Low FODMAP Taco Seasoning Mix

This is another very simple thing to make; especially if you already have some of my Low FODMAP Chili Powder on hand. It replaces the seasoning packets we’re all used to, without all the high FODMAP ingredients. Add it to some ground beef, pork or chicken and you have some traditional seasoned taco meat all ready to go for your favorite tacos! Looking for something a little less conventional? Try my Chipotle Pork Tacos instead!


Low FODMAP Taco Seasoning Mix

  • 2 tablespoons low FODMAP Chili Powder
  • 1 tablespoon cornstarch
  • Pinch of sugar
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Combine ingredients. Add to 1 lb browned meat with a ½ cup of water and simmer on medium-low until thickened.


Low FODMAP Barbecue Sauce

I confess, I’ve been dreading writing up this recipe, but with grilling season almost upon us, I knew I needed to get it out. I’ve made my own barbeque for years, but like most, I used ketchup as a base. Since most ketchups have high FODMAP ingredients, I wanted to learn to make it from pure tomato sauce. I’m also one of those people who cook more by intuition than by the measuring spoon, so it’s sometimes difficult for me to assign absolutes to the amount of ingredients I use, especially when it comes to sauces. I add a little of this and a little of that and then make adjustments until I’m happy with the flavor. Of course you can’t really teach someone else to cook this way. I suspect it’s a skill you either come with or develop over a long period of cooking, but some never quite get there. I suspect this is the case with my husband, who like his son is probably somewhere on the Autism spectrum and I drive absolutely bug batty with my shrugs and answers that tend to sound like questions about how much of something to use.

So I had to set aside this method and get out the measuring spoons to attempt to make a recipe that can be easily replicated. This sauce isn’t quite the same sauce I’ve always made, but it’s darn close. It was a lot harder to start from a tomato sauce base than a ketchup base than I thought it would be. It’s your typical sweet and spicy type barbeque sauce. It’s fairly mild with only 1 Tablespoon of my Low FODMAP Chili Powder, so if you like some real heat, go for 1 ½ tablespoons.


Low FODMAP Barbecue Sauce

  • 1 14 oz can tomato sauce
  • 1-1 ½ tablespoons Low FODMAP Chili Powder
  • 1 tablespoon brown sugar
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon ground mustard
  • 1 teaspoon salt
  • 1 teaspoon pepper

In a small sauce pan, combine ingredients and simmer on low for 10-15 minutes. If sauce is thicker than you prefer, add some water to thin out. Let cool. Transfer to a jar or condiment bottle and store in the refrigerator.

Low FODMAP Beef Stock

This recipe for Beef Stock is pretty much the same as for my chicken stock, you just have to substitute the type of bones you’re using. Unlike with chickens, however, you can usually just buy a package of soup and/or marrow bones to use at your local grocery store. Since you’re starting out with raw bones, you need to roast them for a few minutes, which helps to enrich the flavor of the beef and vegetables used to make the stock.

As it takes a long time for the flavors to fully develop, it takes a full 18-24 hours to cook a good stock, therefore I do not recommend skimping on time and for the sake of safety, I use a slow cooker, as I’m slightly more comfortable with that than leaving it on my stove top overnight.


Low FODMAP Beef Stock

  • 2-3 lbs Beef Soup and/or Marrow Bones
  • 1 dozen baby carrots
  • 2 ribs celery cut into 2” pieces
  • 5-6 sprigs fresh parsley
  • 5-6 pints filtered water
  • Olive oil
  • 1 teaspoon Salt
  • 1/2 tablespoon peppercorns

Pre-heat oven to 400 degrees. Preheat slow cooker on low. Place cut celery and carrots on a cookie sheet and brush lightly with oil. Place on bottom rack of over and roast for 10-15 minutes, until lightly browned. Add to crock pot.

Place bones on your cookie sheet and place on bottom rack of oven for 10-15 minutes. Turn and cook an additional 10 minutes. Add to crock pot along with any remaining ingredients.

Fill the crock pot to the top with filtered water. Cook for 18-24 hours. Once finished, allow it to cool to a safe handling temperature. Remove any large solids and discard. Pour the stock into a pitcher or spouted bowl through a strainer to catch all remaining solids and discard. Refrigerate the liquid until the fat on top forms a solid and remove with a spoon. Divide the remaining broth into mason jars or other storage containers. If freezing, be sure to leave at least two inches at the top of each container, as liquids expand as they freeze.

Stock will keep around 4 days if refrigerated to several months if frozen. You can add other spices and herbs to flavor the broth if you choose, however I opt not to add any other flavors to mine, as I use stock in a wide variety of recipes and prefer to choose my spices depending on the dish I am making.

Makes: 5-6 pints

Prep time: 45 mins

Cook time: 18-24 hours

Looking for more low FODMAP recipes? Look here.

