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    Home » Recipes

    Ingredients, homemade spice mixes and how-to's

    Find globally inspired ingredients and learn to make your own spice blends and meal basics like Homemade Bone Broth to add depth of flavor, texture and color to your recipes.  Let these recipes and articles inspire you in the kitchen to create culinary magic!

    Homemade spice blends

    Creating your own spice blends is so easy!  DIY spice blends are customizable, so economical and add vibrant flavor to recipes.  From barbecue rubs and globally inspired spices like homemade Tikka Masala to holiday favorites like Pumpkin Spice Seasoning, you’ll find something to add new dimension to any dish.

    • Mediterranean spice mix in a wood bowl with a small wood spoon in it on a white marble board with spices scattered on it.
      Mediterranean Seasoning
    • Keto barbecue rub in a small glass wide mouth jar.
      Keto Seasoning for Barbecue
    • Keto beef rub seasoning in a pewter bowl with a silver spoon.
      Beef Rub
    • Wooden bowl filled with the best pulled pork rub sitting on a board scattered with more seasoning.
      Best Rub for Pulled Pork (keto and FODMAP-friendly)
    • White bowl of buffalo chicken rub seasoning with a spoon in it.
      Buffalo Chicken Dry Rub
    • Bowl of coffee rub with spoon in it and another small bowl of coffee beans next to it.
      Coffee Rub for Chicken, Beef and More
    • All purpose seasoning in a glass jar surrounded by small bowls of spices.
      All Purpose Seasoning
    • Low-fodmap barbecue rub in a small bowl with a scoop in the bowl.
      Low-FODMAP Seasoning for BBQ
    • Small pyramid piles of tikka masala spice ingredients in a circle on a silver plate with a small wood spoon sitting in the center of the plate.
      Tikka Masala Powder Recipe
    • Taco seasoning in a small bowl with small wooden spoon in the center covered in spice.
      Low-FODMAP taco seasoning
    • Glass spice jar with sugar-free pumpkin spice seasoning, a measuring spoon full of spice, and whole cloves and cinnamon sticks as garnish.
      Sugar-free Pumpkin Spice Seasoning
    • Glass bowl of homemade dairy free ranch seasoning with a small wood spoon in it, sitting on a white plate sprinkled with herbs.
      Dairy-free Ranch Seasoning

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    Ingredient spotlights

    Explore new spices and ingredients to expand your culinary horizons.  Liven up desserts, salad dressings and more with Preserved Lemons and Preserved Lemon Paste and learn all about Xanthan Gum and how to use it in recipes.

    • Preserved lemon puree in a small white bowl with a wooden spoon scooping some out.
      Preserved Lemons and Preserved Lemon Paste
    • Offset image of colorful orange-red Aleppo pepper ground and in a small white bowl.
      What is Aleppo Pepper
    • Black salt in a earthenware dish and a small salt bowl with a salt spoon.
      Kala Namak Black Salt
    • Asafoetida powder piled in a small white bowl with a wood spoon spilling over with spice next to the bowl.
      Asafoetida (substitute included)
    • Dried methi or fenugreek leaves on a small decorative plate on a dark wood board.
      What is Kasuri Methi (Dried Fenugreek leaves)
    • Glass small prep bowl of xanthan gum on a dark grey board with a fancy measuring spoon.
      What is Xanthan Gum (substitute included)
    • Fresh curry leaf sprigs on a white background and in a white bowl on a wood background with dried curry leaves in a pile.
      The Curry Leaf
    Profile of the blog author.

    Tracey Hatch-Rizzi, LAc, MAcOM is an acupuncturist, herbalist and bodyworker with a Master's Degree in Oriental Medicine. She is Monash University trained in a low-FODMAP diet, and has spent many years helping her patients follow special diets and manage dietary restrictions. She has been following a low-carb and low-FODMAP diet for several years and is dedicated to providing delicious, healthy recipes, and educational resources to help others find optimal health through informed diet and lifestyle choices. Learn more...

