Life After Garlic
November 29, 2022 11:14 AM Subscribe
I've spent 3 months on the all-in low-FODMAP elimination diet, figuring out what foods bother me, and unfortunately fructans, such as those in garlic and onions seem to be hard for me to eat. My old cooking style used chopped garlic and onion as the base for almost everything. Over the past few months I've been eating really bland food, but I'm looking to add back some flavour and complexity.
Add more ginger? Other spices? chopped carrots as a base?
Snowflakes below:
Unfortunately my diet is getting more and more constrained, but the 3 months on low-fodmap have opened my eyes to how nice life is without constant stomach pain. I cannot eat:
* lactose
* GOS (beans and friends)
* Tree nuts (though peanuts are fine)
* celery
* pumpkin or sunflower seeds
* fructans: garlic, onion, dried fruit, grafefruit, too much wheat.
Unfortunately my diet is getting more and more constrained, but the 3 months on low-fodmap have opened my eyes to how nice life is without constant stomach pain. I cannot eat:
* lactose
* GOS (beans and friends)
* Tree nuts (though peanuts are fine)
* celery
* pumpkin or sunflower seeds
* fructans: garlic, onion, dried fruit, grafefruit, too much wheat.
You need umami. Like mushrooms.
posted by St. Peepsburg at 11:30 AM on November 29, 2022 [8 favorites]
posted by St. Peepsburg at 11:30 AM on November 29, 2022 [8 favorites]
Asafoetida
posted by aniola at 11:35 AM on November 29, 2022 [15 favorites]
posted by aniola at 11:35 AM on November 29, 2022 [15 favorites]
Jain food traditionally doesn't include root vegetables including onion and garlic, and asafoetida is the traditional solution to the problem you describe.
Yes also to mushrooms, marmite/vegemite, ginger, sage, rosemary.
posted by plonkee at 11:36 AM on November 29, 2022 [11 favorites]
Yes also to mushrooms, marmite/vegemite, ginger, sage, rosemary.
posted by plonkee at 11:36 AM on November 29, 2022 [11 favorites]
Turmeric
posted by aniola at 11:38 AM on November 29, 2022 [1 favorite]
posted by aniola at 11:38 AM on November 29, 2022 [1 favorite]
I used to cook for someone who had all these allergies and more. Garlic was bad news, but for some reason, garlic infused olive oil was okay. If you're missing the garlic flavor, you might look into that.
posted by ochenk at 11:38 AM on November 29, 2022 [7 favorites]
posted by ochenk at 11:38 AM on November 29, 2022 [7 favorites]
Try Thai and/or Chinese recipes that use more ginger than garlic (you can skip the garlic and onions altogether).
Since peanuts are OK, I recommend this Thai peanut sauce over stirfry (veggies and/or meat) and rice noodles: https://minimalistbaker.com/5-ingredient-peanut-sauce/
Video for Veg Chow Mein and Gobi Manchurian: https://www.youtube.com/watch?v=IcbdkinVovs
Here's a list of vegan recipes with "no onion no garlic" tagged - can't vouch for these because I haven't made them, but they look good! https://www.thelazybroccoli.com/tag/no-onion-no-garlic/
posted by sleepingwithcats at 11:40 AM on November 29, 2022 [4 favorites]
Since peanuts are OK, I recommend this Thai peanut sauce over stirfry (veggies and/or meat) and rice noodles: https://minimalistbaker.com/5-ingredient-peanut-sauce/
Video for Veg Chow Mein and Gobi Manchurian: https://www.youtube.com/watch?v=IcbdkinVovs
Here's a list of vegan recipes with "no onion no garlic" tagged - can't vouch for these because I haven't made them, but they look good! https://www.thelazybroccoli.com/tag/no-onion-no-garlic/
posted by sleepingwithcats at 11:40 AM on November 29, 2022 [4 favorites]
Penzeys Spices has a variety of garlic/onion-free blends. You'd have to check for celery though, as they add that sometimes, too. I'd lean into curries and peppers if you like those flavor profiles.
Tomato paste, too, will add umami.
Coriander seed is a great, underutilized spice. Penzey's Mignonette would be a great addition to your spice shelf.
posted by hydra77 at 11:41 AM on November 29, 2022 [5 favorites]
Tomato paste, too, will add umami.
Coriander seed is a great, underutilized spice. Penzey's Mignonette would be a great addition to your spice shelf.
posted by hydra77 at 11:41 AM on November 29, 2022 [5 favorites]
Garlic chives might be a good substitute.
posted by soelo at 11:42 AM on November 29, 2022 [3 favorites]
posted by soelo at 11:42 AM on November 29, 2022 [3 favorites]
Wow, what a nightmare. MSG?
posted by praemunire at 12:05 PM on November 29, 2022 [1 favorite]
posted by praemunire at 12:05 PM on November 29, 2022 [1 favorite]
I faced the same issue a year ago, thanks to the same elimination diet.
