Four Bloat Free Dips
If beans don't suit you then this is usually due to the inability to adequately break down the fibre they contain.
To aid this, here are my favourite bean free options that provide loads of flavour, plenty of protein & an abundance of nourishment too.
Key Facts
- Anti-bloating
- Easy on the gut
- High in protein
- Nutritionally dense
Ingredients
PROBIOTIC BEET & WALNUT DIP
- 250g beetroot, cooked
- 200g sauerkraut
- 100g walnuts
- 120g firm tofu or feta
- 1 tablespoon apple cider vinegar
- 2 tablespoons tahini
- 1 teaspoon ground cumin
- Black pepper to taste
HERBED TOFU DIP
- 300g silken tofu
- 2 bunches fresh coriander or parsley (or mix)
- 2 small garlic cloves, crushed
- ½ cup nutritional yeast
- Pinch of salt
- 2 tablespoons lime juice or apple cider vinegar
- 1-2 tablespoons brined jalapeños (optional)
YOGHURT FETA DIP
- 150g super thick yoghurt
- 100g feta
- juice of a lemon
- 1 tablespoon dried mint
- Pinch of salt
BABA GHANOUSH
- 2 medium well charred aubergines
- ¼ cup cottage cheese
- ¼ cup tahini
- juice of a lemon
- 1 garlic clove, crushed
- 1 teaspoon sumac (optional)
- Salt & pepper to taste
Preparation
01
PROBIOTIC BEET & WALNUT DIP - Blitz beetroot with walnuts & tofu if using until you have a rough paste. Add sauerkraut, pulse, then incorporate the other ingredients including feta if that’s what you’re using.⠀
02
HERBED TOFU DIP - Place all the ingredients in a blender & blitz until smooth. Will last 4-5 days.
03
YOGHURT FETA DIP - Place all the ingredients in a blender & blitz until smooth. Will last 4-5 days.
04
BABA GHANOUSH - Remove skin of aubergines, blend with the rest of the ingredients, taste & season to your preference. Will last 4 days.
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About me
Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.
