Garlic Infused Olive Oil

I talk a lot about Garlic Infused Olive Oil, but I’ve never really talked about how to do this.  A reader asked me, so I thought I’d tell you 3 ways I get Garlic Infused Olive Oil.

Of course,  you can buy Olive Oil already infused with different flavors, such as garlic, but it can be pretty pricy.  I do usually keep a purchased bottle on hand in case I run out of my own, or simply don’t feel like making it.  I normally use Annie’s Naturals Roasted Garlic Extra Virgin Olive Oil.  I’ve been lucky and have found this on sale a few times.

In a Pan.

You can easily infuse small amounts of olive oil with garlic by simply adding some olive oil and garlic cloves to a pan, heat…but do not let the oil or garlic scorch.  (The temperature you use will depend on the amount you are doing and how hot your stove gets….just be careful not to burn it.)   I like to keep moving the garlic around in the oil for a few minutes…the longer you cook it the more infused the olive oil will be.   This method is good if you just need a little bit for a recipe you are making.  Personally, I’ve never gotten a really rich garlic flavor like this…I think I try to rush it way too much.

In a Slow Cooker

My favorite way to infuse olive oil with garlic is with a slow cooker.   I have a mini-slow cooker so I use it.  If you don’t have a small slow cooker, simply put a Pyrex dish in your cooker the size you need, and it will work.   Even in my small cooker, if I only have one small head of garlic I will use a small Pyrex dish in it.

Today I made some using 3 heads of garlic, in my small slow cooker.

First I cut the top of the heads off, exposing the cloves.

Head of garlic with top cut off to expose cloves

Then I simply put them in the cooker and cover them completely with olive oil.   Use plenty of oil.  I buy a big container of Olive Oil when it’s on sale to save even more money.   If you are using a smaller dish in your slow cooker, you will want to cover it with foil.  This will keep the steam and flavors close to the oil.

Garlic in cooker covered well with Olive Oil

I cooked the oil I made today on low for 3-4 hours.  It kept boiling, so I finally turned it off and just let it sit until it cooled down.  (I think I may use the Pyrex dish again next time anyway, I don’t recall it boiling so much in the dish.)   The garlic heads looked delicious.

What the garlic looked like after cooking in oil.

If you have anyone in your family who can eat garlic and likes roasted garlic, you can use some of the cloves.  Remember though that they are soaked in oil.  However, just squeeze them onto bread and you have instant garlic bread.  Remember though, if you have fructose malabsorption, Do Not Eat the Garlic.   After the garlic oil has cooled, strain the oil into a glass jar.  Be sure to label the jar with the date you made it.

Garlic Infused Olive Oil
(this jar was put in the refrigerator before I got a photo, so it looks a bit cloudy. It’s not really.)

This oil will keep well in the refrigerator for over a week.   If you are using it to cook with you can use it longer….2 weeks is good.   If you are using it on salads and such I would use it in a week.   Once you put this oil in the refrigerator it will congeal.  So if you need to pour it out you will need to wait for it to warm up a bit, this does not take long.   If you I’m using it on meats, or vegetables before cooking, I often just brush the congealed oil on.

I hope this helps you make some wonderfully Garlic Infused Olive Oil.   I’ve found the oil I make in the slow cooker has the most intense flavor.

WARNING….garlic in oil can cause botulism if not prepared correctly.

From my understanding, roasting the garlic in oil as I do takes away the threat as long as it is refrigerated and used in a timely manner.

The biggest danger comes when people just drop raw garlic in olive oil and wait for it to get strong enough.  The water in the garlic is then sealed in and can grow botulism.  To avoid this, you can preserve the garlic first in vinegar or a brine.  But I think that would take away the flavor, and I still wouldn’t risk it.

Digest Spectrum – A product that has helped me.

Digest Spectrum by Enzymedica

I saw on a few Fructose Malabsorption boards that some people were having good results with this product.  I decided to give it a try.   (Please note, I was not given this product to try, I bought it myself.  I received NO compensation for this review.  All opinions are mine.)

Admittedly, I didn’t have the highest hopes that this would help me be able to eat more foods with fructose.  However, I was having a lot of trouble.  I would eat only from the Allowed Foods List, and was still having gastrointestinal distress.   I was having a hard time balancing the amounts that were alright for me.  (If I ate a 1/2 cup of an allowed vegetable at one meal, could I have an allowed fruit as a snack a couple of hours later?…sometimes yes, sometimes no.)  So eating was causing a lot of trouble.  Not to mention trying to eat out!  So I decided to give Digest Spectrum a try.

