November | 2013 | Living Happy with IBS

What’s good? Spinach dip. What’s better? Low FODMAP spinach dip. What’s the best? Low FODMAP Low Fat Spinach Dip!

Prior to going on the low FODMAP diet, I frequently enjoyed Trader Joe’s Reduced Guilt Spinach & Kale Yogurt Dip. It was the perfect item to take with a veggie tray and some tortilla chips, and most people didn’t even realize it was a “better for you” option than normal spinach dip. However, there are many offenders within the ingredients that makes it an unsafe option on the low FODMAP diet, including milk, onions and garlic. I made a few changes to not only eliminate high FODMAP ingredients, but tailored it to my taste preferences.

Low FODMAP Spinach Dip Recipe

Ingredients:

2 Cups Fresh Spinach, Diced
18 oz Lactose Free Yogurt (I prefer Green Valley Organics)
1/4 Cup Green Onions, Diced (Green Part Only)
1/4 Cup Red Bell Pepper, Finely Diced
1/4 Cup Carrot, Finely Diced
3 Tablespoons Garlic Infused Olive Oil
1/4 Cup Fresh Parmesan Cheese, Grated
1/2 teaspoon Salt
1/4 teaspoon Pepper
1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

Combine all ingredients in a large bowl and mix until well blended.
Store in a airtight container and refrigerate 3-5 hours.
Serve with low FODMAP vegetables, tortilla chips or low FODMAP crackers.

Notes:

This dip can be served warm if desired, which is just as delicious. After mixing all ingredients, bake at 350 degrees for 25-35 minutes.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

The low FODMAP diet requires a lot of planning and preparation for every meal. These low FODMAP brownies are a game changer. Three simple ingredients and a five minute prep time. Thank you, Betty Crocker!

I always have a few boxes of Betty Crocker Gluten Free Brownie Mix on hand for numerous occasions, including taking to parties or hosting guests. Not to mention quenching my sweet-tooth here and there. You can dress them up or dress them down. And adding an extra egg will give them a cake-like texture. This little box is honestly one of the most versatile items in my pantry!

As a bonus, I never tell anyone that they’re gluten free (unless asked) and no one can even tell. I feel like that’s a baseline for great tasting food… people who are lucky enough to eat anything shouldn’t be able to tell that it’s fitting within numerous dietary restrictions.

Low FODMAP Brownie Recipe:

Ingredients:

1 Box of Betty Crocker Gluten Free Brownie Mix
1/4 Cup Shortening (I use Crisco)
2 Extra Large Eggs

Directions:

Preheat oven to to 350 degrees for shiny metal pan or 325 degrees for dark or nonstick pan.
Grease (or use a low FODMAP cooking spray) bottom of pan.
In medium bowl, stir all ingredients until well blended (batter will be thick).
Spread in pan.
Bake as directed (8″x8″ pan, bake 28-31 minutes. 9″x9″ pan, bake 26-30minutes. 11″x7″ pan, bake 23-26 minutes.) or until toothpick inserted 2 inches from side of pan comes out almost clean
Cool brownies, cut and serve.
Store tightly covered.

Notes:

Like normal brownies, you can add anything to make them unique, including crushed nuts, frosting, fruit topping or all-natural, gluten free sprinkles as shown in the picture. Just make sure that your additions fit within the safe low FODMAP foods.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.