Homemade garlic-infused olive oil is simple and easy to make, and is a secret weapon for adding flavor to low FODMAP cooking. Use this recipe as a jumping off point and add rosemary, chili flakes or other flavorings for more variety.
Since I share a lot of low FODMAP dinner ideas on this site, I often get angry comments that go a little something like this: “garlic is the second ingredient. This is not low FODMAP [you jerk!].”
In the face of these messages, I take a deep breath, as only someone who has actually written an entire bestselling cookbook about the low FODMAP diet can, and politely explain that you can use garlic in your cooking, so long as you understand the garlic-infused oil loophole.
Since FODMAPs are not fat-soluble, the secret weapon to cooking on a SIBO diet is to infuse your olive oil with garlic or shallot, which are so often the building blocks of sauces and condiments. This means you get the flavor without any of the fibers or compounds (like inulin) that can make a person with IBS uncomfortable. The olive oil with garlic keeps for months in the fridge and means you always have this trick at your disposal to add a little finishing flavor to any dish.
I’ll also often start a recipe (like this Spanish cod fish stew) by building the garlic flavor into the dish. Simply heat your oil, toss in whole garlic cloves, fill the house with that satisfying aroma, remove the cloves, and proceed with the recipe. Honestly, this is how many Italian cooks approach garlic in the old country and perhaps one of the many reasons why I don’t have as much digestive distress when I go to Italy.
Flavoring olive oil with garlic: step by step
However, if you do have time to make a big batch of garlic-infused oil from scratch, you will have a more potent version.
You can use the garlic-infused oil anywhere that olive oil is called for in a recipe, but I prefer to use garlic flavored olive oil either raw or stirred in toward the end of the cooking process, rather than for sautéing over high heat.
Use your judgment and think of this garlic infused olive oil recipe as a condiment for whenever your dishes feel like they could use the scent of alliums. It also works wonderfully as the oil base for a low FODMAP salad dressing. Finally, infusing olive oil works for many flavors. Get creative and add fresh rosemary, thyme, or oregano to your garlic or shallot oil. Red pepper flakes also are fantastic for making a spicy oil.
You can store the garlic olive oil to an airtight glass jar or bottle in the refrigerator for up to 2 weeks or transfer to silicone ice cube trays to freeze individual portions for future uses. The cubes will keep for at least 3 months, potentially longer.
Read on for my recipe for garlic-infused olive oil for low FODMAP cooking. And if you need some fantastic ways to use it, check out my low FODMAP chicken cacciatore and the best low FODMAP pasta Bolognese.
With health and hedonism,
Phoebe
Garlic-Infused Olive Oil (For Low FODMAP Cooking)
Servings 2 cups
Instructions
In a small saucepan or pot, gently heat the olive oil and garlic over very low heat until warm to the touch. Remove from the heat and allow the oil to sit for at least 2 hours, or until you’ve reached your desired potency.
Strain the garlic oil through cheesecloth to remove the cloves or fish them out with tongs. Transfer the garlic oil to an airtight glass jar or bottle and store in the refrigerator for up to 1 week. You can also transfer to silicone ice cube trays to freeze individual portions for future uses. The cubes will keep for at least 2 months, potentially longer.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!