I knew every time I ate spaghetti I had issues.  (even though I only used allowed ingredients, and always add dextrose to help with the digestion.)  So the first test was taking a capsule before spaghetti.  To my amazement my stomach didn’t blow, I had no pain, and the next day things moved normally.  But I didn’t trust this first test.  I thought perhaps we put more dextrose in it this time.  So….next text.

I had a meal with 3 servings of allowed vegetables.  I took a Digest Spectrum right before I started, and to my amazement, again No bloating, No pain…and normal bowel movements for the next few days.  This gave me more hope that the enzymes were working.

I continued to use the product whenever I thought I might be eating foods with too much fructose.  But I NEVER intentionally ate anything on the Prohibited list…..but I really wanted some legumes.  I really missed beans!

I decided to make some hummus.  I didn’t use garlic, I used infused garlic olive oil, tahini, and lemon juice.  I took two Digest Spectrum (I thought I might really be pushing it this time).  I ate about 1/8 cup of hummus with vegetables.   NO symptoms.    Next test….I had pinto beans, a lot of pinto beans.  My meal consisted of a Pinto Bean mixture (much like refried beans, with corn tortillas, lettuce and cheese.  (remember, I’m not lactose intolerance, but many can eat hard cheeses even if you are.)  I ate 3 of these tortillas.  With a side of Black Beans!   Once again….NO symptoms.

I’m so excited I can eat beans again.  I don’t eat them every day, I always leave at least a couple of days between, but I missed beans more than any thing else.   (other than onions!)

There are certain foods I will not eat, even with this help.  Onions, Apples….ect.   I really try to stay away from the prohibited list that has foods really high in fructose and frutans.  (I know beans are on the no – no list, but all the books said that everyone has trouble digesting beans.  Well that’s why they have Been-o right?  And I’ve been eating them for years without adverse affects, other than a little excess gas, but I often have that anyway.  I felt beans were a calculated risk that I was willing to try.)

Then came a day we decided to eat out.  Mexican.  I took 2 Digest Spectrum, just in case.  I’m so glad I did!  I normally get cheese or bean enchiladas.  However, I’m trying to lose some weight, so I decided to order chicken enchiladas.   Still gluten free, and healthier….right???   I took 2 bites, and realized I tasted onion!!!   Oh NO!  Onion!!  I didn’t even think about that, I asked about the sauce to make sure it had no onions, or flour, but didn’t think about the chicken filling.  (I’ve never ordered it before, I thought it would just be shreaded chicken).   I just knew I was going to be in a lot of pain.  I decided to take aanother capsule right then, hoping it might help.   Normally, if I get just a tad of onion, onion flavoring, onion powder, anything….I bloat almost immediately to the point that it looks like I’m pregnant…very pregnant.  And it hurts, oh does it hurt.   Then for 3 days I’m in the bathroom, many, many times.

I waited….No pain.  No bloating.  I was shocked.  I’m sure if I’d had more I would have gotten ill, but I didn’t get sick!!  The only thing I can attribute this to, is the Digest Specturm.

Now I eat out with more confidence.  I’m still very careful (more careful after the onion incident) but I always take a capsule, just in case someone in the kitchen goofs, or I eat too many veggetables (I have a hard time not eating more vegetables.)

How does Digest Spectrum work?

Ensymedica states on their website that

“Our body uses enzymes to enhance digestion and turn the food we eat into energy. Produced throughout the digestive tract and available from raw foods and supplements, these enzymes include: amylase for carbohydrates, lipase for fats, protease for proteins, and cellulase for fiber. Like tiny shears, enzymes help break down the foods we eat leaving particles small enough to provide nutrition to the cells after they enter the bloodstream. In addition to aiding digestion, some enzymes provide additional support to the body by eliminating harmful toxins and by-products.”

They do say this is to be used in combination with special diets.

“Reducing or eliminating the foods which trigger digestive problems is a key part of managing food sensitivities.  While special diets are helpful to those with impaired digestion, dietary modification used in combination with enzyme supplementation provides peace of mind and complete spectrum digestive support.”


Do I take Digest Spectrum every time I eat?  NO.  Do I really go against the low FODMAPS diet and rely on this product?  NO.  (except for beans….but I’m thinking I can tolerate them more than others.)