    Essential how-to's and meal basics

    Making your own base ingredients is so easy and can save so much money!  Learn to make fresh, healthy meal basics that are so much healthier and delicious than store bought!

    • Three quart jars of chicken bone broth, two behind and one in front with a grey napkin in front and a carrot bunch behind.
      Instant Pot Chicken Bone Broth (low-FODMAP friendly)
    • Red and green shredded cabbage in a white bowl.
      How to shred cabbage (food processor and by hand)
    • Riced cauliflower on a silver plate with a chopped parsley garnish with a spoon and napkin on the side.
      How to make Homemade Cauliflower Rice (4 ways)

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    More Ingredients

    • Miso Mayo
    • Pesto without Pine Nuts (FODMAP-friendly and low-carb)
    • Tikka Masala Paste Recipe
    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

    Trending recipes

    These are the most popular recipes readers are loving right now.

    • Sliced beef ribs on a cutting board with a side of barbeque sauce in a small bowl.
      Traeger Beef Ribs
    • Small bowl of sugar-free icing with a spoon next to it on a white marble board.
      Sugar-free Icing and Glaze
    • Platter of golden smoked turkey breast sliced and garnished with fresh herbs, cranberries and pomegranite.
      Traeger Smoked Turkey Breast Without Brine
    • White bowl of chimichurri sauce with a spoon in it on a clay textured plate with pepper flakes and parsley on the side.
      Mexican Chimichurri Sauce with Cilantro
    • Asian style tuna salad with sliced green onions in a white bowl with shirataki noodles and butter lettuce on the side.
      Asian Tuna Salad (without mayo)
    • Smoked flank steak sliced and drizzled with green chimichurri sauce.
      Smoked Flank Steak
    • Preserved lemon puree in a small white bowl with a wooden spoon scooping some out.
      Preserved Lemons and Preserved Lemon Paste
    • Low-fodmap barbecue rub in a small bowl with a scoop in the bowl.
      Low-FODMAP Seasoning for BBQ

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    Easy, delicous, low-carb fall recipes

    Get cozy with these delicious fall recipes, featuring your favorite seasonal ingredients.

    • Mediterranean ground chicken stir fry served in a cast iron skillet with a spoon ready to dish up.
      Mediterranean Stir Fry with Ground Chicken
    • Bowl of carrot and pumpkin soup garnished with seeds, spices and a drizzle of coconut milk on a rustic board.
      Carrot and Pumpkin Soup (Dairy-free)
    • Sliced gluten-free pumpkin bread topped with pumplin seeds on a rack with a decorative knife.
      Gluten-free Pumpkin Bread (Low-carb and Low-FODMAP)
    • Convection roasted whole chicken on a platter with herbs and citrus garnish.
      Convection Oven Roast Chicken
    • Pewter bowl of Gazpacho Manchego with pieces of dinner rol and a garnish.
      Gazpacho Manchego
    • Golden brown roasted convection turkey on a platter with herbs.
      How to roast a turkey in a convection oven
    • Platter of golden smoked turkey breast sliced and garnished with fresh herbs, cranberries and pomegranite.
      Traeger Smoked Turkey Breast Without Brine
    • Lentil soup with turkey in a white bowl topped with shaved parmesan and parsley on a wood board with a spoon next to it.
      Turkey Lentil Soup (Low-carb)
    • White bowl of almond flour biscuits with one in halves, with a small ramekin of butter and a napkin on the side.
      Cheddar Almond Flour Drop Biscuits
    • Seven pieces of Mediterranean seasoned steelhead trout on a bed of cauliflower rice on a copper tray garnished with tomato cucumber salad.
      Steelhead Trout Recipes - 3 Ways
    • Marry me pasta with chicken in a cast iron skillet topped with fresh basil.
      Marry Me Chicken Pasta
    • White bowl of tomato onion chutney with herbs on top and a spoon in the bowl.
      Tomato and Onion Chutney

    Educational Resources

    • Guide to a Ketogenic Diet
    • Importance of Electrolytes on Keto

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