Category: Sauces & Pastes

Spicy Lime Mayo

Fresh: Spicy Lime Mayo

INGREDIENTS

  • 1/2 C Mayonnaise
  • 1/2 C Coriander
  • 2 Tbsp Lime Juice
  • 1/2 tsp Chilli (mildly spiced, add more to taste)

INSTRUCTIONS

  1. Add to a blender and process until smooth.

SERVE WITH

Tacos, tostadas, burritos, or even hot chips!

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Yoghurt Dressing

Fresh and Flavoursome: Yoghurt Dressing

INGREDIENTS

  • 1 C Yoghurt (Natural or Greek)
  • 1 Tbsp Garlic Infused Oil
  • 1 tsp Cumin
  • 1 Tbsp Lemon Juice
  • 1/4 tsp Salt, ground
  • 1/4 tsp Pepper, ground

INSTRUCTIONS

  1. Combine the ingredients together and mix well.
  2. Refrigerate for 30 minutes minimum.

SERVE

With lamb koftas, red cabbage, carrot, and mint salad, and gluten free pitas.

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Hollandaise

Creamy: Hollandaise

Makes 3/4 C

INGREDIENTS

  • 50g Butter
  • 2 Tbsp Lemon Juice
  • 2 Egg Yolks
  • 1/4 C Cream
  • 1/4 tsp Dry Mustard
  • 1 tsp Wholegrain Mustard
  • 1/4 tsp Salt

INSTRUCTIONS

  1. Melt the butter in a double boiler over a medium heat.
  2. Add the lemon juice, egg yolks, and cream.
  3. Cook while continuously stirring, until it becomes a thick and smooth sauce. Be careful not to overheat the sauce so that it doesn’t curdle.
  4. Remove the sauce from the heat.
  5. Add the dry mustard, the wholegrain mustard, and the salt, and beat until smooth.
  6. Serve while warm.
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Soy and Vinegar Dipping Sauce (Gyoza Sauce)

Quick: Soy and Vinegar Dipping Sauce (Gyoza Sauce)

INGREDIENTS

  • 1/4C Soy Sauce (gluten free)
  • 2 Tbsp White Vinegar
  • 1 Tbsp Garlic Infused Oil
  • 1/2 tsp Sugar (white or caster)
  • 1/2 tsp Chilli Flakes

INSTRUCTIONS

Combine all the ingredients in a bowl and serve.

SERVE WITH

Crispy pork and prawn rice paper rolls or gluten free dumplings.

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Tzatziki

Refreshing: Tzatziki

Note: Green FODMAPers are limited to 20g of natural or 23g of greek yoghurt per serve. If substituting for lactose-free yoghurt, 170g is the serving limit.

INGREDIENTS

  • 1/2 of a Cucumber, large, peeled
  • 1 1/2 C Natural or Greek Yoghurt
  • 2-3 Tbsp Garlic Infused Oil
  • 1 Tbsp White Vinegar
  • 1-2 Tbsp Lemon juice
  • 1/2 tsp Salt
  • 2 Tbsp Dill, dried or fresh

INSTRUCTIONS

  1. Grate the cucumber and press out moisture with a paper towel or tea towel.
  2. Add everything to a bowl and stir to combine.
  3. Refrigerate until use (lasts approximately 1 week).

SERVE

Serve as an accompaniment to iskander, kebabs, wraps, or filled pita.

2

Hummus

Nutritious: Hummus

Note: Green FODMAPers are limited to 42g of chickpeas per serve.

INGREDIENTS

  • 300g tin Chickpeas, drained and rinsed
  • 4 Tbsp Lemon juice
  • 4 Tbsp Garlic Infused Oil
  • 1 Tbsp Water
  • 60g Tahini Paste (optional)
  • 1/2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Pepper

INSTRUCTIONS

  1. Add all of the ingredients to a food processor and blend until smooth. Add additional water to reach desired consistency.

SERVE

As a snack with gluten free crackers, chopped carrots and chopped celery, or as an accompaniment to a main such as iskander, kebabs, wraps, or stuffed pitas.

2

Roasted Tomato Salsa

If following a green FODMAP plan, only 1/4 of this salsa can be consumed for one meal (this would be quite a lot!).

INGREDIENTS

  • 3 Tomatoes (260g), halved
  • 1 Jalapeno, small (15g) (Increase if you like it spicier, 15g provides a small kick), halved and deseeded
  • 1 Tbsp Garlic Infused Oil
  • 1/4 tsp Salt
  • 1/2 of a Lemon, juiced
  • Coriander, a handful

INSTRUCTIONS

  1. Pre-heat the oven to 200°C on grill.
  2. Place half of the garlic infused oil on a baking tray. Place the tomatoes on the oil face down, along with the jalapeno.
  3. Grill for about 20 minutes, until the tops start to blacken. Remove from oven.
  4. Add the tomatoes and jalapenos (and their cooking juices from the tray), to a mortar and pestle or a blender, along with the salt, lemon, and coriander. Grind/blend until smooth.

SERVE WITH

Tacos, burritos, or taquitos.

2

Guacamole

Creamy and Fresh: Guacamole

INGREDIENTS

  • 2 Avocados
  • 1 Tomato, large, diced
  • 1 Lime, juiced
  • 1 Tsp Salt
  • Coriander, bunch, roughly chopped
  • 1/2 Jalapeno, diced into small pieces OR 1/2 Tsp Chilli Powder, both optional (more if you like it spicier)

INSTRUCTIONS

  1. Cut avocado in half, remove pip, and remove skin from the flesh.
  2. Add avocado flesh to a bowl, and mash with a fork.
  3. Add diced tomato, lime juice, salt, and chopped coriander, and jalapeno/chilli if using. Mix to combine.
  4. Serve immediately or refrigerate until ready.

SERVE WITH

Burritos, nachos, tacos, or GF corn chips.

2

Tomatillo Salsa (Salsa Verde)

Spicy: Tomatillo Salsa

Author Note: When following a green FODMAP diet, only 1/4 of this salsa can be consumed at any one time.

INGREDIENTS

  • 350g Tomatillos
  • 1 Tbsp Garlic Oil
  • 1/2 Jalapeno
  • 1/4 Tsp Salt
  • Coriander, a handful

INSTRUCTIONS

  1. Heat oven on grill to 200°C.
  2. Chop tomatillos in half and place face down onto a baking tray, along with half of a fresh jalapeno. Drizzle with the garlic oil, then place into the heated oven.
  3. Cook until starting to brown on the top, then remove.
  4. Roughly chop the jalapeno, then put them and the tomatillos into a mortar and pestle. Grind until smooth-ish (some chunky pieces add some character to the salsa). You can use a blender for this step instead if preferred.
  5. Place salsa into a bowl.
  6. Roughly chop the coriander and add to the bowl, along with the salt, and mix until combined.
  7. Serve once ready.

SERVE WITH

Burritos, tacos, or taquitos.

2

Nuoc Cham – Vietnamese Dipping Sauce

Flavour Kick: Nuoc Cham – Vietnamese Dipping Sauce

For use with Vietnamese Prawn Rice Rolls

INGREDIENTS

  • 1/4 C Fish Sauce
  • 1/4 C Sugar
  • 1/3 C Water
  • 2 Tbsp Lemon or Lime Juice
  • 2 Tsp Rice Wine Vinegar
  • 1 Tbsp Garlic Oil
  • 1/4 – 1/2 Tsp Red Chilli Flakes, to taste

INSTRUCTIONS

  1. Mix all ingredients together in a bowl.
  2. Serve.
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