Guacamole is one of my favourite things in the world. creamy yet chunky, soft and full of plant-powered nutrition and flavour, it’s a win-win-win in my book. Luckily for me (and I really don’t mean to gloat), I flew through the sorbitol challenge with flying colours instead of flying to the loo and I can consume reasonable amounts of avocado without issue, which is good, because 1/4 of an avo contains about 8% of your daily folate requirements, as well as good amounts of vitamins B2, B5, B6, C, E and phosphorous and magnesium. See below for avocado’s FODMAP information.
Now, I realise that the claim to the ultimate guacamole is pretty extreme but this, to me, is the best way to make it. This is not the awful stuff you peel the lid off from the supermarket, this is fresh avo mixed with other flavours like tomato and lime to play on your taste buds. The bonus of adding in the tomato is that, besides tasting great, it also allows you to spread (pun intended) the avocados further, which is important when you live in Seattle and the decent avocados cost an arm and a leg. It works well with breads, chicken, corn chips or veggie sticks; and don’t you dare think of skimping on the corn chips. Go hard or go home.
So, the next time you have an impromptu gathering and/or need an entree (“appetiser,” in US lingo) in an instant, give this guac a whirl. The only downside is you won’t have leftovers. Unless you make yourself a secret batch for later. Do it.
- Avocados are considered low FODMAP in 1/8 fruit servings, any more and sorbitol might be an issue. If you are okay with consuming more sorbitol but are sensitive to fructose, keep in mind that sorbitol can inhibit the co-transport method by which fructose malabsorbers absorb most of their fructose. Don’t go nuts, figure out the balance that works for you.
- Tomatoes are FODMAP friendly in 1/2 cup servings, the amount called for in this recipe once split into the eight servings would be safe.
- Garlic infused olive oil is free of fructans, as FOS are water soluble, thus do not seep into the fatty oil. I really like Nicer Food’s garlic infused olive oils, available here.
- Limes are a low FODMAP fruit.
- Corn chips are low FODMAP and gluten free, as long as they’re not seasoned with anything high FODMAP.
The Ultimate Guacamole
Serves 16 FODMAPers – of course, you can eat more if you tolerate it.
- 2 large, ripe avocados
- 1 cup (200 g) diced vine ripened or cherry tomatoes
- 1 tbsp. garlic infused olive oil
- Juice of 1 medium lime
- Salt to taste
- Optional: 1-2 tbsp. minced chives or coriander leaves (cilantro)
Mash (don’t whip, then it’s like baby food) the avo’s until 75% smooth, then add in the diced tomatoes, lime juice, garlic oil and salt. Mix through and tinker with more oil – if required for texture – and salt if needed. Cover it, with the stone in the bowl, until you want to serve it. For best results, don’t make it more than a couple of hours ahead of time.
It’s that simple. You’re done. Go and have a (low FODMAP) beer while you wait for your friends to arrive. To serve, I like to surround the small bowl of guac with my favourite corn chips.