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Low FODMAP Pesto

November 2,2018

Joanna Baker APD & RN
I love Pesto, its such a great way to add flavour and freshness to any meal. Stir it through low FODMAP pasta, spread it on sourdough or as a topping for fish, it equally comes into its own.

It can be quite difficult to find a store bought pesto that is low FODMAP though, most contain enough garlic to keep the vampires away and an IBS sufferer in the bathroom for a week!

But did you know that Pesto is actually super easy to make yourself? It literally takes 5 minutes!

  • To make it low FODMAP, I’ve skipped the garlic and used my favourite Cobram Estate garlic infused extra virgin olive oil.
  • If you prefer a Vegan option, replace the parmesan cheese with nutritional yeast. Nutritional yeast has quite a subtle flavour, so you’ll probably need to use more than if you were using parmesan.

​This months Recipe ReDux topic is:

Favourite Kitchen Tool
Did you receive a trendy new cooking gadget as a holiday gift? Or do you have a tried-and-true kitchen tool you couldn’t do without? Show us a healthy recipe highlighting a favorite kitchen tool, gadget, or gizmo.

Although, I’ve had my food processor for a while, its been packed away because I haven’t had room for it in the kitchen. After travelling for a large portion of 2017, I came home and did a massive spring clean out. Not only are my cupboards now sparkling, but I’ve given away a heap of stuff I never use, and voila, I now have room for my food processor. So although its, not new, it does have a new lease on life!

Low FODMAP Pesto

Ingredients:

  • 2 cups tightly packed fresh basil.
  • 1/4 cup pine nuts.
  • 1/4 cup Cobram Estate garlic infused extra virgin olive oil
  • 1/4 cup parmesan (or 1/2 cup nutritional yeast if you prefer a vegan option)
  • 1/2 a chilli roughly chopped (optional)
  • Salt and freshly ground pepper, to taste.
  • 1 tablespoon lemon juice.
  • 1/4 cup Cobram Estate extra virgin olive oil

​Method:

Place all ingredients in a food processor and pulse on and off a few times until a paste forms. It can remain quite chunky or process further until smooth, depending on your preference.
Scoop into an airtight container and cover with Cobram Estate extra virgin olive oil to maintain freshness.
Will keep for 1 week in the fridge or 1 month in the freezer

Makes: 1 generous cup
Serve: 1-2 tablespoons
Prep time: 5 minutes
Cook time: nil
Suitable for freezing: yes

Marnie & Joanna are gut health expert dietitians with the knowledge and skills to support you with personalised advice and gut health solutions. We consult privately in Melbourne’s inner South East and via Skype. To make an appointment or seek advice, you can call any of the consulting rooms directly or email us at dietitian@everydaynutrition.com.au