I’m constantly looking for new ways to add flavour to my meals that don’t tip my FODMAP load into dangerous territory. Unfortunately many of the spreads or sauces available to buy from the store are high in FODMAPs because they contain garlic and/or onion. But as much as I like to add flavour to my meals, I like having my IBS symptoms under control even more, which means those store-bought offerings simply aren’t an option anymore.
Why dips are really handy for a low FODMAP diet
I’ve always been a big fan of using dips as an easy way to add flavour to meals, but since having to cut back on FODMAPs, I’ve found them even more useful than I did before. I like dips because they’re incredibly versatile… they make a great snack with crackers or vegetable sticks, are delicious spread on toast, can be used on sandwiches or wraps to add flavour and moisture (instead of using high fat mayonnaise or butter), and are useful for adding to antipasto platters.
And if the versatility of dips isn’t enough to sway you, then maybe the fact that they’re seriously easy to make at home will do the trick. As far as recipes go, dips are very forgiving because you can stop and taste them as you’re making them, which means you can easily adjust the flavours if something is out of balance.
But one of my truly favourite things about homemade dips is that many can be frozen for later use, particularly those that don’t contain dairy products. This means you can store a portion of the dip in the freezer so that it’s ready for when you want it. All you have to do is quickly zap it in the microwave until it’s just defrosted or, if you’re more organised, you can place it in the fridge ahead of time to naturally defrost.
If you’ve never made a dip before, this Roasted Eggplant Dip is a really good starting recipe because it’s so easy to make and it tastes lovely. Also, while it’s best to blend dips in a food processor, this dip uses very soft ingredients so you don’t need a fancy high speed food processor to make it work well – the little ones that attach to immersion blenders work well here. And if you don’t have a processor, you could even make this dip by mashing the eggplant with a fork, although the texture will definitely be smoother with a processor.
My favourite way to eat this Roasted Eggplant Dip is spread on sourdough toast, maybe topped with some sliced tomato or a fried egg. I also enjoy eating the dip as a snack with veggie sticks or rice crackers. Why not give it a go today?
An easy dip to make at home that’s low FODMAP and full of flavour. This Roasted Eggplant Dip is excellent for a snack or spread on toast or sandwiches.
- 2 large eggplants, about 720g
- 2 tbsp (40ml) tahini
- 2 tbsp (40ml) lemon juice
- 2 tsp (10ml) garlic-infused extra virgin olive oil (see notes)
- 1/2 tsp salt
- 2 tbsp (40ml) fresh chives, chopped finely
- Extra chives for serving (optional)
- Preheat oven to 200°C (fan-forced).
- Wash the eggplants and dry with a clean tea towel. Prick the skins all over with a fork – this helps them to roast more evenly and dry out a little. Roast in the oven for 1 hour. When cooked, remove from the oven and allow to cool for 15 minutes.
- Chop the tops off the eggplants, then peel and discard the skins. Chop the flesh coarsely and place in the food processor. Add the remaining ingredients to the food processor and then blend until smooth.
- The dip can be used immediately, sprinkled with extra chives. Or it can be stored in the fridge for a couple of days or frozen in portions for later use. Note that the garlic flavour gets stronger when the dip is stored.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.
- You’ll need a food processor to make this dip, but it will blend very easily so you don’t need anything too powerful.
Low FODMAP Portion
- Serving Size: 2-3 tbsp