Low FODMAP Mustard Maple Sauce
Ingredients
MAKE GLUTEN FREEServings:
(1.5 tablespoons per serve)Maple Mustard Sauce
60
mayonnaise (vegan if needed)*
3.5
dijon mustard*
3
pure maple syrup*
1
white vinegar
1
black pepper*
0.0625
cayenne pepper (small pinch)*
Low FODMAP Mustard Maple Sauce
If you are missing your condiments then this sauce is perfect for you! It is essentially an AMAZING 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 (my flatmates' favourite use for the sauce) or use it to dress up a simple salad. The possibilities for this low FODMAP recipe are endless....
Vegan option: Swap the mayonnaise for vegan mayonnaise.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
(1.5 tablespoons per serve)Maple Mustard Sauce
60
mayonnaise (vegan if needed)*
3.5
dijon mustard*
3
pure maple syrup*
1
white vinegar
1
black pepper*
0.0625
cayenne pepper (small pinch)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
53
Fat
2.3g
Saturates
0.2g
Protein
1.6g
Carbs
7.3g
Sugars
4.7g
Fibre
0g
Salt
0.3g
Iron
0mg
Calcium
8.9mg
Calories
53
Fat
2.3g
Saturates
0.2g
Protein
1.6g
Carbs
7.3g
Sugars
4.7g
Fibre
0g
Salt
0.3g
Iron
0mg
Calcium
8.9mg
Calories
53
Fat
2.3g
Saturates
0.2g
Protein
1.6g
Carbs
7.3g
Sugars
4.7g
Fibre
0g
Salt
0.3g
Iron
0mg
Calcium
8.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
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.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check your mustard does not contain onion or garlic powder.
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.
Gluten Free Tips
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
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
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
