Are you tired of missing out on the delicious flavour of garlic because of digestive issues? Say goodbye to FODMAP restrictions and hello to a mouthwatering culinary experience with this low FODMAP garlic-infused oil recipe!
If you are looking for more low FODMAP recipes, especially vegan low FODMAP recipes or vegetarian low FODMAP recipes, then why not check out this vegan spaghetti recipe, this vegan parmesan cheese recipe, or this vegan shepherds pie recipe! Each recipe pushes the limits of the low FODMAP diet as specified in the official low FODMAP Monash University app.
Why You'll Love This Recipe
Whether you're following a low FODMAP diet or simply looking to enhance your dishes, garlic-infused oil is a flavour powerhouse that adds depth and complexity to any recipe. 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 tastes better with the addition of either garlic or onion (in my opinion!). Therefore, eliminating garlic from your diet can have a huge impact to the flavour of many of your favourite simple & delicious dishes.
However, store-bought versions often contain high FODMAP ingredients, making them off-limits for those with sensitive stomachs. But fear not! With this easy-to-follow vegan low fodmap recipe and a few simple ingredients, you can create a homemade garlic-infused oil that is low in FODMAPs and bursting with flavour!
This recipe ensures all the aromatic goodness of garlic without the bloating, gas, or discomfort! Make sure to pay careful attention to the process, which highlights key tips to ensure maximum flavour and safety. From selecting the right oil to proper storage, I've got you covered. Get ready to elevate your cooking and enjoy the irresistible taste of garlic-infused oil without the digestive woes. Let's get started!
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. I decided to follow a low FODMAP diet for 1 to 2 weeks and this was mainly to test food sensitivities for my partner Matt. 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.
What is Garlic Infused Oil?
Garlic-infused oil is a versatile and flavourful ingredient made by infusing oil with the essence of garlic. It is a staple in many cuisines and adds a rich, aromatic taste to dishes. However, for individuals following a low FODMAP diet, store-bought garlic-infused oils often contain high FODMAP ingredients, such as onion or garlic itself, which can trigger digestive issues. Making your own low FODMAP garlic-infused oil allows you to enjoy the taste and health benefits without the discomfort.
Benefits of using garlic-infused oil on a low FODMAP diet
Garlic-infused oil offers numerous benefits for those following a low FODMAP diet. Firstly, it provides a safe and delicious way to incorporate the flavour of garlic into your meals without consuming high FODMAP ingredients. Garlic contains natural compounds that have been found to have antimicrobial and anti-inflammatory properties, making it a valuable addition to any diet. Additionally, the low FODMAP garlic-infused oil can help enhance the taste of dishes, adding depth and complexity to your culinary creations.
How to make garlic-infused oil at home
Making your own low FODMAP garlic-infused oil is a simple and rewarding process. Follow these steps to create a flavourful oil that won't upset your stomach:
Choosing the right oil for garlic infusion
To begin, select a high-quality oil that suits your taste preferences. You can use any type of oil you like (olive oil, canola oil, coconut oil, and avocado oil are all good choices). 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. It's also important to note that some oils, such as extra virgin olive oil, have a lower smoke point and may not be suitable for high-heat cooking methods. Consider your intended use for the oil when making your selection.
Preparing the garlic for infusion
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. The amount of garlic you use will depend on your personal preference and the intensity of flavour you desire. Generally, two to three cloves per cup of oil is a good starting point.
For the amount of garlic above, use approximately half to 1 cup of oil.
Infusing the oil with garlic flavour
In a saucepan, heat the oil over low heat. Add the prepared garlic to the warm oil and allow it to infuse for about 3 to 4 minutes, stirring occasionally. Remove from heat and let the oil cool completely before removing from the garlic pieces.
Be careful not to overheat the oil, as this can cause the garlic to burn and result in a bitter taste. The gentle heat allows the flavours of the garlic to infuse into the oil, creating a delicious and aromatic infusion. Depending on your low FODMAP tolerance, the garlic can be infused for up to 15 minutes to develop a stronger aromatic flavour. I recommend that you start at 4 minutes and test your sensitivity from there.
Storing and using garlic-infused oil
Once the infusion is complete, remove the saucepan from the heat and let the oil cool down to room temperature. Once cooled, ensure to remove any garlic solids. Transfer the infused oil to a clean, airtight container, preferably one made of glass to prevent any potential chemical reactions with plastic.
Garlic-infused oil can be stored in a cool, dark place or refrigerated to extend its shelf life. It is important to note that homemade garlic-infused oil does not have the same preservatives as store-bought versions, so it should be used within a reasonable time frame. The oil can typically be stored in a cool, dark place or refrigerated. Please note that the current FDA recommendations include only storing the garlic oil in the fridge for a maximum of 3-4 days. This recommendation depends on the countries standards, with the FDA being one of the most stringent. In Asia, it is generally considered safe to keep refrigerated for up to 1 month and for up to 1 week in a cool, dark place.
Food Safety of 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 even 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.
When making garlic-infused oil, it is crucial to prioritise safety to prevent the growth of harmful bacteria, such as botulism. Here are a few important safety precautions to keep in mind:
- Ensure all equipment and containers used in the process are clean and dry.
- Avoid using fresh garlic that has been stored in oil, as this increases the risk of bacterial growth.
- Use the infused oil within the recommended time frame to minimize the risk of spoilage.
- Store the oil in a cool, dark place away from direct sunlight and heat sources (preferably the fridge).
- Discard any infused oil that shows signs of spoilage, such as an off smell or unusual color.
By following these safety guidelines, you can enjoy your homemade garlic-infused oil with peace of mind.
Other uses for garlic-infused oil
Garlic-infused oil is incredibly versatile and can be used in a variety of dishes. Here are some ideas to inspire your culinary creativity:
- Drizzle over roasted vegetables for added flavour.
- Toss with pasta or use as a base for pasta sauces.
- Brush onto bread or pizza crusts for a flavourful twist.
- Use as a marinade for vegetables.
- Add to salad dressings or dips for an extra kick.
Experiment with different recipes and discover your favourite ways to incorporate this flavorful oil into your meals.
I HOPE YOU ENJOYED THIS GARLIC INFUSED OIL RECIPE!
If you really loved it (or didn't!) then I'd love to know! Please leave me a review and ask me any questions below!
Garlic Infused Oil
Ingredients
- 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
Instructions
- Peel the garlic cloves and roughly chop into large pieces. This is to ensure that you can easily remove the garlic from the oil once done infusing.
- Heat the oil in saucepan on low heat. 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. Store in the fridge. Please refer to recipe notes above on food safety and storage recommendations.
Katie says
I’ve heard garlic infused oil should only be stored for 3-7 days in the fridge as there is a risk of some kind of growth that is potentially deadly.
Georgia Papas says
HI Katie, yes this is true. I've added some more credible resources to my blog post regarding this topic. Thanks for pointing out!
Ray says
should we leave it out after opening or use it a few days..
Georgia Papas says
Hi Ray,
You need to refrigerate the garlic oil after use. It is unsafe to leave it out of the fridge due to a dangerous bacteria that can grow. It's also best to consume within 2 days (according to American FDA). However, do take note that this recommendation varies on which country you reside. I have garlic chilli oils in Asia that are recommended safe for 30 days in the refrigerator. The main takeaway is to keep it in the fridge always!
I hope you find that helpful!
Georgia