Low FODMAP Pantry Starter Bundle Tutorial (Garlic)
Low FODMAP Pantry Starter Bundle (Garlic Lover Edition) tutorial
Low FODMAP Pantry Starter Bundle Tutorial (Garlic)
What's Inside Your Garlic Lover's Bundle?
This tutorial walks you through building a gut-friendly kitchen with Gourmend Foods garlic scape seasoning, bone broths, and chive-based alternatives. You'll get bold, garlicky flavor without the bloating and discomfort that comes from traditional garlic bulbs and onions.
Why Miss Out on Your Favorite Flavors?
You don't have to.
Garlic bulbs pack fructans--FODMAP carbohydrates that trigger IBS symptoms like bloating and cramping. But garlic scapes, the tender green shoots that grow from garlic plants, bring you similar savory punch with far fewer fructans. That means you can season pasta, soups, and roasted vegetables without that familiar discomfort.
This bundle centers on garlic scape powder, plus chives and green leek tops. Together, they recreate the aromatic depth you've been missing.
The Secret Weapons in Your New Pantry
Our garlic scape powder comes from 100% freeze-dried scapes grown on organic Wisconsin farms. The bone broths? We use nori seaweed and oyster mushrooms for that deep, savory umami most broths lack. Chives and scallion greens replace onion bulbs entirely.
Everything's clean-label. Everything's organic.
Garlic Scape Advantage: Compared with garlic bulbs, scapes typically contain fewer fructans. Many of our customers find they can use scapes freely while still keeping IBS symptoms at bay.
How I Built This Bundle from My Own Kitchen
I started Gourmend Foods after years of managing IBS and missing the flavors that made cooking exciting. I tested dozens of allium alternatives--garlic-infused oils, asafoetida, even straight garlic powder (bad idea). Garlic scapes, chives, and leek greens were the only substitutes that actually tasted good while keeping my gut calm.
This bundle is what works. Not theory--real food I cook with every week.
What You'll Find Inside
Garlic Scape Seasoning: Your New Go-To
Think of garlic scape powder as garlic's sweeter, mellower cousin. It seasons marinades, rubs, salad dressings, and stir-fries without the sharp bite (or the digestive aftermath). Because scapes are naturally low FODMAP, you can be generous with it.
Try pairing it with our Garlic Scape Sourdough Crackers. We ferment the dough for 24 hours, which helps break down fructans before they even hit your plate. The result? Crispy, garlicky crackers that work on cheese boards or straight from the bag.
Chives and Scallion Greens for Everyday Cooking
Fresh chives bring that sharp, onion-like bite you want in omelets and on baked potatoes. Keep them in your fridge for quick garnishes.
Scallion greens--just the dark green tops--add similar flavor. Save them for dishes where you want a bit more volume, like scrambles or grain bowls.
Green leek tops? Those are your secret weapon for slow-cooked dishes. They soften and sweeten in braises and stews, building layers of flavor that onion bulbs used to provide.
Shelf-Stable Bone Broths That Actually Taste Good
Our chicken bone broth is the backbone of this bundle. We simmer organic, free-range chicken bones with green leek and scallion tops for hours, extracting collagen and minerals while building rich, savory depth.
No garlic powder hiding on the label. No onion extract snuck into the fine print.
Store these cartons in your pantry and reach for them when you're making soups, risottos, or deglazing pans. If you want to explore other flavors, check out our Bone Broth Sampler Bundle.
How to Set Up Your Pantry in 15 Minutes
Make Everything Easy to Grab
Clear one shelf or cabinet section. That's your low FODMAP zone.
Put the garlic scape seasoning and dried chive flakes at eye level in your spice rack. You'll reach for them instinctively when you're cooking--and that's the point.
Stack the broth cartons near your stovetop so they're within arm's reach during meal prep.
For fresh chives and scallion greens: stand them upright in a glass of water in your fridge. Change the water every two days to keep them crisp. Store the Garlic Scape Sourdough Crackers in an airtight container on your counter.
Build Complete Meals with Simple Staples
Stock white rice, quinoa, and gluten-free oats alongside the bundle. Add canned lentils (stick to 1/3 cup cooked per serving--that's the low FODMAP limit) and firm tofu for protein. Keep bell peppers, carrots, and oyster mushrooms in your produce drawer.
Now you've got a system. Combine any protein with any vegetable, season with garlic scape powder, and use bone broth as your base. Grain bowls, soups, stir-fries--they all work. Learn more about FODMAP guidelines at FODMAP.
Keep Everything Fresh
Seal seasoning jars tightly after each use. Once you open a broth carton, refrigerate it and use it within five days. Freeze leftover broth in ice cube trays for quick hits of flavor in single servings.
We're a certified B Corporation, so our packaging is designed for recyclability. Rinse broth cartons and recycle them according to your local guidelines.
