Would you like to try some tasty low FODMAP pesto?
When I found out I was suffering from IBS, one of the food that was really hard to give up, was my beloved pesto sauce. Being Italian I grew up eating homemade pesto sauce all the time. I used it as a fresh and summery sauce for pasta, but also as a dip for raw vegetables and crackers, as a spread on bread and as a marinade for fish dishes. I love the smell, the consistency and of course the taste. Unfortunately traditional pesto is out of bound, for IBS sufferers, as it contains garlic and quite a bit of it.
Although it is possible to find pesto without garlic, in my opinion it is a bit bland, lacking of that garlicky flavour. So what is the alternative? Fortunately it is still possible to make a real pesto sauce with garlic infused oil, which is low in FODMAPs. You can make your own garlic infused oil or you can buy it from most stores.
In Australia I buy my garlic infused oil from Cobram Estate and it is really delicious.
This simple, but tasty Garden Pesto recipe is courtesy of Dr. Barbara Bolen and Kathleen Bradley the authors of The Everything® Guide to the Low-FODMAP Diet, a must have book for those following the low FODMAP diet, with 150 recipes to ease painful symptoms and improve digestion.
Makes 1/3 cup
Most pestos rely on garlic as a main ingredient. This recipe captures its flavor, but saves your tummy the trouble of trying to digest it.
2 tablespoons Garlic-Infused Oil
1/4 cup pine nuts, toasted
1 cup packed basil leaves
1/2 teaspoon sea salt
1/4 cup freshly grated Parmesan cheese
Add all ingredients to a food processor and blend to a pesto consistency.
Always check labels on all packaged goods used in the context of any low-FODMAP recipe prior to recipe preparation or consumption to be sure they do not contain high-FODMAP ingredients.