Could wild garlic be a low FODMAP alternative to garlic?
A 2019 paper investigated the fructan content of wild garlic and other herbs commonly used in Bulgaria. From their analysis, the authors found that the total fructans (FODMAPs) were lower in wild garlic in comparison to chives (2.2g vs 5.7g per 100g dried weight). Interestingly, people following low FODMAP diets tolerate chives and are encouraged to use chives in place of onions in recipes. While this research hasn’t been validated by Monash University, the leading site for low FODMAP food analysis, the finding suggest it may be worth self-challenging yourself! If you happen to know that garlic is one of your trigger foods and are able (and willing) to try this herb, please do get in touch to let me know how you got on.
Serve 4-5 people
- 100g wild garlic, roughly chopped
- 30g basil, leaves and stalks roughly chopped
- 3 tbsp extra virgin olive oil
- 1 tsp lemon juice
- 40g toasted pine nuts
- 45g parmesan, grated
- Blend the wild garlic, basil, olive oil and lemon juice together.
- Add the pine nuts and parmesan and blend to the consistency of your choice – I prefer to keep mine with some texture in it.
Delicious served with my egg pasta recipe. If you want a double hit of wild garlic, try adding in a handful of wild garlic to make it vibrant green.
Any leftover pesto can be stored in an airtight container in the fridge for up to 5 days – layer a little oil over the top to help reduce any oxidation. Alternatively, you can freeze your pesto in containers, or in ice cube trays for future use.
NOTE: Wild garlic looks very similar to the poisonous Lily of the Valley. If you aren’t sure, do not pick. Alternatively, it is available to buy for supermarkets, farmer’s markets, and to grow at home from garden centres.