So when do I take Digest Spectrum?   I always take it when I eat out….just in case.  It’s too easy for food to get cross contamination in the kitchen and I’d never know it just by looking!

I always take it when I eat tomato products.  (This is an allowed food, but I have trouble with it, however, I love it.  Since I don’t have a huge problem with it, I decided to start taking Digest Spectrum before eating it, and now I don’t have any trouble at all.)   I always take it if I’m having a meal with more than 1 cup of veggetables….any kind. (I was having a hard time wiht this before.)   I always take it before a get together…and place I’ll be eating food that I (or my husband) didn’t prepare.   I also take it just when I’m feeling a bit nervous.  I feel I don’t digest foods as well if I’m stressed out.

I know this probably won’t work as well for everyone.  I’ve read one person’s account and she uses it a lot so she can eat much more of the foods that she wants.  I think most people use it like I do….as a precaution under certain circumstances.

If you try it, please let me know how it works for you….and under what circumstances you used it.


Meatballs – with no onion or garlic

My husband loves spaghetti and meatballs, unfortunately I’ve always hated making meatballs.  They’ve always been time-consuming, and messy.  You have to mix them up then form the balls, then bake them, and finally you can add them to your sauce.  How long did that take, and how many dishes did we dirty?  I’d make them occasionally because he loves them so, but not very often.  After finding a slow cooker recipe and changing it to fit a low FODMAPS diet, I may be making meatballs much more often!

Once again, I found the original recipe on Stephanie O’Dea’s site, A Year of Slow Cooking.  Her recipe is called Not Your Mother’s Meatballs, it sounded easy and with just a few minor adjustments I made gluten-free, fructose friendly meatballs!

Slow Cooker Meatballs with Spaghetti Sauce


Here’s the original recipe Not Your Mother’s Meatballs in blue, my adjustments are noted:

1/4 cup chopped Italian Parsley    I used Italian Seasoning
1.5 pounds lean ground beef  
4 slices smoked bacon, diced (raw; don’t cook it)
1/4 cup grated Parmesan cheese
1/4 cup Panko-style breadcrumbs (I used Kinnikinnick Gluten Free Bread Crumbs)
2 eggs  (I only used one large egg)
2 tablespoons dried minced onion flakes
1 tablespoon garlic powder
1/2 teaspoon kosher or sea salt  (I don’t salt anything while cooking, if salt is needed we add it at the table)
1/2 teaspoon ground black pepper
1 good tablespoon garlic infused olive oil
(you could add some asafoetida powder if you wanted, but I didn’t this time)
additional ingredients:
1 cup flour (I used rice flour)  I used potato flour, just what I had on hand)
2 cups chicken broth (can use beef)
1 (6-ounce) can tomato paste
1 can Tomato Puree  (it’s the large can, I think it’s 22oz)or 
2 tablespoons Italian Seasoning
(as is this was very tasty, but I think next time I’ll add a little asafoetida powder or spring onion to the sauce, I missed the onion flavor, but everyone else said they loved it just the way it was!)
The Directions.
Use a 6-quart slow cooker. (I used a 4.5 qt slow cooker, this cooker is oval so it held more meatballs in a single layer) Spray the inside of your cooker with cooking spray, or rub it down with a bit of olive oil (don’t go crazy, just a little glisten)  *we simply forgot to oil the cooker, but had no sticking*  and set aside.
In a good-sized mixing bowl, combine the chopped parsley Italian Seasoning, ground beef, and diced bacon. Add in Parmesan cheese, breadcrumbs, eggs, and the dried spices black pepper. Combine well— I’d use your hands (remove rings, wash appropriately, and all that good stuff that if I had a legal team they’d tell me to include).
After the meat is mixed, line a cookie sheet with parchment paper or non-stick foil. Pour 1 cup of flour (I used rice potato flour) into a shallow dish (pie pan works great).
Roll meat into golfball-sized balls and then lightly dust each meat ball with flour before placing  onto the lined cookie sheet. When all the meat is gone, put the whole cookie sheet into the freezer for 1 hour, or until completely frozen. It’s okay to freeze overnight, if you’d like to break this into two days (put in sealed dish/Tupperware if freezing for longer).  
Once your meatballs are frozen, place them one-by-one (this means don’t dump!) into your lightly greased slow cooker. It’s okay to stack them. In a  small mixing bowl, whisk together the broth and tomato paste to create a gravy. Pour this evenly over the meatballs. Cover, and cook on low for 5 hours, or until the meatballs have browned and are fully cooked. I cooked the meatballs pictured above on low for 5 hours, then let them sit on warm for another 3 1/2 hours before dinner was served.  I made the meatballs at night, and put them in a container and froze over night.  In the morning my husband simply added them to the cooker, and added the tomato puree, and Italian Seasoning.  Cooked on High for 4 hours, they smelled so good and looked done, so I tested and they were cooked through.  We weren’t going to be having dinner for a couple of hours and the cooker we used doesn’t have a warm setting, so I turned it off and about 15 mins before serving I turned it on High again.  Note: we did carefully stir these a few times because it was getting too done around the sides.  I suggest not to stir them for the first hour or so to make sure they stay intact.
Serve alongside pasta or rice, or all on their own. These are filling!
We served them with Tinkyada’s Spinach Spaghetti Pasta, and extra Parmesan cheese.
The verdict at my house?  Please make these again!!   Meatballs often fall apart in the slow cooker, the freezing is the key to this recipe!
The only things I might change, not add as much bacon and dice it up smaller than I did this time (possibly leave it out all together).  Add some asafoetida powder or the green parts of spring onions to the sauce.