Cap’s Homemade Spaghetti Sauce

This rich and flavorful spaghetti sauce gets a little lift from the use of fire roasted tomatoes, red cooking wine, a pinch of red pepper flakes and a generous helping of herbs and spices, all without any high FODMAP ingredients that usually go into Italian dishes. It’s a versatile red sauce that is excellent on semolina and gluten-free pastas alike (I happen to prefer gluten-free, but have had it on both), as well as on meatball subs, as a dip for calzones and stromboli and it even works great as a pizza sauce.

Spaghetti Sauce was something that always came from a jar when I was a kid. If my mother ever knew how to make it, I never knew about it and I suspect much of the US operates this way when it comes to such sauces. After all, we’re all used to the jarred stuff and there are dozens of different types to choose from, if not more that taste pretty good. It may seem like a monumental pain to have to make your own, but again it’s one of those things that I made after developing carbohydrate intolerance that I had to admit tasted so much better when I made it myself, despite being unable to use things in it like onion and garlic. Even though I’m not using fresh tomatoes and herbs, the ingredients I use are all organic and processed as little as possible. Since they’re canned and dried, they’re a little more affordable, but the finished product still has that fresh, homemade taste.

Cap’s Homemade Spaghetti Sauce

  • 1 tablespoon olive oil
  • 1 tablespoon fennel seeds
  • 1 cup Low FODMAP Chicken Stock
  • 1 15 oz can fire roasted crushed tomatoes (such as Muir Glen)
  • 2 15 oz cans tomato sauce
  • 2 6 oz cans tomato paste
  • 1 cup water
  • 1 cup red cooking wine
  • 1 tablespoon white sugar
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • ¼ cup chopped fresh parsley or 1 tsp dried
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • Pinch crushed red pepper flakes

Heat a large stock pot on the stove over medium heat. Add oil and fennel seeds and brown 2-3 minutes. Add remaining ingredients and bring to a boil, stirring occasionally. Cover and reduce heat, allowing sauce to simmer approximately 1 hour. If you prefer a uniform sauce without chunks, use an immersion blender to puree sauce. Freeze any unused portion.

Makes: about 3 pints

Prep time: 15 mins

Cook time: 1 hour

Red Enchilada Sauce

Yesterday, I shared my recipe for Green Enchilada Sauce, but part of the fun of Enchiladas is that there are so many different kinds! While most of us FODMAP people are lactose intolerant and can’t really do the cheese sauces, we can do the Red and Green with just a little modification and they’re both pretty easy to make.

The primary difference between red and green enchilada sauce are the peppers and tomato used in the sauce, which is why Red sauce has a little more sass. I’ve made this recipe using both water and stock and can’t really tell a difference, so if you want to save your stock for other things or don’t happen to have any on hand, choose water instead.

If you have MCAS/D and can’t tolerate vinegar, skip it. When mine flares, vinegar can really upset my tummy. So, I made this recipe without it and it was still delicious! Also, if you can’t do cayenne pepper, but still want some heat, try substituting a hot pepper powder you can tolerate, such as Chipotle. If you want a milder sauce, omit the cayenne altogether.

Red Enchilada Sauce

  • 3 tablespoons olive oil
  • 3 tablespoons flour (whole wheat flour, all-purpose flour and gluten-free flour blends all work!)
  • 1 tablespoon Ancho chili powder
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon ground cumin
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt, to taste
  • 2 tablespoons tomato paste
  • 2 cups water or stock
  • 1 teaspoon apple cider vinegar
  • Freshly ground black pepper, to taste

Mix your flour and spices together and prepare all your ingredients stove side. Pre-heat your oil over medium heat in a medium sauce pan, 2 to 3 minutes. Add the four mixture and mix into a paste. Slowly whisk in water or broth until smooth. Whisk in tomato paste.

Bring the mixture to a simmer. Cook, stirring often, for about 5 to 7 minutes, until the sauce has thickened enough to coat the spoon. Remove from heat and stir in the vinegar and season with freshly ground pepper and salt to taste.

Ready to make enchiladas? Check out my FODMAP friendly Shredded Beef or Chicken Enchiladas Recipe.

Green Enchilada Sauce (Low FODMAP)

Poblano peppers are lovely sweet and mild green peppers. They make a divine enchilada sauce that goes great with almost anything. My favorite kind of enchilada to use this sauce with is shredded beef, so I usually use some left over pot roast and this sauce to whip up some killer enchiladas, the recipe for which I will be sharing in tomorrow’s post. The full recipe isn’t exactly low FODMAP, but I have a few ideas on how to make it work for most people, so if you’ve been feeling deprived of Latin-American fare, stay tuned. I have lots of great recipes in store for you.

