves: 1 cup Only a few slight changes were needed to turn President Obama’s Maple Caramel sauce — served at the 2013 Inaugural Luncheon — into this delicious FODMAP Free sauce! Ingredients 5 tablespoons Earth …

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FODMAP Free Mayonnaise

  FODMAP Free Mayonnaise Author: Alton Brown Cuisine: Sauce Prep time:  10 mins Cook time:  60 mins Total time:  1 hour 10 mins Serves: 9 ounces It’s easy to make your own mayonnaise … here’s a recipe from Alton Brown of the Food Network. Ingredients 1 egg yolk* ½ teaspoon fine salt ½ teaspoon dry mustard 2 pinches …

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FODMAP Free Mirepoix

FODMAP Free Mirepoix

  FODMAP Free Mirepoix Author: Sue Daoulas Recipe type: Seasoning Prep time:  15 mins Cook time:  10 mins Total time:  25 mins Serves: 2 cups FODMAP free dieters cannot have the original mirepoix because it contains onion and butter. However, other (and FODMAP free or low FODMAP) aromatics often used in mirepoix include parsnip, ginger and tomatoes. For …

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Chopped Ginger

FODMAP Free Mirepoix with Ginger

  FODMAP Free Mirepoix Author: Sue Daoulas Recipe type: Seasoning Prep time:  15 mins Cook time:  15 mins Total time:  30 mins Serves: 2 cups FODMAP free dieters cannot have the original mirepoix because it contains onion and butter. However, other aromatics (FODMAP free or low FODMAP) often used in mirepoix are available to us, including red peppers, …

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FODMAP Free Clam Chowder Sauce

FODMAP Free New England Clam Chowder Sauce

FODMAP Free New England Clam Chowder Sauce Author: Sue Daoulas Recipe type: Sauce Cuisine: American Prep time:  15 mins Cook time:  40 mins Total time:  55 mins Serves: 4 The New England Clam Chowder Sauce President Obama will enjoy at his 2013 Inauguration luncheon will be seasoned with shallots, onions, leeks, garlic and heavy cream — all forbidden foods …

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FODMAP Free Pizza sauce

FODMAP Free Pizza Sauce

  FODMAP Free Pizza Sauce Author: Sue Daoulas Recipe type: Sauce Cuisine: American Prep time:  5 mins Cook time:  12 mins Total time:  17 mins Serves: 2 cups Whip up a quick and delicious FODMAP Free pizza sauce … all you need to add is the crust and toppings for a delightful treat! Ingredients 2 cups tomato sauce ** …

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Pumpkin Sloppy Joes

FODMAP Free Pumpkin Chili

FODMAP Free Pumpkin Chili Author: Sue Daoulas Recipe type: Soups Cuisine: American Prep time:  20 mins Cook time:  80 mins Total time:  1 hour 40 mins Serves: 10 Enjoy fall with this very unique chili. Serve in a carved out pumpkin for a dish pleasing to the eye as well as the taste buds! Ingredients 2 pounds ground beef …

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FODMAP Free Ranch Dressing

  FODMAP Free Ranch Dressing Author: Sue Daoulas Recipe type: Sauce Cuisine: American Prep time:  15 mins Cook time:  45 mins Total time:  1 hour Serves: 12 Enjoy this delicious FODMAP Free version of Ranch Dressing — use it on your salads or as a dipping sauce! Ingredients ½ c FODMAP Free mayonnaise* 1 c FODMAP Free sour cream** …

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FODMAP Free Sour Cream

FODMAP Free Sour Cream

FODMAP Free Sour Cream Author: Sue Daoulas Recipe type: Sauce Prep time:  10 mins Cook time:  65 mins Total time:  1 hour 15 mins Finally, a FODMAP Free sour cream that is not tofu based! Ingredients 1 tablespoon cornstarch ½ cup rice milk or soy milk powder 1 cup lactaid or rice milk 1 cup plain unsweetened …

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FODMAP Free Sweet Potato Hay

FODMAP Free Sweet Potato Hay

FODMAP Free Sweet Potato Hay Author: Sue Daoulas Recipe type: Garnish Prep time:  15 mins Cook time:  10 mins Total time:  25 mins Serves: 4 Here’s an easy FODMAP Free and tasty garnish that will add color and depth to a plain looking dish. Try it with a few micro greens on top of your Steamed Lobster Tails …

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FODMAP Free Worcestershire Sauce

FODMAP Free Worcestershire Sauce

FODMAP Free Worcestershire Sauce Author: Sue Daoulas Recipe type: Sauces Cuisine: American Prep time:  5 mins Cook time:  20 mins Total time:  25 mins For all those recipes that call for Worcestershire Sauce … we’ve got you covered! Ingredients 2 cups rice vinegar 1 teaspoon balsamic vinegar ½ cup soy sauce * ¼ cup turbinado sugar 1 teaspoon …