Ginger is great.
For marinaras, we lean heavy into kalamata olives.
Umami is our friend! Lots of sliced raw mushrooms seared in a hot dry pan until the liquid comes out. Set aside to incorporate just before serving in any meal. Lightly steamed carrots seared in a hot dry pan are good for Asian-ish meals.
"Better than Bouillon" soup base is the only no-garlic, no-onions we can find.
If you can handle soybeans, sweet white and red miso add flavor to soups and dips. (I think of it as savory mayonnaise.)
Dried chives add some oomph, but just burn when fried, so best to hydrate in a liquid that's added late to the dish.
posted by Jesse the K at 12:11 PM on November 29, 2022 [4 favorites]
Ginger is great.
For marinaras, we lean heavy into kalamata olives.
Umami is our friend! Lots of sliced raw mushrooms seared in a hot dry pan until the liquid comes out. Set aside to incorporate just before serving in any meal. Lightly steamed carrots seared in a hot dry pan are good for Asian-ish meals.
"Better than Bouillon" soup base is the only no-garlic, no-onions we can find.
If you can handle soybeans, sweet white and red miso add flavor to soups and dips. (I think of it as savory mayonnaise.)
Dried chives add some oomph, but just burn when fried, so best to hydrate in a liquid that's added late to the dish.
posted by Jesse the K at 12:11 PM on November 29, 2022 [4 favorites]
Garlic-infused oil is full of flavor and does not have any fructans. It can be bought or made at home.
posted by Alexandra Michelle at 12:29 PM on November 29, 2022 [6 favorites]
posted by Alexandra Michelle at 12:29 PM on November 29, 2022 [6 favorites]
White miso paste lives forever in my fridge because it can add a savory depth to almost anything. Lots of umami without being so heavily flavored that it dominates the dish.
posted by quince at 12:38 PM on November 29, 2022 [6 favorites]
posted by quince at 12:38 PM on November 29, 2022 [6 favorites]
I don't eat dairy, and seldom substitute nut or soy milks. Asian foods and a lot of old-fashioned foods don't use dairy. I'd love to find a good website. Instead of cheesy pizza, I make polenta, add olive oil generously, green olives, pepperoni. It satisfies that craving.
Instead of garlic, saute carrots, celery, mushrooms for umami, sweetness, depth of flavor.
posted by theora55 at 12:42 PM on November 29, 2022 [1 favorite]
Instead of garlic, saute carrots, celery, mushrooms for umami, sweetness, depth of flavor.
posted by theora55 at 12:42 PM on November 29, 2022 [1 favorite]
Came here to say Jain, someone already has, +1 to that.
posted by Ardnamurchan at 1:05 PM on November 29, 2022 [1 favorite]
posted by Ardnamurchan at 1:05 PM on November 29, 2022 [1 favorite]
See if you can tolerate onion powder or garlic powder. Adds flavor but lighter on digestion.
posted by Crystalinne at 1:26 PM on November 29, 2022 [1 favorite]
posted by Crystalinne at 1:26 PM on November 29, 2022 [1 favorite]
A while back I asked about substituting for onions.
posted by expialidocious at 1:55 PM on November 29, 2022
posted by expialidocious at 1:55 PM on November 29, 2022
This study says black garlic may work for you.
Aged cheeses like Parmesan are often ok for lactose intolerant folks as the majority of the lactose has been consumed in the aging process. Parmesan rinds can be added to soups and stews to provide umami or simmered in water to create a broth to use as a base or as a cooking liquid.
As others have mentioned above, chiles and spices will help. You may want to look at South Asian cooking not just for flavor, but also to learn some good techniques, such as frying spices and aromatics to finish a dish (this can be called tempering, tadka or tarka, or chaunk - there may be other names as well!)
Glad you are feeling better!
posted by jenquat at 2:53 PM on November 29, 2022
Aged cheeses like Parmesan are often ok for lactose intolerant folks as the majority of the lactose has been consumed in the aging process. Parmesan rinds can be added to soups and stews to provide umami or simmered in water to create a broth to use as a base or as a cooking liquid.
As others have mentioned above, chiles and spices will help. You may want to look at South Asian cooking not just for flavor, but also to learn some good techniques, such as frying spices and aromatics to finish a dish (this can be called tempering, tadka or tarka, or chaunk - there may be other names as well!)
Glad you are feeling better!
posted by jenquat at 2:53 PM on November 29, 2022
Consider the big players in most cuisines' "trinity" or base aromatics that aren't onion and garlic: carrot, peppers (hot and sweet), cumin, mustard seed, coriander seed, dried peppers (sweet, hot, and mild), asafoetida/hing, ginger, galangal, lemongrass.
