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For a grain that is used in so many gluten free/IBS friendly recipes and products, corn tends to be a topic of contention in terms of FODMAPs. But why? It’s gluten free (unless contaminated with the protein through processing methods), that much we know, but why do some people react to corn and others not, or, even more confusing, why do different types of corn cause issues for an individual when others are well tolerated?
One of the obvious answers is that all of us react differently to different fermentable carbs, which is true – but it goes deeper than that. The problem with corn is simple – corn is not simple at all. People have sensitivities, intolerances and allergies to different aspects of corn, and not all corn is created equal. This article will deal with the fermentable carbohydrates that corn can contain, as corn allergies and intolerances are not within the scope of this blog. If you are concerned that you have an allergy to corn, please see your doctor.
Since the Native Americans domesticated corn thousands of years ago, it has been extensively bred into many varieties, all of which contain different amounts of FODMAPs, as well as different physical characteristics that lend themselves to certain uses in cuisine and industry. Obviously, for the purpose of this article, I will stick to the species of corn that are intended to be eaten.
This needs to be said. Corn is commonly found as a genetically modified (GMO) product. You may choose to consume non-GMO varieties of corn for personal beliefs, however, genetic modification does not affect FODMAP content. Unless a variety of corn is bred to contain large amounts of fructans, or have a higher fructose:glucose ratio than sweet corn (etc), the GMO corn you find at the supermarket will have the same recommended safe serving size as it’s non-GMO counterpart.
Sweet Corn/Corn on the Cob
Variety: sweet corn.
FODMAP rating: safe in 1/2 cob servings.
Sweet corn is the corn we eat prepared as a vegetable – on the cob, or find tinned in the grocery store. It is picked when immature, before the simple sugars have a chance to convert to starches. Delicious with butter, salt and pepper, it unfortunately has a very close fructose:glucose ratio, as well as a large amount of sucrose, so should therefore be limited to half-cob servings, according to Monash University. Of course, if you know you can eat more without reacting you may continue to do so.
Corn Meal, Polenta/Grits and Popcorn
Variety: dent and flint corn.
FODMAP rating: safe in 1 cup servings.
Corn destined to be consumed as a grain is picked and processed once it has matured, which means the water content in the endosperm is greatly reduced and the simple sugars have largely been converted into starch. Starch is not a FODMAP, which means that products made from corn meal, polenta and popcorn kernels (such as corn tortillas, corn bread and mamaliga) are safe in terms of fermentable carbohydrates, as long as no other FODMAP-containing ingredients have been included in the recipe.
Dent corn has a greater water content than flint corn, which has a much harder, less digestible endosperm; this is due to the differing amounts of floury vs vitreous starch (see Figure 3). For this reason, they are turned into corn meal/polenta and popcorn, respectively.
Cornflour/ Corn Starch
Variety: waxy corn.
FODMAP rating: safe.
Waxy corn contains a different type of starch (amylopectin, rather than the amylose found in the previously mentioned corn varieties), and is more effective as a thickener and stabilising agent in foods. This product doesn’t come from the entire corn kernel but is the isolated amylopectin.
Variety: dent corn (amylose starch).
FODMAP rating: safe but use in moderation.
Consisting of approximately 93-96% glucose (in the form of maltose, a disaccharide of two glucose molecules), corn syrup is considered safe in terms of FODMAPs, though it should still be consumed in moderation, as it is a sugar and very high GI. Corn syrup is produced via a multi-step enzymatic process, which breaks the corn starch down into varying products, including maltose. Corn syrup is available in light and dark varieties; the dark corn syrup is mixed with some molasses, which, while it has a slightly elevated fructose:glucose ratio, should be evened out by the extremely concentrated glucose in the corn syrup.
In the USA, corn syrup is synonymous with glucose syrup, as glucose syrup is nearly always made from corn. In other countries, glucose syrup can be made from wheat, rice, potatoes or tapioca.
High Fructose Corn Syrup
Variety: dent corn (amylose starch).
FODMAP rating: high, avoid.
Once corn syrup (which is mostly maltose/glucose) has been produced, the reaction is taken a step further and the corn syrup is processed with the enzyme glucose isomerase, to convert some of the glucose into fructose. This produces HFCS-42. Liquid chromatography is used to further convert glucose into fructose, to create HFCS-90, which can be blended with HFCS-42 to create HFCS-55.
