Low FODMAP aioli
Serves 4-8 *This recipe is in Australian cups and measures. Use gram and ml for international accuracy.
Ingredients
- 1 extra large egg, see notes room temperature (45-55g, weighed out of shell)
- 5-10 g (1-2 teaspoons) Dijon mustard
- 20-40 ml (1-2 tablespoons)* fresh lemon juice
- 3.5 g (½ teaspoon) fine salt
- 180ml (3/4 cup)* neutral oil (sunflower, avocado, vegetable)
- 12-50 g pickled garlic see notes for recipe link fresh or roasted (see notes)
Instructions
- Place the egg, 1 teaspoon of mustard, 1 tablespoon of lemon juice and salt in a pouring or measuring jug. If you don’t have one, use something that is tall with a thin base so the blades of the immersion blender can easily emulsify the oil and egg. Don’t use a bowl or something with a wide base here.
- Add the oil and allow everything to settle for a minute or two.
- Place your immersion blender in the measuring jug, flush with the bottom. Begin to blend, holding the immersion blender in the bottom of the jug. When the mixture in the bottom of the jug starts to turn white and thick (like, say, mayo) slowly pull the immersion blender upwards while continuing to blend. Continue until you reach the top – the whole jug should be fully emulsified thick mayonnaise. Continue to blend until there is no separated oil. This whole process of blending and emulsifying only takes about 30 seconds.
- You can add the garlic and continue to blend, but I like little chunks. I use a garlic crusher and simply stir the garlic into the mayonnaise.
- Taste and adjust for seasoning. Add the extra teaspoon of mustard and tablespoon of lemon juice here if you feel it needs it/to suit your tastes. If the aioli has gone too far in the salty or sour direction, add a tiny amount of maple syrup or sweetener to even things out.
- Store in an airtight container in the fridge and eat within a few days.
Notes
- Find my recipe for pickled garlic here. I can't even express how much better it is than the store bought version - it's worth the effort.
- Find my recipe for pickled and then roasted garlic here.
- See the body of the post for food safety tips. Use pasteurised eggs if you live in a country that washes eggs or has issues with egg safety.
- I like to add the Dijon and lemon conservatively at the beginning, then adjust as necessary. Fully emulsified mayonnaise is amenable to more blending and flavour additions.
- Same goes with salt – you can add more at the end but you can’t take it out. Easier to be conservative at the beginning.
- Monash specifies that 3g of pickled garlic is a low FODMAP serve, but that it remains low FODMAP in serves of up to 30g. You will need to assess your own tolerance and see what works for you. This is why the garlic gram value varies dramatically.
- On how much pickled garlic to add: fresh pickled garlic has much more of a bold and assertive garlic flavour. Roasted pickled garlic is a sweeter and more mellow flavour. I highly recommend using the lower amount if you use fresh pickled garlic. I can't speak to how much store bought pickled garlic to use because I exclusively make my own now (it is so much better, I promise).
- The maths I have done for the garlic is based on this aioli serving 4. Those are big serves, but I’m not here to judge. 12g of garlic equals a 3g serve of pickled garlic for 4 people. 50g of garlic equals a 12.5g serve of pickled garlic per person. I don’t feel it needs more than 50g garlic – this amount adds plenty of garlic flavour.
- Keep in mind that fat can affect gut motility.
- If you plan to use the smaller quantity of garlic, I’d recommend making your aioli the night before. This will give the garlic time to infuse the mayo to create a more garlicky result.
- Keep in mind that the FODMAP in pickled garlic is fructose. Something to be aware of when you are planning your menu. If you have issues with fructose, I recommend serving this aioli with low fructose foods.
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