Sticky Pork Chops

Sticky Pork Chops, brown and wild rice with carrots, and roasted green beans.

I found the original recipe for this on I found a great cookbook there, created by a member, that is filled with recipes that do not use onion or garlic.  This is from that cookbook, there were some small adaptations to make it Fructose Friendly, but it was a pretty easy recipe.

The original recipe can be found at

Here’s the original recipe with my changes:

Sticky Pork Chops

By KitchenManiac on February 24, 2003

  • Prep Time: 5 mins
  • Total Time: 15 mins
  • Servings: 2

About This Recipe

“A mouth watering yummy pork chop Asian style. Double the recipe, you’ll want more. :)”


    • 4 pork cutlets, of chops trimmed  (I used 2 boneless pork chops)
    • 1/3 cup Chinese wine or 1/3 cup sherry wine  (I used Aji-Mirin Sauce)
    • 1 tablespoon soya sauce  (I used GF low sodium Tamari)
    • 1 tablespoon grated ginger
    • 2 tablespoons chili sauce or 2 tablespoons chili flakes  (I used about 1 tablespoon of chili flakes.)
    • 2 tablespoons honey  (I used Maple Syrup)

  1. Heat frying pan over medium heat.
  2. Cook meat for 2 minutes each side, or until meat is well browned.  (suggest you cook until done throughout, and just warm through when you add back to pan)
  3. Remove meat, set aside – Keep warm -
  4. Add cooking wine, soy sauce, ginger, chili sauce/flakes and honey to the same pan without washing the pan.
  5. Cook for 3 minutes.
  6. Return the meat to pan and cook on each side for 1 minute.
  7. Simmer until the sauce thickens, and pork is cooked through.
  8. Serve with rice and greens.

To make this super fast and easy, I served this with Steam Fresh Brown Rice with broccoli and carrots  (I picked most of the broccoli out of mine since I’ve been having tummy issues lately), and roasted green beans (simply broil or bake fresh green beans that have been sprayed with a little olive oil, and sprinkled with sea salt).

We both agreed, we will make this meal again!

Fettuccine Alfredo with Chicken (not lactose free, but low in other FODMAPS)

Yesterday, I was happy I felt like cooking.  Recovery from my surgery on December 1st, and all the trouble before it, has made it almost impossible for me to enjoy my kitchen.  However, yesterday I decided to take the plunge.

We had boneless skinless chicken breast thawed, so I thought…what can I do with this that is Fructose Friendly.  For some reason I’ve been thinking about Alfredo.  I rarely ever eat anything Alfredo because it’s so fattening, and rich.  I thought I could improve on that, plus, I hadn’t eaten a lot of calories yet that day so…why not give it a shot?   (I’m sorry this doesn’t meet low FODMAPS requirements because it does have lactose, I’m very lucky, I am not lactose intolerant.)

Chicken Alfredo over Brown Rice Noodles.