Regardless of your opinion of the health dangers of HFCS, it is NOT low FODMAP. As the varieties (42%, 55% and 90% fructose) are not labelled differently, it’s best to stay clear.
Other names include: isoglucose, glucose-fructose syrup, fructose-glucose syrup, isolated fructose and fructose syrup (the latter two refer to HFCS-90).
Variety: made from the germ of corn kernels.
FODMAP rating: safe.
FODMAPs are a variety of fermentable carbohydrates. Pure corn oil is 100% fat, so contains no carbohydrates, thus no FODMAPs and is safe to use.
So, there you have it. Different varieties of corn (maize) and their derivatives all have different FODMAP ratings; however, as usual, if your tolerances vary from what Monash has suggested is safe, follow your gut.
Disclaimer: I am not a dietitian or a medical doctor; I have just researched this topic myself. If your health professional has advised you to avoid corn, please do so, as it might not be for a FODMAP-related reason.
Title image credit goes to: http://pixabay.com/en/users/margenauer-271373/
When we moved into our new house in February just been, there was a run-down little veggie patch by the front door. I looked at it in dismay – I had just left behind the gorgeous wooden planter box that Ev built for me the year before at our last rental – and then proceeded to ignore it every time I walked by it. The box was cheap plastic, the soil full of weeds and the dried out remnants of what was once a zucchini plant were splayed out on a trellis.
After a couple of weeks, I looked at the “garden” tab of the house folder the previous owners had left us and got a little shock. Apparently, the veggie patch was full of leeks, chives and kale. Yum. I checked the garden again and there were the leeks and chives, hidden among the weeds; no kale, though, it obviously hadn’t made it through the winter. There was one problem, though. There was grass growing up throughout the chives and the leeks were apparently planted next to some small agapanthus, whose leaves look a lot like a leek but are not edible. Why on earth? Anyway, it was still February, so these hardy little plants hadn’t begun to flower yet. I was reasonably confident that I could tell them apart from the bulb/lack of bulb (agapanthus vs leek) but, to be sure, I wanted to see the flowers.
Finally, the leeks and agapanthus flowered a week ago and last weekend we decided it was time to get rid of the sad little veggie patch and replace it with a lawn, instead. Unfortunately, our backyard is surrounded by pine trees and gets very little sunlight, so I understand why they chose the front yard for the veggie garden – I just wouldn’t have done it in quite the same way. Also, because our backyard gets basically no sunlight, the “lawn” is about 95% weeds, so we’re going for a forest/path/hidden surprise backyard with shade loving plants and we want to get as much lawn out of the front yard as possible. But I digress. Even after ditching the leeks that were growing so close to the agapanthus that they were intertwined (and all the chives, because they were thoroughly knotted together with grass and nobody had time to sort that mess out), we had a sink-full of leeks. I’m not even kidding, our extra deep, double-sized kitchen sink was overflowing.
This wasn’t even half of what we kept, which was half of what was there. Please excuse the weeds, the garden is a work in progress.
What on earth could we do with so many leeks? It’s warming up, so it’s no longer really soup weather and simply processing the leeks and freezing them seemed like a cop out. A few weeks ago we had watched an episode of No Reservations (Anthony Bourdain’s show) and they had dipped leeks into chimichurri. Why not make leeks into chimichurri, instead?
Chimichurri is a very versatile sauce. It’s primary use is for grilling meats but you can use it as a dipping sauce, a condiment, a sandwich spread (mixed with mayo – yum!), a pasta sauce, a salad dressing, to spice up omelettes and add flavour to mashed potatoes. You can also use it as a base from which to build an entirely new sauce. It’s definitely handy to have around, as it allows you to cut some corners during dinner prep – I won’t say no to that!
- Green leek tips are considered FODMAP friendly in 1 cup servings.
- Garlic olive oil must be made ahead of time and cooled, or it can be pre-bought. If you are buying garlic olive oil, make sure you choose an oil quality that is more suited to how you plan to use your chimichurri. For example, we grilled the chimichurri marinated beef kebabs we made, so a refined olive oil was more suited to this particular dish than if we had used the chimichurri as a dipping sauce, in which case extra virgin olive oil would have been fine (due to the heat resistance/smoke points of different oils).
