The dip I’m slightly addicted to.
5 minutes, 7 ingredients, no onion or garlic in sight
Hey {{first_name}},
Most shop-bought guacamole has onion, garlic, or both quietly tucked in there.
Which is frustrating, because guac is one of the easiest things in the world to make and one of the hardest to mess up. Yet somehow every supermarket pot manages to sneak in the two ingredients that wreck a sensitive gut.
This is the version I make whenever I'm bringing something to a gathering or want a proper snack to go with some tortilla chips. Takes 5 minutes, properly creamy and fresh, and it doesn't sit heavy in your stomach the way the shop versions do.
The two swaps that make this work are using spring onion greens instead of regular onion, and leaving the garlic out altogether. You honestly don't miss it once the lime and cumin are in there.
The recipe
Serves: 4 (its tempting to have more but just stick to 1 serving especially if your gut is triggered by sorbitol)
Prep time: 5 mins
Cook time: 0 mins
Ingredients:
2 small to medium avocados (280g total)
1/2 lime, juice
3 tbsp spring onion greens
1 medium tomato skin
pinch cumin
1-2 tbsp fresh coriander
salt
Method:
Take the insides of the tomato out and then finely dice the tomato. Roughly chop the spring onion greens and coriander
Add the avocado, tomato, spring onion greens, lime juice and cumin to a bowl
Mash everything together and season with salt to taste
Sprinkle a little extra coriander on top and serve
Why it works for your gut
The two ingredients that usually ruin guacamole for sensitive stomachs are onion and garlic. Both are loaded with fructans, which are the carbohydrate that probably gives you more grief than anything else if you have IBS. Swapping in spring onion greens gives you the savoury, slightly sharp bite without the fructans, because the green tops of spring onion are lower FODMAP while the white bulbs are not.
The tomato is kept to one medium, which sits comfortably inside its lower FODMAP serving size. Cumin, coriander, lime and salt are all fine at normal cooking quantities.
Macros
Carbs: 7g
Protein: 1.6g
Fat: 11g
Kcals: 120
Fibre: 4.9g
Somethings coming…
Do you struggle with eating out? I know for me I used to ask my self these questions when eating meals I didn’t cook, either at restaurants or at a friends house, and it was incredibly stressful. Will this trigger my gut? Does this food normally contain my triggers? what do I even pick off the menu ? How can I make this me friendly without ruining it for anyone else?
All incredibly valid questions because the consequences are real.
Which is why I’ve been creating an app that has a camera function where all you need to do is take photo of a meal and it will tell you what is likely to trigger you in that meal, then what to swap or eat less of specifically tailored to your triggers.
Not only that but if you take a photo of a menu it will rank the meals from best to worst so you don’t have to spend ages reading and wondering what to chose (it also works if the menu is in a different language).
But what about the days you just want to pop to the shop for a quick snack? The camera sorts that out too. Just take a quick photo of the ingredients and how much you plan to eat and let the app guide you in understanding if its likely to trigger your gut.
If you’d like to feel more confident eating out and less out of control with your food, this app is for you.
Im really excited to release it anyways 😄