This recipe took a lot of guess work, a lot of substitutions, and a lot of just trying stuff.   This is one of those times I just threw what I had together, and kept tasting it to get it right, so all measurements are a guess.  (sorry)

Chicken Alfredo

  • 1 large chicken breast half, sliced  (I cut it in half then cut slices less than 1/4 inch thick)
  • Olive Oil – enough to cover the pan plus a little.
  • 3-4 cloves are garlic  (this will be removed)
  • 3-4 shallots (this will be removed
  • about 3-4 oz cream cheese – cubed (I used low fat)
  • 1/3 cup (about a handful) of Pizza Cheese (I would have used all Parmesan, but I didn’t have enough, we had a blend of cheeses including Pamesan, Romano, Mozzarella … so I used that.)
  • enough milk to make smooth (I used 2 %)
  • Italian Seasoning – I just sprinkled it over the mixture.
  • Black Pepper – to taste…I used more of this than I normally do in things, and I really think it made the dish.  The undertones of the pepper made it just right.


Add Olive Oil to Pan and begin to heat over medium high heat.  Add Garlic cloves and Shallots, reduce heat to medium.  Heat thoroughly, and  cook for about 5 minutes, letting the flavors infuse in the oil, being careful not to burn (reduce heat more if necessary…I had to.).

While the oil was infusing, I cut up the chicken, occasionally stirring the oil.

Remove the garlic and shallots from the oil, the flavors should be infused in the oil.  (I think my garlic was a bit to old, so I didn’t get as much garlic flavor as I normally do.)

Brown the chicken in the oil.  Cook through.   (normally I cook the chicken and sauce separately and layer the dish, but I was reading a recipe where someone just added the sauce ingredients to the chicken, so I did that this time.  It worked well, but I think it’s easier to do it separately to ensure the cheeses melt evenly.)

Add the Cream Cheese Cubes, the Pizza Cheese, and Milk.  (I just added a little milk to start, then as things melted and I saw how thick it was I added more.

Stir until cheeses melt.  Add Italian Seasoning and Pepper.


This was a huge hit.  My husband was thrilled….and now swears I’ll never be able to duplicate the recipe because I didn’t measure anything.  He’s probably right, I won’t be able to do it exactly, but I’m sure I can come pretty darn close…heck, maybe it’ll be even better.  I’d like to have had more of a garlic taste, and I think all Parmesan cheese would be better…have more flavor.

I served this with petite green peas.

(about the lactose content.  I know you can substitute the milk, and parmesean cheese is allowed on low FODMAPS, and I’ve seen a lactose free cream cheese alternative, but I don’t know if it’s any good.)


Ginger Chicken Stir-Fry

I’m sorry there is no picture for this.  I haven’t been able to cook in a long time…about 6 months…due to health issues.  I was just so thrilled to be throwing dinner together, I forgot about a photo.

I like PF Chang’s Ginger Chicken and Broccoli, but I can’t eat a lot of Broccoli due to the Fructose Malabsorption

Right now I’m going through the Elimination Diet part in Patsy Castos’ book IBS Free At Last (if you get this book, be sure to go to her website, with the same name, and get the updates.

I decided to try to make something similar to PF Chang’s Ginger Chicken..but without the Broccoli.  Instead I added carrots, and Bok Choy.

Ginger Chicken Stir-Fry

  • 1 large skinless, boneless Chicken Breast
  • a piece of Ginger root about 2-3 inches long
  • 1 large head of Bok Choy
  • shredded carrots (I bought a bag, and threw in a couple of handfuls, until it looked good with the Bok Choy.
  • GF Soy Sauce – I use San-J’s Reduced Sodium Gluten Free Tamari – about 2 Tablespoons…but I didn’t measure it.
  • Toasted Sesame Oil – enough to coat the wok (or pan you are using)
  • Kikomen Aji-Mirin Sauce – 1-2 tablespoons
  • and I dusted everything with a little dextrose (added a bit of sweetness, and helps with the digestion for fructose.)
  • White Rice
  1. I prepared the Ginger first.  Peal Ginger, then I grated most of it with a micro-grater.  So it was minced well.  A small amount (I was tired of grating) I chopped.
  2. Heat the wok that has been covered with Toasted Sesame Oil over medium high heat.
  3. While Wok is heating, cut Chicken Breast in half then cut in thin slices.
  4. Add Chicken to wok, brown a little, then add Ginger and Tamari.
  5. While chicken is cooking, chop Bok Choy (cut the end off, rinse, and cut into bite size pieces.
  6. Add the hard parts of the Bok Choy to wok first, cook a little bit, then add the shredded carrots, and finally the leaves of the Bok Choy.
  7. Toss with tongs until the leaves are wilted.
  8. At this point I removed from heat and let it sit for a bit.  (we were waiting for the rice to finish cooking.)

