Low FODMAP Mediterranean Za’atar Spice
Our Low FODMAP Mediterranean Za’atar Spice combines tangy sumac, savory herbs and sesame seeds, just like the classic blends. For Middle Eastern cooking, za’atar is an absolute essential. Like Everything Bagel seasoning, za’atar is another wonderfully versatile blend that can serve many culinary functions.
Low FODMAP Serving Size Info: 1 1/8 cups (108 g); 18 servings; 1 tablespoon per serving
Ingredients:
- 1/2 cup (58 g) ground sumac
- 3 tablespoons dried marjoram
- 3 tablespoons dried thyme
- 2 tablespoons toasted white sesame seeds
- 1 1/2 tablespoons dried oregano
- 2 teaspoons Maldon Sea salt flakes
- 1/2 teaspoon freshly ground black pepper
Preparation:
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In a small mixing bowl, stir together all of the ingredients until well combined.
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Store in an airtight container in a cool, dark location. Use within 6 months, for best flavor.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial
• Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Sesame Seeds: Monash University has lab tested white sesame seeds and they are low FODMAP in 1 tablespoon (11 g) portions.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Sumac: Monash University has lab tested sumac, which is a spice popular in Middle Eastern cooking. It is a dried berry that is typically sold in ground form and has a bright, acidic flavor, often described as “lemony”. It is low FODMAP in 1 teaspoon (2 g) portions.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.