Friday, November 16, 2012

low fodmap recipe: vegetable broth

one of the things i quickly learned about trying to follow a low fodmap diet is that onions and garlic are in EVERYTHING. onions and garlic are foods that are high in fodmaps, meaning they are to be avoided while following a low fodmap diet. check the label for nearly any soup, any broth, any pasta sauce, any salad dressing, barbecue sauce - the list goes on and on - just about everything has some sort of trace of garlic and onion in it. i realize there will be some compromises made while following this diet, and i won't be able to avoid the small traces of onion or garlic that some foods may have in them. but i also know that one of the best ways to make sure my food is low fodmap compliant is to make it myself, and that's exactly what i've set out to do.

despite trolling the shelves of whole foods and other grocery stores, i haven't been able to find a vegetable broth that doesn't contain onion, celery or garlic. so i decided to make a vegetable broth that is low fodmap, and it's really super easy. you can experiment with other low fodmap vegetables that suit your taste, or go along with my recipe below!





low fodmap vegetable broth
prep time: 5 minutes
cook time: 60 minutes


ingredients:

- water
- sea salt, pepper (can substitute kosher salt or regular salt)
- 5 bay leaves
- 4 large carrots
- 1/2 zucchini
- 1/2 parsnip
- 1/2 red bell pepper
- 1 baby bok choy
- green onions





1) measure out how much water you'll need by measuring the container you're going to store the broth in. i'm not going to tell you to use a gallon of water, or whatever, because chances are you'll have more broth than you do containers and then that's just a waste of good broth! so measure your containers first, and then put that amount of water into a good stove pot.

2) cut up your vegetables and place in the pot. it's not necessary to cut up the vegetables, but i find it makes getting all the veggies in the pot easier. you also don't need to peel any of the vegetables, because the vegetable skins contain flavor that will marinade into the broth.

3) bring everything to a boil.

4) once boiling, reduce heat to a simmer, and allow to simmer for an hour. stir occasionally.

5) after an hour, remove from heat and allow to cool down a bit (doesn't need to be entirely cooled).

6) hold a strainer above your container, and strain the broth from the veggies.





7) once cooled, you can freeze your broth to be used later, or refrigerate if you'll be using the broth within the next day or so! many folks who make broth at home will pour some of the broth into ice cube trays and freeze, allowing for individual servings of broth to be used as needed. i plan on using mine for soup, so the whole thing will be tossed into my freezer!

once you make your own broth, you must come back and tell me what veggies you used! i can only imagine the combination possibilities! enjoy :)

4 comments:

  1. Hey! I've used your recipe for broth and it helped me become a broth maker from always having purchased finished broth. :) Very nice! I use your recipe as a base but when some ingrediens may be missing i replace them with something similar. This last time I put some ginger and chili in it also. Thanks for making this post! ;D /Emy, Sweden

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  2. Hi! Thanks for the comment - I love the idea of adding ginger and/or chili - that's brilliant! Thank you for sharing

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  3. I'm so glad I found this recipe! Thank you!

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