- As all FODMAPpers are different, if you can tolerate a bit of actual garlic, feel free to replace the garlic olive oil with the same amount of olive oil plus 1-2 cloves of garlic, to taste.
Makes about 600 ml of sauce, depending on how firmly packed the leeks are.
- 4 cups green leek tips
- 1/3 to 1/2 cup pre-made garlic olive oil
- 2 tbsp. red wine vinegar
- Salt and pepper to taste
- Optional – 1 tbsp. red pepper flakes or fresh oregano
Place the garlic oil (or actual garlic if you can tolerate it), roughly chopped leek tips and red wine vinegar into the bowl of your food processor and blitz until combined. Add some salt and pepper (and the optional herbs if you like) and keep blitzing until smooth. Taste the chimichurri, then add in more salt and pepper (or garlic oil or red wine vinegar) to get the exact taste and consistency that you like. We like ours a little thicker, so feel free to add more oil if you see fit.
That’s it. It’s very simple. Store in the fridge for up to two weeks, or freeze for up to two months. It’s especially important to practise safe food handling if you’ve used an homemade infused oil, due to the risks of botulism that rise when infused oils are stored incorrectly/for too long. Store bought infused oils have been prepared in such a way that they have a much longer shelf life.
But please don’t let that put you off making chimichurri! The simple measure of freezing extra jars right away will keep the sauce safe for a couple of months. I know our batch won’t last longer than that, and it made 10 jars. It’s that good.
Here is our leek chimichurri, served with a yolk porn-worthy poached egg on top of polenta and wilted spinach. Simple, delicious and nourishing. The perfect meal.
About a month ago, Jesse and Kate Watson of Nicer Foods contacted me and asked me if I’d like to test drive their newest product. Given how much I liked their last effort (chocolate peanut butter flavoured protein bars, mmmmmmmm…….) I of course said yes. Please realise, though, that the opinions here are my own; even though they very generously sent me a full-sized version of each of the four flavours, I was not bound to give them a good review.
Firstly, 10 points to Gryffindor – I mean Nicer Foods – for great customer service; they have always replied promptly to my enquiries and these little beauties reached me just two days after I agreed to review them, in a well padded parcel.
For the uninitiated, the low FODMAP diet restricts garlic and onion, among other foods, based on their high quantities of fermentable carbohydrates, known as fructans (or fructooligosaccharides/FOS, part of the O group), which aren’t absorbed in the small intestine, so travel on into the colon, where your resident gut flora digest them, leading to gas production, bloating, cramps and altered bowel movements. You know, exactly what you want to read about in the review of a gourmet food product. Sorry.
For the less than savoury reasons mentioned above, those following the low FODMAP diet for relief of digestive complaints will eliminate garlic and onion varieties, which for some might seem like the end of the world for their taste buds. However, luckily for us, FODMAPs are water soluble, so foods like garlic and onion can be sauteed in oil until their flavours have seeped in, leaving the fructans behind. This means that oils infused with the essences of higher FODMAP foods can impart the flavour into your meals, without the FODMAPs. Sounds great and easy enough, right? Well, the down side to this is that you really shouldn’t store your homemade infused oils; you can make them but only if you plan to use them right there and then. Botulism, a potentially fatal bacterial infection, is caused by the food-borne bacterium Clostridium botulinum, which thrives in low oxygen, alkaline, warm environments – just like infused oils.
Personally, I’m not happy to risk a case of Botulism to have the convenience of homemade infused oils lying around and, while I’m happy to throw a couple of garlic cloves into simmering oil when I’m cooking, I most likely won’t be bothered when I am making a heat-free-prep meal, like dips or salad dressings.
So, what to do? Supermarkets and websites sell varieties of infused olive oils that we can take advantage of. But what makes Nicer Foods’ infused oils stand out from the crowd? Firstly (and most importantly), they are made with the intention of being completely FODMAP friendly, so you don’t have to worry about garlic or onion “juice” getting into the oils, like you do with others. Have you ever seen the garlic infused oils on the supermarket shelves that have bits of garlic sitting at the bottom? Chances are you may react to that particular oil – depending on how sensitive your gut is. Secondly, they taste great – more on that later – and thirdly, I’d happily support a family owned start up company over a chain-brand that probably doesn’t care as much about quality control and its customers.
