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Low-FODMAP Basil Pesto
October 16, 2018
Every spring, I plant my garden full of cucumbers and tomatoes, but I leave room for basil and a few other herbs. Basil is the key ingredient in pesto, but the other key ingredient is garlic. If you are following the elimination phase of the Low-FODMAP diet, or if you are on the modified Low-FODMAP phase, you’ll find that garlic is listed as an ingredient in most pesto recipes… until now!
The trick is to use a garlic alternative in the recipe. I use garlic-infused oil, which you can make at home or purchase online.* If you are not following the Low-FODMAP diet, or you can include garlic in your modified Low-FODMAP phase, feel free to use a few cloves and plain olive oil in the recipe.
Low-FODMAP Basil Pesto
Low-FODMAP recipe for basil pesto, suitable for the elimination phase of the Low-FODMAP diet.
Ingredients
- 2 cups basil leaves packed tight
- 1/2 cup grated parmesan cheese
- 1/3 cup chopped walnuts or walnut halves
- 1/2 cup garlic-infused oil
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- For extra garlicky flavor add 1/8 teaspoon of the Casa de Santé Onion and Garlic Substitute*
Instructions
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In a food processor, pulse the basil and walnuts. Add the cheese and pulse to combine. Add salt and pepper. Turn on the food processor and pour the oil in a steady stream. Stop and scrape down the sides and return to processing until the pesto is smooth and well combined.
This Low-FODMAP basil pesto can be served on low-FODMAP crackers, mixed into low-FODMAP pasta, or as a topping on a baked potato.
Happy Eating!
* This is an affiliate link.
Beth Rosen
Eating Attitudes™ & Gut Expert
Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.
