Flavour Gain without the Pain

Jef L'Ecuyer September 15, 2015 FODMAP, Health, Herbs, IBS Irritable Bowel Syndrome, Recipes

Adding a flavour punch to recipes

Photo: “Selective Focus Photography of Green Basil Leaf”, monicore, ©

To add freshness to your recipes, nothing can beat the inclusion of herbs. Create a small corner for fresh herbs in your garden during the summer months (and even during winter if you do it inside). In case you don’t have access to fresh herbs, you can replace them with their dry equivalent most of the time. The general rule of thumb is to use third of the amount of dry herbs as compared to the amount of fresh herbs. For example, if a recipe calls for 1 tbsp. fresh oregano, you can replace it with 1 tsp. dried oregano. You may not get the exact same taste, but it’ll do.

Another tip to enhance the flavour of food is to add a dash of lemon or lime juice. The tartness of lemon juice enhances the flavour of dishes and pairs perfectly with spicy dishes.

As for chili peppers, the capsaicin they contain may trigger symptoms in some people with Irritable Bowel Syndrome. So add these, based on your personal tolerance.

You can also use different spices to season food. Cumin, cinnamon and turmeric are particularly pleasant. It’s up to you to experiment and identify your favorite seasonings. But stay away from ready made spice mixtures, because they may contain onion and/or garlic powder.

This sums up my tips for adding flavour to your dishes without however adding FODMAPs. Feel free to share your own tips in the comments below!

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Author

Jef L'Ecuyer

Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...