How to make garlic infused olive oil low fodmap

Garlic Infused Oil is the PEFECT cooking companion for those implementing the low FODMAP diet in their lives. Cooking whilst on a low FODMAP diet can be a tricky one. This is especially true for those who are following a Vegan or Vegetarian diet. Almost every Vegan dish is flavoured with either garlic, or onion. Therefore, eliminating garlic from your diet can have a huge impact to the flavour of many of your favourite simple & delicious dishes.

If you have made the commitment to a low FODMAP diet, then I 100% recommend making some Garlic Infused Oil. It will take you less than 5 minutes to make, and will add that extra oomph of flavour to your Vegan Low FODMAP Cooking

Garlic Infused Oil – Monash University App 

First and foremost, if you have chosen to follow the low FODMAP diet then I highly recommend that you download the App developed by Monash University. We decided to follow a low FODMAP diet for 1 to 2 weeks. I downloaded the App and developed a Vegan low FODMAP meal plan for 1 week for us. It was here on the app that I found the recommendation to replace garlic in your cooking with garlic infused oil.

Infusing The Oil 

To make garlic infused oil, simply peel your cloves of garlic and roughly chop into large pieces. Here I have used 3 extra large cloves (about 3cm in length each). You want the pieces to be large enough so that it is easy to fish them out of the oil afterwards. 

For the amount of garlic above, use approximately half to 1 cup of oil. You can use any type of oil you like (olive oil, canola oil, coconut oil etc). Just remember that whatever oil you use, cooking the oil will develop those flavours. If you like the flavour of olive oil, or maybe even coconut oil, then you may choose to use one of these. I have used both olive oil & canola oil, and both result in a delicious garlic aroma.

Heat your oil in a saucepan and add the fresh garlic. Don’t let the oil get too hot, but warm enough so that the garlic will simmer. Simmer the garlic for approximately 3 to 4 minutes. The garlic will start to turn brown and look shrivelled. This means the garlic flavours have successfully been infused!

Remove from heat and let the oil cool completely before removing from the garlic pieces.

Garlic Infused Oil Storage

Store in an airtight container, and keep in your fridge for 1 weeks worth of low FODMAP cooking (please use at your own discretion and ready more about the good safety below as the FDA currently recommends maximum storage for 3-4 days). Too easy!!

You can also do this each time you cook, but with less garlic, and use the amount of oil required for cooking. Just follow the exact same process as outlined above.

Food Safety Garlic Infused Oils

Garlic infused oils can pose a health risk due to the potential of a bacterial growth. It is for this reason that the FDA recommends use within 3-4 days, or freezing the oil. Please take note that this oil can last in your fridge for 1 week, but please do so at your own discretion. You can read more about this here, here and here.

Georgia Papas

An oil of your choice, infused with fresh garlic. The perfect cooking companion whilst on a low FODMAP diet

Prep Time 5 mins

Cook Time 4 mins

Course Condiment, Low FODMAP Cooking,

Cuisine Low FODMAP, Vegan Low FODMAP

Servings 12 servings

Calories 160 kcal

• ½ cup olive oil, canola oil or coconut oil I prefer to use olive oil or canola oil
• 3 large cloves of fresh garlic peeled

• Peel the garlic cloves and roughly chop into large pieces. You want to be able to easily remove the garlic from the oil once done infusing.

• Heat the oil in saucepan. Dont over heat, just enough to lightly simmer the garlic

• Add garlic pieces and simmer for approximately 4 minutes. The garlic should start to shrivel and turn a brown colour

• Remove the saucepan from heat and wait for the oil to cool. Remove the garlic pieces, and transfer the oil to an airtight container. Keep in your fridge. Please refer to recipe notes above on food safety and storage recommendations.

You can also repeat the above process for lesser amounts of oil, and use it immediately for your cooking

Keyword Garlic Infused Oil, Low FODMAP, Vegan Low FODMAP