So, to the oils!… Which are available online for purchase at Nicer Foods’ website for a reasonable price.
Shallot Infused Extra Virgin Olive Oil
Great taste, a little strong but pleasant. It works wonders as a simple salad dressing with a pinch of sea salt or as part of a cooked meal. Just beware, though, that as it’s an “extra virgin olive oil,” (EVOO) I’d keep your heat low, so don’t use it while stir frying, or simply add it in at the end of the cooking process.
- Salad dressing, with a pinch of sea salt and perhaps a dash of white wine vinegar.
- Drizzle over your pasta of choice and throw on a few cherry tomatoes, some shredded basil and Parmesan cheese.
- Onion replacement in hot meals, if used carefully – would work in combination with the garlic oil in any Italian or Mexican dishes that you wanted to try, such as this Bolognese sauce.
- Jazz up your favourite low FODMAP dip recipes – this would go well in a roasted capsicum dip.
I like the shallot oil so much that it has earnt it’s own pouring spout. If I had to pick, it’d be my favourite.
Garlic Infused Extra Virgin Olive Oil
A pleasant and mild garlic flavour. I’ve tried store bought garlic oils before and some have had an obnoxious garlic taste but this one, thankfully, does not.
- Salad dressing (as above).
- Use carefully in cooking, such as garlic free carnitas or Napoli sauce (after sauce has been reduced from the boiling point).
- Whip up a delicious garlic infused guacamole.
- Bake some spinach and Feta muffins, or mini quiches, using the garlic oil as part of the fat content, to spice up the flavour.
Pictured here in a green leek chimichurri sauce.
Lemon Infused Extra Virgin Olive Oil
Refreshingly zingy. I like the other oils a lot, too, as the steadily emptying bottles can attest – but this one speaks to my inner baker and dessert-aholic. The flavour reminds me of a lemon biscuit (cookie) that my Gran used to buy and that I now want to replicate. I wish it came in a bigger bottle!
- Drizzle over seafood as it’s removed from the heat.
- Use it as part of a zesty summer salad dressing.
- Use it as part of the fat component in a lemon-infused baked goods – I’m planning a recipe right now.
Basil Infused Extra Virgin Olive Oil
Herby! I love the versatility of this oil. Good quality oil – as are all the others – that can be used in a variety of ways.
- Make an extreme basil pesto, or add it with a bit of the garlic oil to a spinach or kale pesto for some basil flavour when basil is out of season.
- Drizzle it into a bowl of plain EVOO and Balsamic vinegar (which is low FODMAP in 1-2 tbsp. servings) and use it as a dip for your gluten free or FODMAP friendly bread for a simple appetiser.
- For a super simple lunch or dinner, drizzle some over freshly cooked gluten free pasta, add in some chopped cherry toms and sprinkle with Parmesan cheese and you’re done.
All in all I can safely say that I recommend these oils. The team at Nicer Foods has done a great job. The fresh flavours, combined with no ill reactions on my behalf, and a friend’s rave review of my shallot oil/sea salt salad dressing (“That’s all that was in the dressing?!”) makes this a win-win product in my books.
As much as I love Seattle, it does suck a little bit (at least), living literally half a world away from your family. Even more-so around holidays; Skype is great but it’s not the same as being there in person. It might be just another Hallmark Holiday to some but I do like having a chance to show my mum (and my dad, when it’s his turn) how much I am grateful for the time they spent caring for and raising me as a kid.
Given that I’m not going to make it to Melbourne by Sunday, even if I could, a phone call will have to do until we’re next together and I can make Mum her chocolate cake and Dad his pecan pie. But for those of you lucky enough to live in the same city as your family, here’s a collection of low FODMAP and gluten free recipes with which you can spoil your mum, whether you chose morning tea, brunch (my favourite) or just fitting it in whenever you can. Hopefully there’s a variety to suit everyone’s needs, including vegan/dairy free, some healthy and others not so much.
There are twenty-seven recipes, one for each year that my beautiful Mum has
put up with been graced by my presence.
I have my priorities sorted, thank you.