Serve over rice.  I use White Rice for better digestion, and just a tiny bit of less fructans.

We started the rice and the stir fry at the same time.  We used long grain white rice, it cooks in about 20mins.  Both were finished about the same time, the stir-fry was finished just a little bit before the rice.

The first bite of this I took was VERY gingery.  I think I got one of the chopped pieces in the first bite.  However, the blend of flavors was delicious, and the ginger was present in every bite, but not over-powering.  I was very pleased.

If you have Fruc. Mal., and are on the Elimination Diet, be sure to limit your vegetables to 1/2 cup.  (I ate about 3/4 cup of the stir fry since there was chicken in there too.)

If you aren’t on the Elimination Diet, eat within your tolerance level.

Here’s to a new Year…hopefully I’ll be able to get back in my kitchen and cook more and more.

Updating Recipe Index – New Favorite Spices and products.

I know…another long time between posts.  I’ve been on kind of a forced hiatus.

The Meniere’s has been making it impossible for me to cook like I used to.  Hubbies been doing most of the cooking, and he isn’t really making anything new.

Today, I’ve been going through my Recipe Index, and looking at some recipes, trying to update things so you can tell if the recipe is gluten free (gf) – All Recipies are Gluten Free, lactose free (lf), or Fructose Friendly (ff)  – I say Fructose Friendly instead of low FODMAPS because I am not lactose intolerant, and there are some things I can eat that others cannot.  I felt this was more precise for my recipes.   I still have a long way to go, but I hope you will find some recipes that you can use, or at least adapt to your diet needs.  If you have any questions please do not hesitate in contacting me.

Most of my recipes have Onion and Garlic in them.  One of my new favorite spices is Asafetida Powder, it can replace onion and garlic in most dishes.  However, it really STINKS!  But give it a chance, it doesn’t taste like it smells.  I advise to try this a little at a time in your recipe.  Remember, you can always add more, but you can’t take it out.  It can be difficult to find Asafetida without wheat in it.  In the US you can only get it in powdered form, and it’s always cut with something…usually wheat flour.  However, I did find some at My Spice Sage that is cut with Rice Flour.  I wrote to the company, and they assured me it is completely gluten free!  (Remember companies can change things, so always check the ingredients before ordering.)  I must say, this spice has saved me.  I really missed my onion and garlic.  You can use big hunks of onion and garlic and remove them before eating, or you can use garlic infused olive oil (I still do this sometimes).  But I’m always afraid I’ll still get some when I’m removing the hunks of onion and garlic, after all, they kind of fall apart while cooking.  And garlic infused olive oil doesn’t keep well.  If you buy it already made it does better, but then you often get preservatives and I don’t want that.

ginger root

Another spice…or is it an herb…really it’s a root, that has made it’s way to our table much more than it used to is Ginger.  I’ve used ginger many times before, but now, we reach for it much more often.  It adds a great flavor, and it’s fructose friendly!!  It’s great with lemon, orange, basil (and other herbs like thyme, and tarragon).  Just play with it, you’ll find it adds a lot of dimension to many dishes.  Plus it makes a great tea when you have an upset tummy.  (I like to make Green Ginger tea with Lemon when I’m not feeling well.)

Dextrose – If I’m making a dish and think I might be getting too many vegetables, I’ll sprinkle on some Dextrose just to make sure I can digest them better.  I also cook with it in my baked goods.

Kikoman Aji- Mirin Sauce – Yes, the brand is important.  A lot of Mirin sauces have fructose in them.  This one does list Corn Syrup, and I know in the US sometimes Corn Syrup means High Fructose Corn Syrup, so I wrote to the company, and they assured me this was regular Corn Syrup.  The ingredients are: Glucose Syrup, Water, Alcohol, Rice, Corn Syrup, Salt.   As you can see Glucose Syrup is first.  I use this often when stir frying any vegetable.  It’s great on Kale, and other greens, takes the mellows that sharp flavor so many don’t like.  I like that I can use this and it helps me digest fructose.  We use it often.  (My husband made a roast in the slow cooker and put this in by mistake…I told him to keep making that mistake, it was delicious!)

I’ve also found that I use more spices/herbs.  I’ve branched out from my usual, and have really enjoyed some new herbs.  Beware, not all spices are fructose friendly.  Allspice, is made from a berry, it is not recommended.  Anise is made from a vegetable, I’m not sure if it’s alright or not, so be sure to check.

