This is my collection of High Flavour, Low FODMAPs recipes, perfect for people with fructose malabsorption.  Enjoy!



Makes 4-5 tbsp

Fructose Free       Lactose Free        Gluten Free       Vegetarian

This is a great base for Middle Eastern dishes.  It is fiery but has a great flavour.  It is best to use freshly ground spices rather than pre-ground


  • 10-12 Dried Chillies

  • 2 Spring Onions, green part only, roughly chopped

  • ½ tsp Salt

  • 2 tbsp Olive Oil

  • 1 tsp ground Coriander

  • 1 tsp ground Caraway Seeds

  • ½  tsp ground Cumin


  • Blender, with a small bowl


  1. Soak the dried chillies in hot water for 30 minutes.  Drain.  Remove the stems and seeds.

  2. In the food processor combine the chilli, spring onions, salt and olive oil.  Blend

  3. Add remaining spices and blend to form a smooth paste

  4. If you are not using immediately then drizzle a small amount of olive oil on top and store in an airtight container, in the fridge.  It will keep for up to a week.

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