DIY Low FODMAP Seasoning Blends

We hereby conduct the first meeting of the “onion and garlic-free emotional support group.”

How are we all doing? Are you bored and unsatisfied with your flavourless meals?

Well, we made a New Year’s resolution not to have boring low-FODMAP meals… because believe it or not, dinner can still be delicious and exciting without those pesky fructans.

That’s why we created three DIY seasoning mixes to make your diet a tad (a lot!) more interesting. Allow us to introduce to you:

1. Mexican Taco Seasoning

2. Everything Bagel Seasoning

3. Garem Masala

4. Italian Herbs

Low FODMAP, MAX flavour. You can thank us for it later.

Low FODMAP Mexican Taco Seasoning

Makes 16 serves

Combine:

• 1/2 tablespoon chilli powder

• 2 teaspoons ground cumin seeds

• 2 teaspoons salt

• 1.5 teaspoons freshly ground black pepper

• 1.5 teaspoon paprika

• 1.5 teaspoon dried oregano

Low FODMAP Everything Bagel Seasoning

Makes 24 serves

Combine:

• 2 tablespoons black poppy seeds

• 2 tablespoons white poppy seeds

• 1 tablespoon ground dried chives

• 1 tablespoon sea salt flakes

Low FODMAP Garem Masala

Makes 16 serves

Combine:

• 2 tablespoons ground cumin seed

• 2 teaspoons freshly ground black pepper

• 2 teaspoons ground coriander

• 1.5 teaspoons ground cinnamon

• 1 teaspoon ground black cardamom

• 1 teaspoon ground cloves

• 1 teaspoon ground nutmeg

• 1/2 teaspoon ground anise seed

Italian Herbs

Makes 12 servings

Combine:

• 1.5 tablespoons dried basil

• 1 tablespoon dried oregano

• 1 tablespoon dried parsley

• 1.5 teaspoons dried rosemary

• 1.5 teaspoons dried thyme

Storage

Store in an airtight container in a cool, dark location. Use within 6 months, for best flavour.

Need more help with navigating the low FODMAP diet?
Our dietitian wants to help you.