Green Enchilada Sauce (Low FODMAP)

  • 2 tablespoons olive oil
  • 3 tablespoons all purpose regular or gluten-free flour
  • ½ teaspoon salt
  • ¼ teaspoon cumin
  • ¼ teaspoon pepper
  • ¼ teaspoon oregano
  • 2 cups chicken stock (see recipe here)
  • 1 7 oz can diced green chiles
  • A few dashes Tobasco sauce or 1 finely diced medium jalepeno (optional)

In a medium sauce pan, heat oil on medium. Stir in flour and spices and mix into a paste. Whisk in chicken stock, stirring frequently. Add green chiles and continue to stir until slightly thickened, approximately 10 minutes. Add Tobasco sauce to taste, if desired.

Serves: 3-4

Prep time: 15 mins

Ready to make some enchiladas? Try ours: Shredded Beef or Chicken Enchiladas

Low FODMAP Chili Powder

There’s a specific chili powder my family has been using for generations, so when I began feeling sick everytime I cooked with it and had to give it up, it felt a little like losing a family member. I worried that I was going to have to part ways with every Latin dish I ever fell for, which accounts for a number of recipes in my regular rotation. Fear not, lovers of Latin fare. There is a solution. You can not only make your own FODMAP friendly chili powder, but I’ve been working hard to modify many of my favorite Latin American style dishes to make them low FODMAP! I’ve included a small and large batch size of my low FODMAP chili powder, one for those who use just a little on occasion and one for those of us who like to keep it spicy. It’s easy to find the ingredients in bulk on Amazon.

The fun part about making your own chili powder is that you can adjust the amounts and types of chili powders that go into it to suit your needs and tastes. If you’re allergic to a particular kind of pepper, leave it out (I can’t eat jalepeno’s, so that’s why there’s no jalepeno powder in mine, for example). If you want it hotter, increase the amount of powder used from the hotter peppers selected. It’s that simple.

In the quantities listed, even if you add both the cayenne and chipotle, which is where most of the heat comes from in this recipe, you’ll get a nice mix with a slightly hotter than mild, smokey heat. Want very little heat? Leave them out entirely. Don’t want any smokiness? Leave out the chipotle. It’s really all the other ingredients that are essential to making your chili powder… well, chili powder.

Chili Powder

  • 1 tablespoon paprika
  • 1 tablespoon ancho chili powder
  • ½ teaspoon chipotle chili powder (optional)
  • ½ teaspoon cayenne pepper (optional)
  • 1 teaspoon oregano
  • 1 teaspoon ground cumin
  • ½ teaspoon salt

Or make in bulk:

  • ½ cup paprika
  • ½ cup ancho chili powder
  • 1 tablespoon chipotle chili powder
  • 1 tablespoon cayenne pepper
  • 2 tablespoons oregano
  • 2 tablespoons ground cumin
  • 1 teaspoon salt

Combine ingredients in a jar with lid, leaving room to spare. With lid tightly closed, shake jar until spices are well combined and distributed throughout, 1-2 minutes. Shake well before using and allow dust to settle before removing lid.

Low FODMAP Red Tomato Salsa

This salsa is by far my husband’s favorite. Everytime he eats it, he tells me we need to jar it and sell it. I can’t help but laugh, because it’s so simple to make, it feels like I’m getting away with something. Salsa is a great way to liven up almost any dish. I use it on a lot of things, including my scrambled eggs. Of course, it’s nearly impossible to find a salsa without garlic, onions and jalapenos. I devised this easy recipe which mimics traditional jarred salsas, but doesn’t include any of those high FODMAP foods that are hard on IBS and gastroparesis tummies. Oftentimes, people with Mast Cell disorders also have problems with some hot peppers. Personally, jalapenos and I don’t get along; they tax my breathing. That’s why I don’t include them in this recipe. There are many different peppers to choose from and a number of ways to spice up a dish. If jalapenos are a pepper that you can eat, you could include them in this recipe. Conversely, if Tabasco peppers are a problem for you, you need to choose a different kind of hot sauce to use.

In this recipe, the Tabasco sauce provides the heat and varying the amount you use will determine how hot the salsa; a couple of dashes will make for mild salsa. I use canned tomatoes because I prefer the taste of canned salsas and because it has a much longer shelf life when you use canned tomatoes, but you can use fresh tomatoes instead for a restaurant style flavor.

Low FODMAP Red Tomato Salsa

  • 1 14 oz can diced tomatoes*
  • 1 5 oz can diced green chiles
  • 1 tsp fresh chopped cilantro leaves or 1/4 tsp dried cilantro
  • 1 tsp lime juice
  • A few dashes of tobasco sauce
  • Salt and pepper to taste

If you prefer a thick salsa, drain the diced tomatoes and diced green chiles before adding them to the Bowl. I like my salsa a little bit juicy so I do not drain them. Mix all of your ingredients together and enjoy. Store any leftovers in an airtight container in the refrigerator.

*organic, non-GMO ingredients are preferred to avoid exposure to toxins that may increase autoimmune symptoms.