Low FODMAP dips for every season
Posted on April 28, 2022
Find a easy dip recipe for each season below!
This includes a light and fresh dip like corriander and mint sauce for summer and a hearty comforting dip for winter like carrot and capsicum dip.
Creamy Mustard-Thyme Dipping Sauce
1/3 FODMAPPED For You roast pumpkin soup
1 tsp dry mustard
2 tsp lemon juice
¼ cup mayonnaise
1 tbsp. Garlic infused olive oil
- 1. Cook the roast pumpkin soup and the dry mustard in the skillet over medium-high heat for 6 minutes or until the mixture is thickened, stirring often.
- 2. Remove the skillet from the heat and whisk in the lemon juice, mayonnaise and garlic oil.
- 3. Serve and enjoy!
Carrot and capsicum dip
500g carrots, peeled and chopped
200g red capsicum, chopped
1.5 tablespoons of garlic infused olive oil
¼ teaspoon each of paprika and cumin
- 1. Cook the carrot and capsicum in a large saucepan of salted boiling water for 30 minutes or until tender. Drain water.
2. Place the carrot, capsicum, oil, paprika and cumin in the bowl of a food processor, and process until smooth.
3. Taste and season with a sprinkle of salt and pepper
- 4. Serve and enjoy!
Coriander mint sauce
1 Handful of Coriander Leaves
1 Handful of Mint
1 Lemon Zest & Juice
1 Cup Greek Yoghurt
1/2 Tsp Dijon Mustard
4 Tsp Garlic Infused Olive Oil
Pinch of Sea Salt
- 1. Combine all sauce ingredients in a blender and whizz until well combined.
- 2. Serve and enjoy!
2 ripe hass avocados
5 cherry tomato finely chopped
1 tsp of FreeFOD Garlic Replacer
½ tsp of FreeFOD Onion Replacer
¼ tsp salt/pepper to taste
1 squeeze of lemon juice to taste
- 1. Cut and remove the flesh of the avocados and mash them into a smooth consistency.
2. Add all remaining ingredients to the avocados and mix until combined.
3. Serve with your favourite low FODMAP corn chips or as a spread/dip.
4. The lemon will help stop the guacamole from turning brown, but it is best to consume immediately after making.
A low FODMAP laboratory tested serve is 1/2 an avocado. We are all different, so remember to assess your own tolerance.