Sometimes you just need a simple sauce to go with your favourite low FODMAP recipe. This simple recipe for a low FODMAP dipping sauce, is both full of flavour and super easy to make. It goes really well with chicken and pumpkin skewers, olives and wheat-free flatbreads or summer barbecue foods.
Ingredients
- ½ cup lactose-free Greek-style yoghurt
- 2 tbspn mayonnaise (check it’s low FODMAP)
- 1 tbspn fresh chives, finely chopped
- 1 tbspn fresh dill, finely chopped
- 1 tspn lemon juice
- ½ tspn garlic-infused oil
- Salt and pepper to taste
Method
In a bowl, combine the lactose-free Greek-style yoghurt and mayonnaise. Mix until well blended. Add the finely chopped chives and dill to the yoghurt mixture. Stir the herbs into the sauce. Squeeze in the lemon juice and add the garlic-infused oil. Mix well. Season the sauce with salt and pepper to taste. Taste the sauce and adjust the seasoning or ingredients to taste. You can add more lemon juice for brightness or more herbs for additional flavour. Adding some optional paprika or garam masala will add some interesting flavours. Allow the sauce to sit in the refrigerator for at least 30 minutes before serving to allow the flavours to develop.
Enjoy this low FODMAP dipping sauce with your favourite summer barbecue foods or to recipes such as chicken and pumpkin skewers.
Tips
- Try this with simple jacket potatoes or roast some diced potatoes
- This low FODMAP wild rice salad with citrus is great to complement this tasty dipping sauce
- Try experimenting with other herbs and spices to bring alive other dishes
- Serve with some olives and low FODMAP flatbread
Help with your low FODMAP journey
If you feel that the low FODMAP diet can help with your IBS symptoms, then help is at hand. The low FODMAP diet improves symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, can help you navigate the complexities of the diet and help to make the diet practical to fit in with your lifestyle. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