Remember, the low FODMAPS allowed list is just a guideline.  You must figure out how much fructose you can handle.


Found a Website with some great information

photo found on

I found a website,, they have some (74 so far) recipes that are either Low FODMAPS or can easily be made that way with the suggestions provided.

Here is a link to an article on this site that has a good list of allowed and not allowed foods.  (From what I can tell, it’s pretty up to date.)

I hope this helps some of you.

I know it’s going to help give me some more menu ideas.

Sorry I’ve been away so long, struggling with the Meniere’s Disease so I haven’t been able to cook much (read not at all) lately.

My husband has been doing a pretty good job of it though.  However, we’re both gaining weight, we’ll have to start trying to make more of our meals lower in calories.    He’s so busy, taking care of me, working, taking care of the pets, the house….everything right now, he makes quick easy meals, and they aren’t always the highest in nutrition.  But he’s trying hard to keep them Low FODMAPS, and gluten-free.

One thing we have relied on is Annie’s Gluten Free Macaroni and Cheese Deluxe, it’s pretty good, and very easy for him to make.  Served with a safe veggie, and I’m all set.  However, this will NOT work if you have Lactose Intolerance.  I don’t.

I will try to post more as I’m feeling better.  Right now I’m doing the elimination diet from Patsy Catsos’ book, IBS- Free at Last.  Some of the information is a bit outdated, but you can get all the latest corrections on her website by  I should say I’m doing a modified elimination diet, because I know I’m not lactose intolerant.  My breath test for lactose showed almost no change from before I drank the lactose and after.

I was looking at my test results, and found I’m borderline for SIBO. On it states “Bifidobacterium infantis 35624 is the only probiotic that has been demonstrated to be effective for treating patients with IBS.”  This probiotic is found in the brand name probiotic supplement, Align.  I figure it couldn’t hurt to try, so I’m going to buy some and see what happens.


Long time, not cooking – therefore, no new posts.

Didn't have a picture to go with this post, so i thought I'd post a drawing I did recently. If you'd like to see more of my drawings, you can see them on my blog Create To Heal.

I’m sorry to all of you out there who are starving for new recipes to try that you may be able to tolerate.

I’m having a very hard time with my other chronic illnesses, and simply have not been able to cook.  (having balance, and spatial relations issues due to vestibular disorder – these things to not a happy cooker make)

I wanted to let you all know that I’m thinking about you.

Hubby, has been cooking.  Simply tried and true things I can eat…but not necessarily the healthiest.  : )

Have found that Annie’s Gluten-Free Deluxe Mac and Cheese is great, for Mac and Cheese in a box).  And since I’m not lactose intolerant, I tolerate it very well.  Found some hot dogs with no offending ingredients.  (one of the Earthfare brands – however Earthfare is only in the south east, started in N.C.)  But they are all meat!  No nitrates, preservatives, or….duh, duh, de, dum….onion!

I have found that I’m lucky and can tolerate a little onion powder, and a little bit of garlic in things.  (better than when I started on this journey, so it looks like there is hope that if you stay strict for a while you can re-introduce some things, at least in small quantities.)

However, I think I may have mentioned, that I bought some Asafoetida Powder at My Spice Sage on line.  They are the only place I’ve found that carried this stuff and cuts it with rice flour instead of wheat!  We’ve been using this in place of onion and garlic powder (or onion and garlic) and it works great!  (even in my coleslaw recipe… thank goodness because people request it when I go to parties!  Oh, and the cabbage, in small quantities, does well with me, but I do put some dextrose in my coleslaw now.)

One big note about using Asafoetida Powder – It Stinks!  There is a reason it is nicknamed Devil’s Dung!  It came in a plastic bag, I up the plastic bag in a glass jar before putting in my spice cabinet, and still, I can smell it a little.  Use very little, when you start out and add more if needed.  You can always add, but you can’t take away!

I’ll add some simple recipes that my husband has been using over the past month soon…probably tomorrow.

Slow Cooker Roasted Chicken, Slow Cooker Roast Beef…both changed to be fructose friendly…

Thanks for still reading.

