Makes 6 servings (1 batch makes 1.5 cups - you can have up to 4 tablespoons per serve)
Nothing says summer like salsa! This gorgeous low FODMAP red salsa is easy to whip up from a couple of pantry staples and a handful of fresh ingredients, so next time you crave salsa you won’t need to drive to the store.
We love serving this salsa with a side of plain corn chips which are also low FODMAP.
FODMAP notes: Canned tomatoes can become high FODMAP quickly so make sure you follow our serving size guidelines if you are in the first phase of the low FODMAP diet.
SERVES 6 (1 batch makes 1.5 cups - you can have up to 4 tablespoons per serve)
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More