- Chocolate mud cake (let’s start this list off with my Mum’s personal favourite) – Not From A Packet Mix
- Miniature berry and rhubarb crumbles – Not From A Packet Mix
- Mockapple crumble – Not From A Packet Mix
- Strawberry, rhubarb and coconut pie – Not From A Packet Mix
- Chocolate brownies – Not From A Packet Mix
- Scones topped with homemade lemon butter or jam – Not From A Packet Mix
- Baked blueberry oatmeal (porridge) – Patsy Catsos, RD
- Pumpkin spice pancakes – Not From A Packet Mix
- Oregano, olive oil and sea salt spelt focaccia (warning – not gluten free) – Not From A Packet Mix
- Poached eggs on toast, served with some guacamole – Not From A Packet Mix
- Tomato and Feta baked eggs – Friendly Little Kitchen
- Carrot and corn fritters – A Little Bit Yummy
- Salmon and spinach omelette with cherry tomatoes – A Little Bit Yummy
- Chicken caesar salad – Not From A Packet Mix
- Rainbow salad – Fructopia
- Spinach, brie and walnut salad – Kate Scarlata, RD
- Strawberry salad with a maple-lemon vinaigrette – Not From A Packet Mix
- Balsamic chicken salad with strawberries – Delicious As It Looks
- Shrimp arrabbiata – Life and Thymez
- Balsamic rosemary and chicken risotto – Not From A Packet Mix
- Classic spaghetti Bolognese – Not From A Packet Mix
- Balsamic beetroot and caremelised fennel tart with a brown rice crust – Friendly Little Kitchen
- Quinoa and vegetable stuffed capsicums – Not From A Packet Mix
- Beef barbacoa tacos – Delicious As It Looks
I apologise for the delay in today’s Fructose Friendly Friday post. I intended to share a low FODMAP/gluten free crumpet recipe but – unfortunately – it wasn’t quite ready to share. Hopefully next week! Anyway, I had to whip up something quickly and spring seemed the perfect time to talk about gardening.
Last year I was able to do something that I’ve been wanting to do for a long time – grow my own veggies. For the previous three years, I have been growing my own herbs in pots on our balcony, which was thankfully south facing (equivalent to north facing in Australia), so it got a lot of sun. It was great to be able to grow our own herbs but this year, we have a garden! Well, more like a patch than a full-on yard but it’s a start.
I wanted to grow my own veggies for a few reasons:
- Price: organic veggies are expensive, as are some non-organic versions, such as zucchini and cherry tomatoes.
- Quality: *fingers crossed* our home grown veggies will be better than store bought.
- Control: even organic vegetables use pesticides, some of which have not been thoroughly tested (they just need to be deemed “natural”) and many are reported to be less effective than normal pesticides, so more has to be used; if we grow our own, we can be completely pesticide free. Please note, I am not anti-organic, I just wish that the organic industry was held to the same standards as the regular industry that uses synthetic pesticides. You’ll never experience judgement here for what sort of produce you choose to consume.
- The experience: hopefully one day we will have a backyard big enough to grow most to all of our fruit and vegetable needs, as we plan to have a completely edible garden.
So, now we have a little yard. What next?
Firstly, we had to move in! We didn’t get started on our garden for two whole months, as we had to fix up inside the place – previous residents had left holes in the dry wall that needed spackling/painting and clearly had little darlings that were fond of wall art. Then we drove down to San Francisco to meet my parents for a road trip back up the west coast, which had some spectacular views.
My mum loves to garden (so much that we drove up to the Butchart Gardens – pictured below – in Victoria, B.C.) and had been telling me for months that she would be giving us a Backyard Blitz while she was staying with us. Awesome.
Prepare your garden beds
It really was a huge do-over; I didn’t take a before photo – in retrospect, I should have – but the place was essentially a grass patch with three garden beds full of rubble, a hose with holes in it, decomposing flower pots and a random butcher’s knife that had belonged to previous tenants. It made me angry just looking at it – and a little concerned about the knife, though the scariest thing to happen was the lawn-mowers leaving the gate open, which meant the dogs almost got out.