(I will admit, I considered letting this blog just wither away.  The Fructose Intolerance is just so different for everyone, trying to post recipes that work for so many different people is very hard, and I don’t want to give anyone wrong information.  Then, I started receiving requests from people for help.  Even if I can help just one person get through some of this, then I will try.  But always keep in mind that EVERYONE with FM, Dietary Fructose Intolerance and HFI are all different.  A great resource I’ve found is the Fructose Friendly group on Facebook.  Yes, there is a huge Yahoo group about Fructose Malabsorption, but there are so many people on there I feel lost and overwhelmed.  The people on Fructose Friendly, are really a friendly bunch.)

Low FODMAPS Spaghetti

I took a lot of liberties with this spaghetti to call it Low FODMAPS.  I will tell you how I made it, and how you can change things if you are more sensitive.

We have a little garden this year.  We haven’t gotten much out of it, but we had a bunch of Roma Tomatoes, and some shallots.  (Shallots are not a low FODMAPS food, some people can tolerate a small amount…I’m one of those.)

For this recipe, I really didn’t measure anything, and my husband helped a lot.

I had enough tomatoes to fit in a 2qt. slow cooker.  (It’s easy to see how many diced tomatoes will fit in your crock, just put them in whole all the way to the top, and that’s how many it will hold diced.)

I just cut off the stems, and diced up the tomatoes, a few shallots (they were pretty small, I think I used 4), and 2 cloves of garlic (again, some people cannot tolerate garlic, so avoid it if you need to.)

If you cannot have shallots or garlic, I suggest using Asafoetida powder.  From what I understand, you can only get the powdered form of Asafoetida in the U.S.  It is often mixed with wheat flour, so if you cannot eat gluten…Beware!  I found some at that is mixed with rice flour, and how found it very digestible.

Spaghetti Sauce – an approximate recipe

  • fresh tomatoes
  • Asafoetida Powder to taste….this is a very strong spice, so I add a little, let it cook for a little while, taste then add more if  needed.  **Please note, this spice is often cut with wheat flour, if you are gluten intolerant be careful.  I found mine at…I called the company and they assured me that only rice flour is used and it is made in a gluten free facility.)
  • Italian seasoning. (about 2 tablespoons)
  • Dextrose Powder (I used 2-3 tablespoons)
  1. Cut off the stems of the tomatoes (I grew organic roma tomatoes, so there was no need to peel, but you can peel your tomatoes if you wish).
  2. Dice tomatoes, shallots, and garlic – add to slow cooker.
  3. Cook for about 6 hours.  (if you are making 4 or 6 quarts you may want to cook it for more time.)
  4. Allow to cool.
  5. Puree in food processor with Italian Seasoning and some Dextrose .  (I had planned to use fresh herbs, but I wasn’t feeling well so my hubby finished this recipe.  He used dried Italian seasoning.)  About 1 1/2 – 2 tablespoons.
  6. Brown ground beef (we used about 3/4 of a pound).  Drain if you need.  I use low-fat, locally grown beef, so we didn’t have to drain it.
  7. Add the sauce to the ground beef.
  8. Heat thoroughly.   Ours was a little watery so we cooked it down for a while.
Serve over gluten-free noodles.  We used Quinoa noodles this time, but I prefer Tynkiada.  (Tynkiada is a brown rice pasta, I have no problems with it, but if you can’t tolerate brown rice, the quinoa pasta is a good alternative.)
Or you could serve over julienned zucchini or yellow squash.
I even like it over a baked potato.
I added grated Parmesan Cheese to mine.  I have no problems with lactose.  If you can’t eat cheese, you could use a substitute, or omit.
My husband RAVED about this sauce.  He keeps saying he just can’t get over how much better this sauce was than my usual sauce.  (This is the first time I’ve made sauce with fresh tomatoes…and we used more meat to sauce ratio…I don’t know, but I’m glad he liked it!)
I usually used Pureed Tomatoes, with no salt added, no ingredients except tomatoes.  This is a very good substitute if you don’t have fresh tomatoes.  (we didn’t grow enough, so I’ll be using this through the winter.)
I was really craving spaghetti, and this really hit the spot!  It was delicious. About the  Asafoetida powder.  I’ve used it in other recipes, and found it very good.  But I cannot stress enough to use small amounts, and add to tasted.  This is a VERY STRONG spice.  (beware, if you’ve never used it, it really stinks, but it doesn’t taste like it smells after cooking.)
sorry I haven’t been posting much lately.  I haven’t been cooking much for over a month now.  I’m having a lot of trouble with the Meniere’s Disease, so I don’t feel I can safely cook.  (My balance is very off.)
Hope to be posting more soon.