Three Recipes to Get You Started
Garlic Scape Chicken Soup
Pour one carton of Gourmend Foods chicken bone broth into a pot. Add diced carrots, celery, and shredded rotisserie chicken. Stir in 1 tablespoon of garlic scape seasoning and a handful of chopped chives.
During the last five minutes, add cooked white rice. Season with salt and black pepper.
That's it. Hot soup in under 20 minutes.
Chive-Roasted Veggie Bowl
Toss cubed bell peppers, zucchini, and oyster mushrooms with olive oil, garlic scape seasoning, and chopped scallion greens. Roast at 425°F for 20 minutes until the edges caramelize.
Serve over cooked quinoa. Drizzle with tahini. Top with fresh chives.
This is what you can make once your pantry setup is dialed in.
Quick Beef Stir-Fry
Slice flank steak thin and marinate it in 2 tablespoons of tamari plus 1 teaspoon of garlic scape seasoning. Stir-fry in a hot wok with sliced carrots, bok choy, and scallion greens.
Serve over jasmine rice. Done in 15 minutes.
For digestive health research, visit PubMed.
How to Keep This Going Long-Term
Expand Your Flavor Arsenal
Once you've mastered the basics, add our vegetable broth for plant-forward dishes. Explore our full spice collection. Visit our recipe library for new combinations.
Check the Monash FODMAP blog for updates on low FODMAP research and newly tested foods.
Don't Make These Mistakes
Not all green parts of alliums are safe. Use only the dark green tops of scallions and leeks. The white and light green sections? Those contain fructans, so skip them.
Pay attention to serving sizes. Foods like lentils and avocado have low FODMAP limits--exceed them and you'll feel it.
If you accidentally eat a trigger food, don't panic. Go back to simple staples--rice, broth, cooked carrots--until symptoms settle.
Cook with Confidence
Use our recipe conversion tool to adapt your favorite dishes with garlic scape seasoning and chive-based swaps.
This bundle is your starting point for cooking that's both flavorful and gut-friendly. You're not giving up food you love--you're finding better versions of it.
Bundle Item Quick Reference
| Bundle Item | Low FODMAP Feature | Best Uses |
|---|---|---|
| Garlic Scape Seasoning | Scapes tend to be lower in fructans than bulbs | Marinades, rubs, dressings, roasted vegetables |
| Chives | Green tops only, without bulb sections | Garnishes, omelets, baked potatoes |
| Bone Broth (Chicken) | Made with scallion and leek tops for flavor without garlic or onion bulbs | Soups, risottos, deglazing, braising |
Frequently Asked Questions
How can I enjoy garlic flavor while following a low FODMAP diet?
For garlic lovers on a low FODMAP diet, garlic scapes are a game-changer. Our Gourmend Foods garlic scape seasoning delivers a sweeter, smoother garlic profile that many people find easier to tolerate. You can also use fresh chives and the green tops of scallions to add an aromatic depth to your cooking.
Is it possible to use garlic powder when cooking on a low FODMAP diet?
Traditional garlic powder, made from garlic bulbs, contains fructans which can trigger IBS symptoms for many. Our Gourmend Foods garlic scape seasoning is a different product, made from 100% freeze-dried garlic scapes, which tend to contain fewer fructans. This allows you to bring that garlicky taste back to your dishes without the common triggers.
What are some key ingredients in a low FODMAP pantry for garlic lovers?
Our Low FODMAP Pantry Starter Bundle for Garlic Lovers includes Gourmend Foods garlic scape seasoning, shelf-stable bone broths, and chive-based alternatives. These items replace high FODMAP ingredients, allowing you to build layers of taste that support calmer digestion.
How do Gourmend Foods bone broths fit into a low FODMAP cooking plan?
Our shelf-stable bone broths are a foundation for low FODMAP cooking, replacing many boxed broths that might hide high FODMAP ingredients. They are made with organic bones and vegetables like green leek and scallion tops, simmered for hours to extract collagen and minerals. These broths are certified Low FODMAP, making them a gut-friendly base for soups, risottos, and pan deglazing.
How can I create balanced, low FODMAP meals using the Pantry Starter Bundle?
To create balanced low FODMAP meals, combine items from your bundle with staples like white rice, quinoa, and gluten-free oats. Add firm tofu or canned lentils (in low FODMAP servings) for protein, and vegetables such as oyster mushrooms, bell peppers, and carrots. Use Gourmend Foods garlic scape seasoning and bone broth to build flavorful grain bowls, soups, and stir-fries.
Can I make a FODMAP friendly garlic infused oil with these products?
While the article doesn't specifically detail making infused oil, the principle of using low FODMAP garlic alternatives applies. You can infuse oil with Gourmend Foods garlic scape seasoning, as fructans are water-soluble and do not typically transfer into oil. This allows you to capture that savory garlic flavor in your oils without the digestive discomfort.