digestive

Garlic Infused Olive Oil - Low FODMAP

About three years my doctor suggested Low FODMAP for my IBS. I never heard of the food plan but immediately went home to do some research. 

What are FODMAP's?

*per Healthline.com* FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (1).

These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain.

FODMAPs are found in a wide range of foods in varying amounts. Some foods contain just one type, while others contain several.

The main dietary sources of the four groups of FODMAPs include:

Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
Disaccharides: Milk, yogurt, and soft cheese. Lactose is the main carb.
Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.

I purchased three books on the subject, pinned every recipe possible, and was excited to start the elimination process until I read garlic was a no-no. 
Wait? What?
I use garlic in almost all my dishes. I love garlic. Now I can't have it? 
Not cool. 
I use olive oil for almost everything. Or avocado oil, which is also approved for Low FODMAP. 
There's the solution. 
Garlic infused olive oil. I add a small leaf of basil -- just because I want to -- and giving up garlic wasn't as detrimental. This olive oil goes with everything. Pork Chops. Jicama Fries. Salmon.
I had veered off the Low FODMAP path for a while, oh how I've noticed, but I'm back on track. For years I viewed food as my enemy. Between IBS and food allergies my rebellious nature always did me in. I am learning to understand my relationship with food and my body. Food isn't the enemy, my way of thinking was. Health is about respect. I can't heal if I don't respect my insides and my soul.

I am in the process of growing fresh herbs and look forward to infusing olive oil with rosemary or thyme or peppers with rosemary. The possibilities are endless. It's easy to feel the weight of digestive syndromes and diseases but together we will reduce inflammation, pain, and improve our way of thinking. 

Ingredients

1 cup of extra light tasting olive oil 

4-6 peeled and smashed garlic cloves. 

Basil leaf (optional)

Instructions

In a saucepan add the above-mentioned ingredients.  

Cook over low heat for about 10 minutes. Until the garlic browns just a bit. Remove from the heat and let stand until it is room temperature. At first, I used a mason jar but I found a great olive oil dispenser and funnel from Target

You can refrigerate the oil for up to a month but mine is usually gone within the week. 

Perfect to drizzle over salmon and quinoa.

Add the oil to any of my favorites recipes, Cucumber Dill Ranch Dressing or Jicama Fries. 

Low FODMAP books I purchased

 

 

 

 

 

  

Jicama What?

Jicama.
What the heck is jicama?

ji·ca·ma
ˈhikəmə,ˈhē-/Submit
noun
noun: jicama
the crisp, white-fleshed, edible tuber of a Central American climbing plant of the pea family ( Pachyrhizus erosus, family Leguminosae ), cultivated since pre-Columbian times and used especially in Mexican cooking. *thank you, Google dictionary*

The benefits of jicama are amazing. 

Boosts the immune system.
Helps digestion. 
Low in calories.
Favored if potatoes aren't your thing. 
Improves blood flow, brain function, and makes you a unicorn.
It doesn't make you a unicorn, but one can dream. 

Unfamiliar with the vegetable I was excited to experiment. From my previous post, I Speak French Fries making jicama fries in the air fryer mimics the potato fries process. The only difference is you must peel the jicama skin. Don't use a peeler. I used my Global G-2 Chef's Knife and cut a thin slice to create a flat surface. I found it peeled more comfortable after a bit of refrigeration. It also worked better with my french fry cutter. 

Again you can slice them without the fry cutter, but it's an excellent kitchen contraption to have, New Star Foodservice 43204 Commercial Grade French Fry Cutter.

Preheat the air fryer to 385

In the bowl drizzle light tasting olive oil over the jicama. Shake. Add your favorite seasoning. I prefer CampMix (my go to), but you can use season salt or just salt and pepper. It depends on the level you enjoy your fries. Some like salty and crispy others like less salt and not full-on crispy. 

Pour into the air fryer basket. Cook for about 30 minutes. Depending on desired crispiness. The jicama takes a bit longer. Every 7-10 minutes shake the jicama in the basket or use a spatula to move them about for an even cook.

The jicama has more crunch to it. When we asked our teenager which he preferred the potato or jicama fries he chose the jicama. We were pleasantly surprised. Logan is sensitive to textures, and we were thrilled he tried and loved them.

Win for us. 

WHAT YOU'LL NEED:

Air Fryer - preheat 380

A way to slice the jicama into even cuts

One jicama fed two people

Light tasting olive oil

Seasonings of your choice (Uber fan of CampMIX) 

Products used in this recipe.