I get a lot of people on the low Fodmap diet asking what they can do about sauces since so many of them contain either garlic and/or onion. We are kind of brainwashed into thinking that onions and garlic are the base of all flavour and it just isn’t true. I made this tomato sauce with very simple ingredients and it tastes great. You can either use it with meats, as a dip or as a pasta sauce. I have used it for all three.
If you need a dressing for a salad, the most basic dressing that most of us use actually is low Fodmap – olive oil, vinegar, salt and pepper. Add some herbs or a little mustard if you want some extra oomph. And what about mayonnaise? Mayonnaise is also low Fodmap and you can find my recipe in this post.
I even make delicious pesto without garlic but with about 1 tsp of garlic-infused oil. So there are no excuses for saying that low Fodmap food is boring because you can’t find sauces.
- 1 can diced tomatoes
- ½ red pepper
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 tsp salt
- 1 tsp balsamic vinegar
- Place ½ the can of tomatoes and the rest of the ingredients except the red pepper in a food processor.
- Process until smooth.
- Roughly chop up the red pepper and place it in the processor.
- Process until the red pepper is chopped finely but not liquified.
- Place in a pan together with the rest of the tomatoes and cook gently for half an hour.