This is a FODMAP friendly dip to make in advance to use as a spread on a low FODMAP friendly carbohydrate base, for example; wheat free pitta, rice cakes, oat cakes or use with Low FODMAP crudités.
Health Benefits – low in FODMAPS
Prep: 10 Minutes | Cooking time: 25 Minutes | Servings: 4
Some of the rice in this recipe has been replaced with pearled spelt, a wholegrain with a highly prized nutty flavour. It contains dietary fibre which is good for gut health.
Chestnuts contain dietary fibre and polyphenols which are known to support the health of the gut microbiome.
Brussels sprouts belong to the family of cruciferous vegetables. Cruciferous vegetables contain a sulphur-containing phytochemical called glucosinolate, which is responsible for the distinctive smell and bitter flavour. Cooking and digestion break down glucosinolates into compounds called isothiocyanates that have been researched for their anti-cancer effects.
150ml plain pouring yoghurt
1 large handful flat leaf parsley
1 tsp cumin powder
2 tbsp tahini
2-3 tbsp garlic infused olive oil
1 wheat free pitta per person
salt – to taste
- Heat grill to very hot, slice aubergine in half, length ways and grill for 25 minutes until soft.
- Take off the grill and leave until cool to handle. Score the grilled flesh and spoon out.
- Tip into a bowl with the rest of the ingredients and mash until desired consistency.
- Serve with toasted wheat free pitta bread or try with other alternatives such as oat cakes or crudities.
2 tbsp FODMAP friendly (to buy – plain pouring yoghurt) per person
Instead of garlic infused oil, try asafoetida powder to flavour the dip; this gives a good onion and garlic taste without the use of these high FODMAP ingredients, which some people with gut sensitivity can cause unwanted symptoms.
Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies
Created on 08 Feb, 2022.Print