Updated: Jul 16
Considering the low FODMAP diet trials but love garlic? No problem! This garlic infused oil takes 15 minutes to make, providing garlic flavour without those fermentable FODMAPs in garlic and onions.
2-3 cloves garlic, peels removed
1/2 cup extra virgin olive oil
Combine olive oil and garlic cloves in a small pot over a medium to medium-high heat*
Bring to a light boil, simmer for 10-20 minutes until garlic is fully cooked and appears golden brown
Remove from heat, separate garlic cloves from oil. Set aside garlic cloves for a non-FODMAPer to enjoy (or compost)
Keep oil refrigerated, use within 4 days in place of garlic in all recipes
Freeze excess not used in those 4 days in ice-cube trays for longer shelf life
*Extra virgin olive oil can be safely cooked at a medium-high heat, as it has a smoke point of 400F which is about a medium to medium-high on the stovetop. The smoke point of an oil is the temperature at which the oil starts to burn.
Oil with raw garlic can be a risk for botulism food poisoning. Botulism is a type of bacteria that is naturally occurring in soil and runs the risk of growing in low-acid foods like oil. Luckily cooking reduces that risk, so cooking your oil is a must for garlic flavour and safe eating for diets with reduced garlic for digestive symptom management.