Low FODMAP Steak Sauce
Our Low FODMAP Steak Sauce is tangy and incredibly similar to conventional purchased steak sauce – but without the FODMAPs! Certainly, drizzle it on steak (or any beef), but it is so delicious we found ourselves dipping our French Fries in it, too.
Low FODMAP Serving Size Info: Makes about 3/4 cup (180 ml); about 12 servings; 1 tablespoon per serving
Ingredients:
- ¼ cup (60 ml) balsamic vinegar
- ¼ cup (60 ml) Worcestershire Sauce
- ¼ cup (60 g) ketchup
- 1 tablespoon low FODMAP Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 1 tablespoon Sriracha
- 2 teaspoon Dijon mustard
- 2 teaspoon honey
- Pinch Low FODMAP Garlic Powder, such as FreeFod
- Pinch Low FODMAP Onion Powder, such as FreeFod
- Pinch salt
- Pinch turmeric
Preparation:
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In a small mixing bowl, whisk all of the ingredients together.
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That’s it! So easy. Just keep whisking until smooth and all the ingredients should be well blended with one another.
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Pour into an airtight container and refrigerate for up to 1 week. Drizzle to your heart’s content!
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
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.