Friday, July 12, 2013

Broccomole (low FODMAPs Friday!)


I once wrote a blog post about how much I miss cauliflower.  You see, I can't eat cauliflower because of its FODMAPs content.  Now in all reality you shouldn't feel too bad for me, because it's not like an allergy where if I eat it I will be seriously ill, or possibly worse....  It's more like if I eat it I will be in pain for a couple hours, and uncomfortable. So if I really wanted it, I could eat it, it's just not worth it to me (well, most of the time).  There are a handful of foods that I miss eating in endless amounts, other than cauliflower, one of them is mushrooms (I could eat mushrooms all day long back in the day, now I know better) and another is avocado.  In the summer avocados are everywhere; salsas, guacamole, salads, even smoothies.  Everywhere I go there is a new idea for how to incorporate avocados in your life. At work I have to do demos wtih avocados and while I obviously give each recipe a taste before I hand it out to customers, I can never eat more than a little at a time.  That's easy most of the time, but when it comes to guacamole it takes all my willpower to just say "no"!




Enter the broccoli plant.  Yes, broccoli contains FODMAPs, of course, but most people can tolerate more broccoli than avocado (1/8th of an avocado is about all you should eat if you are on a low FODMAPs diet, and for broccoli it's 1/2 cup.....do the math).  In addition to the fact that broccoli can be eaten in larger amounts, you can also reduce the FODMAPs with a Beano supplement (or other alternative alpha-galactosidase supplement, such as an "off brand"). There is no such enzyme for the polyols in avocado (and polyols, which are the "P" in FODMAPs, tend to be one of my worst enemies).  Ugh.  So sure, I can handle a little guacamole, as in 1-2 bites, but when I'm eating guacamole it's so hard to stop at that.  Come on.  But with broccomole, well, I didn't stop.  I kept eating, and no pain!



Broccomole
Serves: ~8 
Modified slightly from this source

Ingredients
3 cups chopped broccoli (fresh or frozen) **
1 jalapeno
2 Tbsp. Green onions, green parts only
2 ounces fat free cream cheese or Greek yogurt
1 Tbsp. cilantro, plus 2 Tbsp for garnish
1 tsp. tuscan or garlic-infused olive oil
1 tsp. lime juice
1/2 tsp. salt
1/4 tsp. chili powder
1/4 tsp. ground black pepper


Directions
1.  Steam your broccoli until it is extra soft and basically overcooked.  Drain broccoli well.

2.  Add broccoli to a food processor, and combine with the rest of the ingredients (minus the extra cilantro for garnish).  Blend until smooth.  Add extra olive oil as desired, to get to a consistency you like.

3.  Serve hot, topped with extra cilantro (or serve cold, either way was tasty!)

**NOTE:  If you are following a low FODMAPs diet just be aware that any more than ~1/2 cup cooked broccoli might cause symptoms.  If you stick to one serving of this broccomole you should be fine.  If you take a Beano enzyme tablet you may even be able to handle more.


Estimated Nutrition Facts for 1/6th of recipe
Source: CalorieCount.com

Nutrition Highlights:  Under 50 calories per serving, excellent source of vitamin C


And just a warning, if you plan on sharing this with friends, start out by not telling them it's broccoli.  Seriously, I didn't tell my dad or brother it was broccoli, and they loved it.  You see, they believed it was avocado because I told them it was, therefore they thought they were eating avocado-guacamole and therefore they loved it.  It's all about perception.  If they knew it was broccoli they would have automatically hated it, even before trying it.  The texture of this broccomole was so similar to guacamole, they were fooled!



Quite honestly this dip was delicious cold or hot (although I personally preferred it hot, but if you want to fool someone, serve it cold...who eats hot guacamole?!).  With the low calorie content of this dip, you could eat the whole thing and barely put a dent in your calorie budget!  Of course....you may want to watch your chip intake, just sayin'.



I wish I could say this broccomole was homegrown, but as you see, our broccoli has grown flowers.  I'm not sure it's edible anymore.




QUESTION:  Have you ever used something other than the rich and creamy avocado to make "guacamole"?  I used asparagus once (not low FODMAPs, but low calorie!).  Broccoli is much better.


Enjoy your weekend everyone, and thanks for reading!

The Candid Rd

10 comments :

  1. I'm not a huge fan of plain ol' avocado, but I do love guac. I also love those TJs chips!

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  2. I'm so glad you found an alternative to avocado-based guac! I agree, it's hard to stop at one or two bites. I've not tried making non avocado guacamole - yet. I'm looking forward to fooling Peter ;)

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    1. muahaha, let me know what he (and you!) thinks!

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  3. I don't think I ever knew avocado was one of the foods to avoid on a low FODMAPS diet! I can imagine that being tough - it's become kind of my go-to secret ingredient in a lot of my dishes. But I do love the idea of using broccoli for a twist on guac - even without being on a low FODMAP diet I'd be interested in trying it!

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    1. OH yes, I would make and eat this even if I COULD eat avocado!! Enjoy!

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  4. This sounds great! I've never tried to make guacamole without avocados. Another recipe to pin and make after my trip... :)

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  5. What a great calorie and fat saver this recipe is. I have had guacamole made with some peas and that was also really good believe it or not.

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    1. I bet peas were a great substitute. PEas are so underrated. I love them!

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  6. This is super creative! Im going to have to give this a try. I agree: we should not let people know is broccoli until they taste it! Ha! I cant believe you cant have avocado. Is one of my absolute favorite things to eat and I ALWAYS have it in my house. Is a staple-- like milk! LOL. But, Is good to also understand your body and know what can trigger an upset stomach.

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  7. I have the same issue with eggs. While I wouldn't die if I ate them, for the most part it's not worth the trouble afterwards. Anyway, I love that this is broccoli. I can't wait to give this a try. I have a pile of broccoli in the frig and company coming today. I'll send the hubby off for cream cheese. Terrific recipe!

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