I love spice. Love it! The size of my spice cupboard is ridiculous, and that’s even after some serious culling both before and after we moved to Canada. I’m looking forward to the day (hopefully not too distant in the future) when Little Man will start to enjoy food with any level of heat to it. Until then, I still use spices heavily throughout my cooking, but limit myself to those that add flavor, not heat.
One of the drawbacks (and sources of great woe) of the low FODMAP diet has been in the total absence of onion and garlic in the spices we are allowed to cook with. Garlic can be used as an infused oil, but all other forms are forbidden since they are a primary culprit of the bad gastric issues we are trying to avoid with Little Man. This garlic and onion spice avoidance also means that just about every commercially available spice blend, even from the really good places, are also forbidden since they all contain some form (sometimes multiple forms) of dried garlic and/or onions. Sigh…
The other day I finally hit my point of “enough!” when I was skimming through some online recipes and they all contained curry powder. It just so happens that my spice cupboard holds multiple types of curry powder, all of which contain the forbidden items. Argh! As I glared at my spices it suddenly occured to me that I actually had all of the ingredietns that I needed to make a garlic- and onion-free (aka FODMAP friendly) curry powder. I don’t know why it took me so long to realize this, but challenge accepted!
I do have to state here that there is absolutely nothing authentic about curry powder. It’s basically an invention of colonialism as the British came back from their time in India and wanted to recreate the flavors of that incredible place. Point of fact, this is also how Worcestershire Sauce was created, but that’s a different story. The point here is to please not expect an authentic Indian cuisine experience from this spice blend, since it isn’t authentic. It is, however, delicious.
Once you have the ground spices at hand, making the spice blend is literally as easy as stirring them up in a bowl and storing them in a tightly sealed jar in a dark, cool, place. You can therefore tweak the recipe to give it the kind of flavor (or appearance) that you prefer, such as adding cayenne in place of where I use paprika. Trust me, if I wasn’t doing this for Little Man specifically, I’d be using the cayenne as well.
I like to use this curry powder to toss with potatoes or yams for roasting in the oven along with a little olive oil, salt and pepper; or add it into quinoa or brown rice before boiling; or even mixing it into a simple vinaigrette for a punch of flavor in an acidic salad dressing. Your only limitation in how to use this curry powder is your own imagination. It goes great with just about anything. And if you don’t need to follow a low FODMAP diet, by all means add a teaspoon or so of garlic and onion powder to your spice blend. I’ll just have to vicariously live through your allium usage.
FODMAP Friendly Curry Powder
Yes, it is easier to buy an already blended spice mix from the store, but this version lets you adjust the heat level to your (or your family’s) preferences or dietary needs. My version creates a blend suitable for low FODMAP diet dishes, while giving you a fresher flavor than you’ll find from the store shelf. For the best curry powder, grind whole cumin and coriander seeds in a spice or coffee grinder. I use powdered here for quickness.
2 tbsp. ground cumin
2 tbsp. ground coriander
2 tbsp. ground cardamom
2 tbsp. turmeric
2 tsp. paprika (or cayenne for more heat)
2 tsp. dry mustard powder
1 tsp. ground ginger
1 tsp. ground cinnamon
- Combine the spices in a bowl, then pour into an air tight container.
- Store in a cool, dark place. Use in any recipe that calls for curry powder. The curry powder can be used in a vinaigrette, tossed with potato or yam wedges for oven roasting, or rubbed onto a whole chicken before roasting. Enjoy!
Click here for a printable version of the FODMAP Friendly Curry Powder recipe.