We spent an entire day with the shovel and rake pulling out the weeds and the weed mat (awful things) and discovering that we only had about 40 cm of soil depth and the rest was building rubble that had been thrown in to raise the gardens to the second story, which was our lower living area, as the garage is at ground level, underneath it all. Your to-do list may differ but ours included:
- Pull out as many of the rocks in the soil as possible, so we could use them in flower pots for drainage and for decoration. I’m not going to turn my nose up at free river rocks!
- Get rid of the weed mat – not only do they mess with drainage but they stop the plants’ roots from getting deep enough to really stabilise and get at nutrients.
- Weed like crazy and get rid of the chunks of cement that were close enough to the surface to get in our way.
- Build the garden beds up with a decent soil and compost/fertiliser, so the plants have a chance at surviving.
We did all of the above for the two side garden beds, which were empty. The rear garden bed we just pulled out the surface rocks and weeded, as there were already some box hedges planted and, considering that we’re still renting, we couldn’t pull out the plants that belonged to the owners.
Plan your garden
What will you grow?
What do you want to get out of your garden, aside from pesticide free produce?
To narrow down which fruit and veg that we would actually grow, I did some research about the climate in and around Seattle, as well as the soil type. Seattle doesn’t have a huge growing season for summer crops, so I had to be on top of this in April. We used the following criteria to decide on what we’d grow:
- Expensive at the supermarket.
- Doesn’t last long in the fridge.
- Suited to Seattle’s climate.
- Fast growing, so they’ll be ready in Seattle’s short growing season.
- Hardy enough to survive the Pacific Northwest’s climate.
- Dog-friendly – so sadly rhubarb was out.
- We need to eat a lot of them.
- FODMAP (or Nat) friendly, see list here.
If you choose to grow your own fruit and veg, you’ll need to do some research for your own area.
Where will you grow it?
Unfortunately, our back yard is north facing, so it doesn’t get full sun. If we could pick the perfect spot, it would have:
- Adequate sunlight.
- Well-drained, nutrient rich soil.
- Sheltered from the wind.
- Close to a water source.
- In a built up planter box, rather than rows – saves both space and your back.
But, that wasn’t the case, so we had to be realistic. Considering that flowering plants require lots of sunlight, we chose:
- Green leaf lettuce
- Coriander (cilantro)
- Oat grass (for the dogs to nibble on)
And because why the hell not…
- Cherry tomatoes
Start your garden
To combat our short growing season in Seattle, I sprouted the seeds indoors, in front of a warm, sunny window in our kitchen.
When the weather was warm enough to transplant the seedlings, I put them in the planter box that Ev built for me. Side note – we’ve since moved house, so the lucky people that buy our old rental will inherit it. It was sad to leave it but there was no way we were going to get it into the U-haul.
- Feed and water your garden as required. Be careful not to over-water it, as excess moisture can lead to rotting stems and dead plants.
- Do NOT over-plant an area of garden bed. I got a little greedy and then we had to transplant our cherry tomato plants halfway through the growing season. Though, to be fair, my last two attempts at growing cherry toms hasn’t been half as successful and the rate of growth of these two plants shocked both of us.
- Get any support systems (stakes and cages) in place BEFORE you need them. See above.
- Prune/maintain as required.
- Cherry tomatoes – very successful. We didn’t buy tomatoes for 5 months.
- Lettuce – also did really well. Best lightly sprayed with water and refrigerated for a day before use, to help it crisp up after the summer sun.
- Chard – didn’t survive the seedling stage. There might have been a problem with the seeds, as everything else was fine.
- Carrots – showers, not growers. They tasted alright but were small underneath.
- Zucchinis – the plants were prolific flower-ers but they didn’t grow any successful fruit. They zucchinis would reach about 10 cm long and then begin to decompose. I was really disappointed.
- Strawberries – the squirrels really enjoyed these. We didn’t get to taste any, as the little buggers would eat them before they were ripe enough to pick. At least it provided the dogs with some entertainment.
- Herbs – all did pretty well in the pots/garden bed.
This year we probably won’t have much more than herbs, as we are heavily DIY renovating the inside of our new house, as well as turning the (very poorly sunlit) back yard into something nicer than a weed pit. The front yard gets a lot of sun, so potentially could be the site of a future veggie patch, if we get the front fence up. We already know that the neighbourhood has resident bunnies, though, so it might end up being a feeding ground for them instead of us.
So give it a go. Get gardening and let me know what you’re growing!
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.