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Low FODMAP “Garlic” Bread

November 1,2018

By Joanna Baker APD & RN

If you love garlic as much as I do, you will know how devastated I was to discover that it was high FODMAP and contributing to all the evil that had been going on in my gut.

Giving up garlic bread was just too awful to think about. So I was super excited to find that garlic infused olive oil was low FODMAP and could be enjoyed on all phases of the low FODMAP diet.

The reason that garlic infused olive oil is low FODMAP is because the fructans in garlic are water soluble but not oil soluble. This means that we can soak in extra virgin olive oil, and then remove them before using the oil for cooking. This will allow the flavour and aroma to infuse into the oil, but leave the fructans trapped in the garlic. Perfect for those of us who love garlic, but don’t love the bloat that comes with it.

Low FODMAP “Garlic” Bread

Ingredients:

  • ¼ cup Cobram Estate Garlic Infused Olive Oil
  • 2 tablespoons chopped parsley
  • Low FODMAP baguette or bread roll
  • ¼ cup grated parmesan

Method:

Combine olive oil and parsley in a freezer safe container, mix well and freeze overnight. In the morning the oil will have set, but remain spreadable like “Garlic Butter”

Cut the baguette lengthways and spread with the “Garlic Butter” mix, and sprinkle with grated parmesan. Bake at 200° for 5-10 minutes or until golden.

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