Anyone following the low FODMAP diet knows the struggle we have with onion. I love onion flavor, but through the elimination diet have found it is one of the things that will destroy my tummy immediately. One of the first tips I learned in the FODMAP diet, was to replace onions with green onions, light and dark green parts only. I also learned to eliminate onion powder which can be quite hard as it is found in so many things! Remember to exercise caution and always read labels as it lurks in spice blends, hot sauce, BBQ and dressings.
The green parts of the onion don’t really hold up well in the cooking processes and get a bit limp. They are better put in towards the end of the process to keep some crispness and that pop of pungent flavor. I really wanted to infuse the flavor earlier in the cooking process so I decided to try making green onion powder! The powder is a great seasoning to add to meats and dishes earlier in the cooking process. Think of adding it to chili, soups, seasoning meat, dressings and vegetables.
To make green onion powder, all you need is a food dehydrator, green onions (or some refer to them as scallions) and a spice grinder! I use the Nesco Snackmaster Food Dehydrator and I absolutely love it!
When selecting green onions look for the ones with the longest, healthiest and most crisp looking green parts. I got mine at the farmers market and they were the longest and most ridiculously pungent buggers, but all the better for flavor! What isn’t pictured here is the green part was just as long outside the photo frame – a super steal for $1.00!
Remove the white part. I kept a bit of the lighter green as I can tolerate it in small amounts, especially considering the amount of dark tops I had!
Slice those babies up!
The volume definitely decreases when they are done so be sure to use a Clean-A-Screen so the pieces don’t fall through the cracks.
- Green onions, 1 large bunch or 2 small bunches (fresh from the farmers market are best)
- Wash green onions to remove any dust or dirt and pat dry with paper towels.
- Cut off white parts and say goodbye!
- Slice the dark and light green parts in to ¼ to ½ inch pieces.
- Spread the pieces evenly on a food dehydrator using the the Clean-A-Screen or mesh drying screen as they will shrink significantly during the drying process.
- Set to vegetable setting and allow to dehydrate, approximately 12 hours.
- Once the pieces are completely dry, remove from dehydrator and place in a spice grinder and grind in batches until you reach a powder consistency.
- Store in an air tight container away from sun. Use to add flavor to meats, spice blends, dips, dressings and sauces.
You may also like my recipe for Low FODMAP Chili Powder.
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