2018 Update: I wrote this post in 2013, before there were any official low-FODMAP infused oils on the market. Luckily there are now shelf-stable garlic and shallot oils on the market that are also certified low-FODMAP. See FODY Foods for their selection. The following recipe is a great option for when you don’t have any of their products on hand!
Last week I blogged about store-bought garlic oil. I got to thinking, how do we know that there are actually not any fructans in it? Well, we don’t. So I decided the best way to have garlic oil for IBS and fructose malabsorption, is to make it from scratch. It really is not difficult and is much, much cheaper!
I decided to try adding some onion to the mix too. I don’t see why it wouldn’t work. So why not add onion to the infused oil as well? I came up with a delightfully aromatic oil to flavor my favorite dishes.
Some things to keep in mind: Some especially sensitive individuals may not be able to tolerate infused oils (especially some commercially available products). Also, excess consumption of fat can trigger IBS symptoms. Infused oils should be kept in the fridge and stored no longer than two to four days to reduce the risk of botulism. Read more here about the safety of homemade garlic infused oils.
Low-FODMAP Garlic and/or Onion Infused Oil
Ingredients
- 2 - 3 cloves garlic, peeled and sliced lengthwise
- 6 pieces of a peeled and quartered onion
- 1/2 cup olive oil
Instructions
- Place 2 cloves garlic, onion and oil in small saucepan over low heat. Heat just until the garlic starts to simmer. Remove from heat. Let cool for 10 minutes. Remove garlic and onion pieces and discard. Pour oil into a clean, airtight container. Store in the refrigerator for no more than two to four days (read here for more information).
- For just garlic infused oil (no onion), use 6 cloves of garlic and follow the above instructions.
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Should this be refrigerated?
Yes, I keep this in the refrigerator for about a week.
If a recipe doesn't have (lowfodmap), after it, then is isn't low FodMap? Thanks.
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Sorry I didn't respond sooner! I'm working on getting all of my recipes labeled and didn't get to this one yet, but this recipe is low-FODMAP. Hope to get caught up and have all of my recipes labeled soon.
Can these be used right away after making them? I have just been told to change to a FODMAP diet and can't imagine cooking without onions
Since my doc just put me on the FOD.MAP diet, and I don't know how to cook without onions, I saw on my list that I can use onion infused oil. Can I use the oil as soon as I make it, or do I need to wait before browning my meats and veggies?
Just curious- could you freeze the infused oil? I ask because I am concerned I will make this and not get around to it within the week. Thanks for your response in advance.
Yes, you can use the oil right away. I recommend this.
Yes, you can freeze the oil. See more about homemade garlic oil here: http://extension.uidaho.edu/owyhee/files/2013/10/PNW664-Making-Garlic-and-Herb-Infused-Oils-at-Home.pdf
It looks like you broke one quarter of the onion into six pieces – just confirming.
Yep, looks like that's what I did!
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I make 750 mls at a time (an average bottle of olive oil) using a couple of onions and a head of garlic. I freeze it in icecube trays and keep them in a ziplock bag in the freezer. A block or two is a convenient amount for most recipes, the flavour isn’t changed, and you greatly reduce the risk of contamination.
Any suggestions how to use the onions and garlic left behind (not for IBS sufferers of course)? I sometimes put it in vinegar as a kind of pickle.
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How much onion oil to replace a large onion? Thank you.
It really depends on the recipe and your taste preferences.
The learn more link took me to the University of Idaho website. It didn’t appear to correct.
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