Low FODMAP dips for every season

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

Ingredients:

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

Method:

1. 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. 2. Remove the skillet from the heat and whisk in the lemon juice, mayonnaise and garlic oil.
3. 3. Serve and enjoy!

Serves 5

Carrot and capsicum dip

Ingredients:

500g carrots, peeled and chopped
200g red capsicum, chopped
1.5 tablespoons of garlic infused olive oil
¼ teaspoon each of paprika and cumin

Method:

1.  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
2. 4. Serve and enjoy!

Serves 5

Coriander mint sauce

Ingredients:

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

Method:

1. 1. Combine all sauce ingredients in a blender and whizz until well combined.
2. 2. Serve and enjoy!

Serves 5

Guacamole

Ingredients:

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

Method:

1. 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.

Serves 5
A low FODMAP laboratory tested serve is 1/2 an avocado.  We are all different, so remember to assess your own tolerance.

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!