And don't forget your finishers: cilantro, parsley, tempered spices in oil (see: tarka, tadka, or chhonk), peppery or bitter greens, chives (along with the greens of green onions, generally no fructans), mint, oregano, dill, thyme. Citrus peel, especially powdered peel, should be okay and easy to use. Really good oils, the kind that are meant for finishing/hot heat-tolerant. I can't remember the FODMAP status of the soy-tamari-aminos options, but at least one of them should work, as well as sesame oil and chili oil.
As I was just saying in another thread, one of the big advantages to making stock (and broths and infusions) at home is that you can make them low FODMAP, and you can also make umami broths with dried mushrooms, or hondashi.
posted by Lyn Never at 3:29 PM on November 29, 2022 [3 favorites]
And don't forget your finishers: cilantro, parsley, tempered spices in oil (see: tarka, tadka, or chhonk), peppery or bitter greens, chives (along with the greens of green onions, generally no fructans), mint, oregano, dill, thyme. Citrus peel, especially powdered peel, should be okay and easy to use. Really good oils, the kind that are meant for finishing/hot heat-tolerant. I can't remember the FODMAP status of the soy-tamari-aminos options, but at least one of them should work, as well as sesame oil and chili oil.
As I was just saying in another thread, one of the big advantages to making stock (and broths and infusions) at home is that you can make them low FODMAP, and you can also make umami broths with dried mushrooms, or hondashi.
posted by Lyn Never at 3:29 PM on November 29, 2022 [3 favorites]
With literally anything savory you’re making that involves water, put a piece of kombu in there. Steaming grains? Kombu. Poaching proteins? Kombu. Braising root vegetables? Kombu. Of course if you’re making any kind of stock, add kombu, or if you’re using premade stock or bouillon, simmer some kombu in it before adding to the rest of the dish. Kombu adds an incredible but subtle undercurrent of savory flavor that is compatible with nearly any ingredient as long as you aren’t roasting it at high heat, which makes it bitter.
Vinegars - of course many of these won’t be compatible with your current restrictions. But even distilled white vinegar can be very culinarily useful, and you should be able to find at least a couple with distinct and complex flavors for you to enjoy. Look into refrigerator pickles and use allowed vegetables and vinegars to make punchy crispy toppings for otherwise bland foods. Balance heavier use of vinegars in dressings and marinades with bitter herbs like parsley and cilantro, salty preserved things like anchovies and capers, and spicy things like dried chilies or even ginger. Vinegar based hot sauces might be a good shortcut to flavor too - hot sauce on scrambled eggs is popular for a reason.
Look into fermentation and research about how that affects fodmap contents. You may be able to eat fermented versions of things you have trouble with plain, or be a little less cautious about buying premade versions of those things. For example, kimchi is a project to make and includes garlic and onions. But it adds tons of flavor and you can buy it in a wide variety many places these days, and you may be able to eat fully fermented garlic and onions. Might be worth a try.
posted by Mizu at 4:02 PM on November 29, 2022 [3 favorites]
Vinegars - of course many of these won’t be compatible with your current restrictions. But even distilled white vinegar can be very culinarily useful, and you should be able to find at least a couple with distinct and complex flavors for you to enjoy. Look into refrigerator pickles and use allowed vegetables and vinegars to make punchy crispy toppings for otherwise bland foods. Balance heavier use of vinegars in dressings and marinades with bitter herbs like parsley and cilantro, salty preserved things like anchovies and capers, and spicy things like dried chilies or even ginger. Vinegar based hot sauces might be a good shortcut to flavor too - hot sauce on scrambled eggs is popular for a reason.
Look into fermentation and research about how that affects fodmap contents. You may be able to eat fermented versions of things you have trouble with plain, or be a little less cautious about buying premade versions of those things. For example, kimchi is a project to make and includes garlic and onions. But it adds tons of flavor and you can buy it in a wide variety many places these days, and you may be able to eat fully fermented garlic and onions. Might be worth a try.
posted by Mizu at 4:02 PM on November 29, 2022 [3 favorites]
A friend of mine who can't have garlic due to FODMAPs/IBS says that they can tolerate commercially available Olive Oil infused with garlic, because the amount of FODMAPs is so much less compared to actual garlic and you only need a tiny amount of the flavoured Olive Oil.
Look for "Olive Oil garlic infused"
posted by chariot pulled by cassowaries at 4:08 PM on November 29, 2022
Look for "Olive Oil garlic infused"
posted by chariot pulled by cassowaries at 4:08 PM on November 29, 2022
Some people who are lactose intolerant can eat strong fermented cheeses, because the fermentation eats the lactose. Like Gorgonzola. Or I think Parmigiano Reggiano, at least the aged version. If this can work for you, there may be a world of fermented products out there that can provide savory depth. Miso has been mentioned, I'll add Balsamico vinegar and Worcester sauce.
