* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Low FODMAP onion infused oil can open up a whole range of exciting dip opportunities. I recently discovered Cobram Estate Roasted Onion Infused Olive Oil, which has been tested by FODMAP Friendly and is low FODMAP. As a child I loved onion and chive dip so much that my Mum hid it from me, otherwise I would demolish the whole container in one sitting. This recipe is my attempt at capturing those flavours! I need to be dairy free for an additional food intolerance, however if you can tolerate low FODMAP dairy products then try using half mayonnaise and half lactose free sour cream.
How To Make Your Own Onion Infused Oil: If you don't have access to Cobram Estate's awesome range of infused oils, then you can make your own onion infused oil at home. Simply fry large chunks of onion in 3 tablespoons of olive oil for 3 to 4 minutes until golden brown and fragrant. Then remove the onion pieces from the oil. Allow to cool before using. This method of creating onion infused oil is low FODMAP (providing you remove the onion chunks after frying), as the fructans in the onion are not oil soluble. This means you get the flavour without the FODMAPs.
Make your lemon juice and lemon zest from fresh lemon.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
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.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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.