Ohhh garlic, the flavor of the gods! Living with IBS and having flair ups caused by garlic or having a garlic allergy/intolerance can be tough! Garlic is in more foods than I realized and avoiding it hasn't been easy.
So what do I do when I am cooking up a recipe that calls for garlic? Create a batch of garlic infused olive oil and add that as a replacement. Garlic infused oil gives you the flavor of garlic without the fructans (FODMAPS) in garlic. The fructans that cause those of us with digestive issues to have an "episode" are water soluble. Wooo!! This means that the fructans won't mix into the oil but the garlic flavor will! So it is SAFE to consume for those of us following a low FODMAP diet.
**WARNING: Garlic infused oil has an extremely HIGH RISK of botulism. Botulism is a rare but many times fatal foodborne illness. Consume your prepared infused garlic oil as soon as you make it. Only make what you need. Do not attempt to save your oil.**
Let me walk you through the easiest process for a garlic substitute that will give you that garlic flavor you’re missing so much.
If the recipe calls for 1-2 gloves of garlic you will need ¼ cup of olive oil and 1 large garlic clove.
1: Add olive oil to a sauce pan that you have a lid for. The lid is very important, this stuff pops like crazy! We had to learn that one the hard way. Cover and add garlic clove before turning the heat on.
2: Heat the oil and garlic clove on high heat for about 3 minutes. Once you start to hear some sizzling and popping, turn it down to medium.
3: Let the garlic and oil cook until the glove turns brown. CAREFUL! When you check to look at the color of your clove, turn the heat down to low before you remove the lid to prevent oil popping at you.
4: Once clove has turned brown remove it. Add oil to your recipe usually in the exact same section that it calls for it. Typically recipes will tell you to chop up your garlic and add it to a pan with some kind of oil. Well now you have garlic oil and just add that directly to the pan or wherever it calls for.
5: Enjoy the garlic aroma and the taste you’ve been missing!
TIP: My typical rule is ¼ C olive oil and 1 large clove of garlic for every 1-2 cloves the recipe calls for. This can be done in larger quantities. Just be sure that your garlic clove stays in one piece.
I don't know how this works with a garlic allergy but would love to hear your feedback if you are allergic.