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FOPDMAP Free Spaghetti Sauce

FOPDMAP Free Spaghetti Sauce

FOPDMAP Free Spaghetti Sauce Author: Sue Daoulas Recipe type: Sauces Prep time:  20 mins Cook time:  90 mins Total time:  1 hour 50 mins Serves: 4 cups This sauce is delicious and completely FODMAP Free! It also freezes very well. Make a large batch and freeze the extra so you will have it on hand! Serve over your …

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Rice Milk

Homemade Rice Milk

Homemade Rice Milk Author: Sue Daoulas Recipe type: Beverage Prep time:  20 mins Cook time:  3 hours Total time:  3 hours 20 mins Tired of buying rice milk or can’t tolerate brown rice? Try making your own! Ingredients 1 cup uncooked long grain white rice 8 cups water for cooking More water for diluting 1 teaspoon salt …

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Invert Sugar

Invert Sugar

Invert Sugar Author: Sue Daoulas Recipe type: Sryup Cuisine: Baking Prep time:  5 mins Cook time:  15 mins Total time:  20 mins Serves: 2 pounds Although invert sugar is close in function to honey or corn syrup, it is not honey or corn syrup so is well tolerated by FODMAP Free dieters … make this and have it on …

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lemons

Lemon Marinade

  Lemon Marinade Author: Sue Daoulas Recipe type: Marinade Prep time:  8 mins Cook time:  45 mins Total time:  53 mins Citrus fruits are FODMAP friendly. This glaze is excellent for almost any fish or meat, but is especially good on salmon and pork roast! Ingredients ⅓ cup dark brown sugar 2 tablespoons lemon zest 1 teaspoon …

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Chicken Satay

Peanut Sauce

Peanut Sauce Author: Sue Daoulas Recipe type: Sauce Cuisine: Indian Prep time:  15 mins Cook time:  10 mins Total time:  25 mins Serves: 4-6 Jazz up your chicken with this peanut sauce. Can be used as a marinade, a sauce over cooked chicken or vegetables, or as a dipping sauce. Ingredients 6 tablespoons peanut butter (smooth or crunch) ** …

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Raspberry Dijon Glaze

Raspberry Dijon Glaze

  Raspberry Dijon Glaze Author: Sue Daoulas Recipe type: Sauce Prep time:  2 mins Total time:  2 mins To keep my pork loin roast moist, I “seal” it before baking with a sauce or glaze. This tangy-sweet glaze is a perfect complement to pork. Ingredients 2 tablespoons organic raspberry jelly 2 tablespoons dijon mustard 1 teaspoon balsamic …

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Savory Sachet of Spices or Bouquet Garni

Savory Sachet of Spices or Bouquet Garni Author: Sue Daoulas Prep time:  10 mins Total time:  10 mins Preparing a sachet of spices (or bouquet garni) will add the flavor of the spices to your broths without the colored flakes and residue left when adding the spices directly. Ingredients 2 sprigs thyme 2 sprigs parsley stems …

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Chicken and rice soup

Spicy Chicken and Rice Soup

  Spicy Chicken and Rice Soup Author: Sue Daoulas Recipe type: Soup Prep time:  20 mins Cook time:  1 hour 30 mins Total time:  1 hour 50 mins Serves: 8 This FODMAP Free soup will warm you on chilly Fall and Winter days! Ingredients 3 chicken breast 3 bay leaves 8 cups cold water 2 tablespoons fresh chives, …

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Cranberry Sauce

Tangy Cranberry Sauce

Tangy Cranberry Sauce Author: Sue Daoulas Recipe type: Side Dish Prep time:  10 mins Cook time:  30 mins Total time:  40 mins Serves: 6 This tangy cranberry sauce is a great complement to pork roast or turkey. Ingredients 1 cup Turbinado sugar ¼ cup lemon juice 1 cup water 2 clementines or 1 orange, peeled and diced ** …

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7 comments

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  1. Becky Beesley

    Thank you, thank you for such great low-fodmap recipes. Your site has been a life saver for such a complicated diet plan!

    1. LIVING FODMAP Free

      Thanks! Stay tuned for Super Bowl party menus and recipes!

  2. Jan Elizabeth

    I can’t wait to try some of these recipes! Thanks for all your research and work.

    1. LIVING FODMAP Free

      It’s a labor of love! Good luck!

  3. kerrie harding

    Just stearted the fodmap diet toay.Found this site 3 hours into it,when I was nearly weeping!!! Thankyou I think this might be ok afterall !!!

  4. Lactose Intolerance

    Hey there, You have done a great job. I am going to absolutely delicious them as well as in our check out propose for you to my pals. I am sure they’ll be took advantage of this amazing site.

  5. Kriss Spencer

    AWESOME! Do you know what my favorite thing is about your site? It’s SO easy to find what I want quickly, easy to print & doesn’t force me to print pictures. Great organization and recipes for someone who has the basics in the cabinets!

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