* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
This low FODMAP pumpkin dip is fantastic. You can have it as a yummy spread on toast or serve it as a dip with carrot sticks. Pumpkin selection is really important as some pumpkins are high FODMAP – please see the buying tips. According to Monash University, a low FODMAP serving of Jap pumpkin is 60g (Source:Monash University App), this means you need to divide the dip into the recommended number of serves.
Garlic infused oil is found in the oil section of your local supermarket. 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 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.
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.