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Lightly Sweetened Teriyaki Dressing (Low FODMAP, SCD, Vegan)

September 2, 2016 By Riley 5 Comments

Teriyaki sauce, by nature, means lots of sugar and salt.  Take the common Soy Vay teriyaki sauce for example- just 1 tablespoon contains 7 grams of sugar (29% of the American Heart Association’s added sugar limit for women) and 26% of the recommended daily sodium limit!

Those numbers are scary- especially when you know that excessive sodium and sugar can be hard on the heart.  And then learn that heart disease is the leading cause of death in the United States.  It’s the truth, folks!

Let’s compare…

Teriyaki Sauce Comparison

 

The Better Store-Bought Alternative

When looking for a better store-bought teriyaki alternative, my recommendation is Coconut Secret Coconut Aminos Teriyaki Sauce.  It contains slightly less sugar- coming in at 6 grams of sugar per tablespoon.  But it contains much less sodium at 12% of the recommended daily sodium limit.  Plus it is both gluten-free and soy-free meaning those with sensitive digestive tracts are likely to tolerate it better.  Note: for those following strict SIBO protocols or the low FODMAP diet, please be aware that this store-bought option contains a small amount of onion and garlic.

Homemade

But, an even better option is homemade!  This particular recipe is more of a dressing than a thick sauce.  But when you take a look at the nutritional profile of this homemade sauce- the choice is clear!  My homemade recipe comes in at just 2 grams of sugar and only 4.5% of the recommended daily sodium limit for 1 tablespoon of dressing.

Lightly Sweetened Teriyaki Dressing

It goes great on steamed, sauteed, or grilled veggies, especially with a little rice to soak up the extra sauce.  Some of my favorite low FODMAP options include carrots, bell pepper, summer squash, and kale.  Add some sesame seeds, cilantro, and green onions (green part only) for a great garnish.

For those not following a low FODMAP diet, try sauteing mushrooms, onions, and garlic, then throwing in some broccoli, bell pepper, and summer squash.  Serve with rice and top it all with this delicious & nutritious dressing.

Here’s what I made for my dad using this dressing:

Asian Veggie Bowl

Lightly Sweetened Teriyaki Dressing (Low FODMAP, SCD, Vegan)
 
Print
Prep time
5 mins
Total time
5 mins
 
A light dressing that goes well on steamed, sauteed or grilled vegetables such as bell pepper, summer squash, carrots, and kale. Serve with rice to soak up dressing.
Author: Riley Wimminger
Cuisine: Asian
Serves: 4
Ingredients
  • 3 tablespoons coconut aminos
  • 2 tablespoons avocado oil (Costco & Trader Joe's have the lowest prices)
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon lime juice or apple cider vinegar
  • 2 teaspoons clover honey or pure maple syrup
  • 2 teaspoons minced ginger
  • dash red chili flakes or minced spicy pepper (optional)
Instructions
  1. Add all ingredients to a mason jar. Screw on lid & shake until ingredients have combined. Shake again just before serving.
  2. Alternatively, you can whisk ingredients in a bowl or blend in a high-powered blender.
Notes
Serve atop rice, meat, and veggies. Garnish with cilantro, sesame seeds, and green onion (green part only).
Nutrition Information
Serving size: 2 tablespoons Calories: 114kCal Fat: 10g Saturated fat: 1g Unsaturated fat: 9g Trans fat: 0g Carbohydrates: 5g Sugar: 3g Sodium: 254mg Fiber: 0g Protein: 0g Cholesterol: 0g
3.5.3226

 

Filed Under: Sauces, SIBO Recipes Tagged With: dairy-free, dressing, gluten-free, low FODMAP, Paleo, SCD, SIBO, soy-free, teriyaki, vegan

Previous Post: « Rosemary Roasted Potatoes (Low FODMAP, Gluten-Free, Vegan)
Next Post: Baba Ghanoush (Low FODMAP, SCD, Vegan) »

Reader Interactions

Comments

  1. NoctisLucisFr says

    September 9, 2016 at 1:11 am

    Hi, thanks for this recipe I was just looking for sauce ^^. But I have some question ( I just did the sibo breath and got positive) and I remember reading that Avocado and Apple Cider Vinegar are forbidden with the sibo diet ? So is Avocado oil ok ? Or maybe I could just replace with another oil ?

    Reply
    • Riley says

      September 9, 2016 at 7:39 am

      Great questions! Avocado (over 1 slice) & apple are both high FODMAP and therefore not permitted on the SIBO diet. However, avocado oil and apple cider vinegar are actually low FODMAP & SCD-friendly, making them SIBO diet safe. Since FODMAPs are carbohydrates and avocado oil contains no carbohydrates, that is what makes it low FODMAP. Apple cider vinegar has been tested by Monash University and found to be low FODMAP at least up to 2 tablespoons. You can also always substitute with lime juice for the apple cider vinegar if you are weary. And you could use some other lite-tasting oil in place of the avocado oil, but I find that many of the alternatives smell rancid. Hope that provides some clarification!

      Reply
      • NoctisLucisFr says

        September 15, 2016 at 1:27 am

        I see Thanks 🙂

        Reply
  2. paula says

    December 24, 2016 at 1:58 pm

    Riley – HEY this is just what I was looking for for a client. Can I include this in my SIBO recipe packets with full attribution please? I have one like it somewhere but I’d rather include you than use mine!!!
    All my very best,
    Paula

    Reply
    • Riley says

      December 24, 2016 at 7:17 pm

      Absolutely- feel free! Merry xmas eve!

      Reply

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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