I love broccoli. It is highly nutritious, packed with vitamin C, vitamin A, calcium and boasts an impressive array or anti cancer and anti viral properties. Broccoli however does not reciprocate my love. In large quantities it leaves me in digestive discomfort and emotional turmoil. As FODMAPS culprits go, its well up there.
However, those beautiful people at Monash University responsible for developing the low FODMAP diet have tested the FODMAP content of this nourishing vegetable for us and deemed it to be low in small portions. Hooray! Half a cup is suggested a safe limit for someone with FODMAP intolerance but you may want to add this into your diet in smaller portions if you have a super sensitive tum.
Armed with this knowledge there was no way I was going to carry on depriving myself of all the benefits that come from this lovely little vegetable. Better still I was going to get creative with it and a few more nourishing ingredients. Et voila, my minted broccoli and courgette dip was born. This is perfect served hot as a side dish, served cool as a dip for raw veggies, or even as a coating for some oven baked chicken.
2 cups of broccoli (dividing the dip into 4 once cooked will give you a low FODMAP portion)
2 medium courgettes thinly sliced into discs.
Two fistfuls of fresh mint leaves. Mint has great digestive supporting qualities, relieves muscle pains and alleviates allergy symptoms.
The juice of one whole lemon. Packed with vitamin C, magnesium, potassium, folate and vitamin B6.
2 tablespoons of coconut oil (see below link for my favourite coconut oil)
2 tablespoons of garlic oil
a good pinch of sea salt or pink Himalayan salt
Food processor/hand held blender
Baking dish or four ramekins
Heat your oven to 200 degrees or 180 for fan assisted.
In a small saucepan, boil your broccoli pieces until just cooked. You want it Al dente and not too soft. Once this is cooked transfer to your food processor or blender, leaving half a cup of water in the saucepan. To the blender add the coconut oil, mint leaves, garlic oil, lemon juice and salt.
Add your sliced courgette to the hot water in the saucepan and cook on low/medium for about five minutes until it begins to soften. Again you do not want to overcook this.
Once cooked, transfer your courgettes to the blender along with a tablespoon of the water from the pan. Pulse for about 40 seconds to 1 minute. You want the mixture to be well combined and thick with a bit of texture still. You do not want to over blend the mixture so it becomes runny. Taste the mixture and add more salt, lemon of garlic oil to taste.
Once your mixture is at a thick and almost smooth consistency, pour into a baking dish or separate into four individual ramekins. This way you are ensuring you have a low FODMAP portion. Bake at the top of the oven for 15 minutes until bubbling and starting to turn golden on top.
This blog tells an ongoing story about me and my journey back to health and happiness. A boho soul always looking for my next European adventure. I am a Coeliac, Yogi, paleo advocate, dreamer, Bon jovi connoisseur, sun worshipper, snuggly jumper wearer and wife to my lovely Paulie.