Anchovy paste, or fish sauce could both be useful condiments, too. They work well with peanut butter based-sauces.
Onions and garlic are mostly thought of as pungent elements in a dish, but that really depends on how you cook them. In a braised stew, they are probably providing more of a sweet taste, and then as you suggest, carrots might be a fine thing, or fruits, as we know it from North African cuisine. They use a lot of dried fruits, but fresh fruits can add a lot to a braise.
posted by mumimor at 4:45 PM on November 29, 2022 [1 favorite]
Anchovy paste, or fish sauce could both be useful condiments, too. They work well with peanut butter based-sauces.
Onions and garlic are mostly thought of as pungent elements in a dish, but that really depends on how you cook them. In a braised stew, they are probably providing more of a sweet taste, and then as you suggest, carrots might be a fine thing, or fruits, as we know it from North African cuisine. They use a lot of dried fruits, but fresh fruits can add a lot to a braise.
posted by mumimor at 4:45 PM on November 29, 2022 [1 favorite]
Do like the Romans and add some garum, the ancient way to add that umami. Since we are no longer in ancient times, the easiest way to access your garum is through fish sauce. It is a major flavor bomb. As a warning, it smells horrible and on its own, it tastes worse, but when added to soups and casseroles and noodles, it makes food taste amazingly good.
posted by ichimunki at 5:34 PM on November 29, 2022 [1 favorite]
posted by ichimunki at 5:34 PM on November 29, 2022 [1 favorite]
Two good articles: 1 2. Bonus: A discussion thread.
My own most-used solutions: asafoetida powder (hing) and green onion tops.
One particular trick with green onions: Put the onions in water. They will keep growing and you'll get 3-4X the amount of green onion tops out of them. On top of that, the new/fresh onion tops are better than the ones they originally came with!
RE: asafeotida, I started out by adding microscopic amounts to cooking - it is SO smelly before cooking - but after experimenting I was soon merrily adding a good portion, like say 1/2 tsp or even a full tsp or more to say a pot of soup. You might add about as much as you would, say, minced garlic to a recipe.
Hing is like garlic and onion in the sense that it has a completely different taste (and smell) when cooked. It gives a real nice, hearty, full-bodied flavor, a lot like onions or garlic do.
My hing source (sorry for recommending the A-store but it is often pretty hard to find locally, and a lot of online sources I found looked a bit sketchy - this one at least one one person's flavor test behind it).
Ginger is worth using more often, too - and similar in the sense that cooked as part of a dish its flavor is far different than it is raw.
posted by flug at 6:44 PM on November 29, 2022 [4 favorites]
My own most-used solutions: asafoetida powder (hing) and green onion tops.
One particular trick with green onions: Put the onions in water. They will keep growing and you'll get 3-4X the amount of green onion tops out of them. On top of that, the new/fresh onion tops are better than the ones they originally came with!
RE: asafeotida, I started out by adding microscopic amounts to cooking - it is SO smelly before cooking - but after experimenting I was soon merrily adding a good portion, like say 1/2 tsp or even a full tsp or more to say a pot of soup. You might add about as much as you would, say, minced garlic to a recipe.
Hing is like garlic and onion in the sense that it has a completely different taste (and smell) when cooked. It gives a real nice, hearty, full-bodied flavor, a lot like onions or garlic do.
My hing source (sorry for recommending the A-store but it is often pretty hard to find locally, and a lot of online sources I found looked a bit sketchy - this one at least one one person's flavor test behind it).
Ginger is worth using more often, too - and similar in the sense that cooked as part of a dish its flavor is far different than it is raw.
posted by flug at 6:44 PM on November 29, 2022 [4 favorites]
Someone above mentioned fish sauce, which is a great idea. Try to get Red Boat or another type that is only fish and salt, without additives. The flavor is better.
Similar to fish sauce is using anchovies, or anchovy paste, for umami. You can add it to tomato sauce and the like. Also great in pan sauces.
Another useful ingredient is coconut aminos, which I use anywhere soy is called for.
posted by CiaoMela at 1:12 PM on November 30, 2022 [1 favorite]
Similar to fish sauce is using anchovies, or anchovy paste, for umami. You can add it to tomato sauce and the like. Also great in pan sauces.
Another useful ingredient is coconut aminos, which I use anywhere soy is called for.
posted by CiaoMela at 1:12 PM on November 30, 2022 [1 favorite]
This thread is closed to new comments.
posted by ojocaliente at 11:26 AM on November 29, 2022 [5 favorites]