Low FODMAP Garam Masala
It is so difficult to choose just one masala blend to “fodify,” when there are quite literally THOUSANDS of delicious options to choose from. Our Low FODMAP Garam Masala fits right in with traditional renditions. For background, “masala” is a term used in many countries throughout South Asia to refer to an enormous variety of spice blends in either dry or paste form. Even the term “garam masala” can mean many different things depending on which region of India, Pakistan, or broader South Asia the recipe originates – every household even has its own blend.
Low FODMAP Serving Size Info: Makes about 1/3 cup (24 g); 16 servings; 1 teaspoon per serving
Ingredients:
- 2 tablespoons ground cumin seed
- 2 teaspoons freshly ground black pepper
- 2 teaspoons ground coriander
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoons ground black cardamom
- 1 teaspoon ground cloves
- 1 teaspoon ground nutmeg
- 1/2 teaspoon ground anise seed
- 1/2 teaspoon crushed bay leaf
- 1/2 teaspoon ground mace
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.
• 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.
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.
