6 Homemade Low FODMAP Condiments We Love

Maple Mustard Sauce

If you are missing your condiments, then this sauce is perfect for you! It is an awesome low FODMAP substitution for honey mustard sauce and it goes fantastically with pan-fried chicken, steak or tofu. You can also lather it on beef burgers or use it to dress up a simple salad. 

Serving size: 1-2 tablespoons

4 tbsp mayonnaise

3 ½ tbsp Dijon mustard

3 tbsp pure maple syrup

1 tbsp white vinegar

Season with black pepper

Pinch of cayenne pepper (optional – adds a little heat)

METHOD

Place the ingredients in a small bowl and blend until smooth. Taste and adjust the maple syrup or Dijon mustard if needed.

Store in a clean glass jar in the fridge

Zesty Lemon Mayo

This simple homemade condiment can transform your meal from boring to bright! We love serving this zesty lemon mayo with fritters, fish and chips, homemade slaw, chicken salads and more…

Makes: 4 tablespoon – enjoy 1-2 tablespoons per serving

4 tbsp mayonnaise

1 tsp lemon zest

1 tbsp fresh lemon juice

Season with black pepper

A couple of drops of garlic infused oil (optional – turns the sauce into aioli)

METHOD

Zest and juice the lemon, then mix the ingredients together in a bowl. 

Mint & Basil Salsa Verde

Add a touch of the Mediterranean with our cheeky salsa verde. It is the key to transforming so many dishes and is super easy to make. It’s tangy and herby with a little bit of crunch. We love using it with chicken, fish, lamb and pork. You can also toss it through your salads instead of making a dressing.

Makes: 4 servings

2 tbsp fresh mint (finely chopped)

2 tbsp green onion/spring onion (green leaves only, finely chopped)

1 tbsp fresh basil (finely chopped)

1 ½ tbsp baby gherkins or cornichons (drained & diced)

1 ½ tbsp red wine vinegar

2 tbsp olive oil

1 tbsp lemon juice

1 tsp white sugar

Couple of grinds of salt and pepper

METHOD

Finely chop the mint, green leaves of the spring onion/scallion, and basil. Drain and dice the gherkins/cornichons. Place in a small bowl and mix through the red wine vinegar, olive oil, lemon juice and sugar. Season with a couple of grinds of salt and pepper. Place to one side for serving.

Super Speedy Satay Sauce

This super speedy satay sauce is delicious on a range of different meals from skewers, burgers, or nourishing bowls. There are so many options. We love that you can whip up this recipe in less than 5 minutes, so ditch the jar of satay sauce and make this instead!

Makes: 2 servings

3 tbsp peanut butter

2 tbsp boiling water

1 tbsp fresh lime juice

1 tsp soy sauce (GF if needed)

1 tsp brown sugar

1 tsp garlic infused oil

½ tsp grated/crushed ginger

METHOD

Make the satay sauce by whisking together the peanut butter, soy sauce, boiling water, lime juice, brown sugar, garlic infused oil and ginger.

Taste the dressing and adjust the flavours if needed. If you like a bit of heat, try adding a little bit of crushed/pureed chilli.

Spoon over your choice of meat, tofu, tempeh or use as a dip for sliced veggies.

Citrus Dressing

This all-seasons citrus dressing is an awesome way to brighten up your salads. We love that this salad dressing only needs a handful of ingredients and takes a couple of minutes to prepare.

Makes: ¾ of a cup – 2 tablespoons per serving

4 tbsp lemon juice (about 1 large lemon)

8 tbsp freshly squeezed orange juice (1 large orange per batch)

4 tbsp sesame oil

1 tbsp pure maple syrup

1 tbsp Dijon mustard

¼ tsp salt

METHOD

Add all ingredients to a jar and shake well to combine. Store in the fridge for up to a week.

Classic Cheese Sauce

Say hello to my classic cheese sauce. It’s creamy and cheesy with just a little hint of sweetness.

This gorgeous sauce will make any veggie taste awesome.

Makes: about 6 serves (3 tbsps per serving)

2 tbsp butter or dairy free spread

2 tbsp gluten free all purpose flour

 1 cup (250ml) low FODMAP milk (e.g plain lactose free milk, rice milk, unsweetened almond milk, soy milk made from soy protein)

½ cup (57 g) colby or cheddar cheese (grated)

Season with black pepper

METHOD

Place a small saucepan over medium heat. Melt the spread/butter and then whisk through the flour. Allow to bubble for 1 minute, stirring every now and then, but don’t let it brown.

Slowly whisk in the milk, one splash at a time, until all the milk is used and the sauce is thick. Then stir through the cheese and allow it to melt for 1 to 2 minutes. Season with a few grinds of black pepper.

Once the cheese sauce is your desired thickness, remove it from the heat and serve immediately.