5 Simple Ways to Add More Veggies to Your Day
January 26, 2021Low-FODMAP Homemade Chicken Broth
February 9, 2021
Serving | Cook Time | Calories |
|---|
12 | 1 hour 10 mins | 223 |
Low-FODMAP Spinach & Artichoke Dip
Ingredients
- 2 red peppers, roasted and chopped
- 14 oz can of canned artichoke heart, chopped
- 4 slices of bacon, chopped into small pieces
- 1 tbsp garlic oil
- 1/3 cup chopped green onion (dark green parts only)
- 2 cups chopped fresh spinach
- 1 cup of lactose-free sour cream
- 3 tbsp gluten-free flour
- ½ cup mayonnaise
- ¾ cup asiago cheese
- ½ cup chopped feta
- Juice of 1 lemon
- Zest of 1 lemon
- Pepper to taste
Directions
- 1. Start by preheating your oven to 450 F degrees and line a cookie sheet with tin foil.
- 2. Wash, de-seed, and cut the red peppers into quarters and lay flesh side down on the lined cookie sheet.
- 3. Bake the red pepper in the oven at 450 F degrees for 20 mins and then remove from the oven and let cool while you prep the other ingredients.
- 4. Next, pour the artichoke hearts into a sieve and rinse. Then press down with a few layers of paper towel to remove any excess liquid.
- 5. When all the liquid is removed, transfer the artichoke hearts to a cutting board and chop as finely as you are able, and set them aside.
- 6. Now, preheat the oven to 350 F degrees and spray a small cast-iron skillet or baking dish with cooking spray or grease with some butter and set aside.
- 7. Set a medium pan on the stove and warm up at low to medium heat. When hot, add the bacon and cook until brown & crispy.
- 8. Remove the bacon from the pan and place onto a paper towel and pat dry. Remove the excess fat in the pan to a separate container so it can cool and be discarded later. You can also wipe down the bacon pan with a paper towel to get rid of any excess fat that may still be leftover.
- 9. Using the same pan add about 1 tbsp of garlic oil and heat up to medium heat.
- 10. Add the chopped green onions and cook for about 5 mins, or when they start to become translucent and fragrant.
- 11. Add the 2 cups of chopped spinach to the pan and cook until the spinach is wilted and then remove from the heat.
- 12. In a large mixing bowl add the lactose-free sour cream and gluten-free flour and mix well.
- 13. Next add in the mayonnaise, chopped artichoke hearts, chopped red peppers (chop them up after they have cooled down), chopped bacon, lemon juice, lemon zest, and the spinach and green onion mixture. Stir to combine.
- 14. Lastly, add in your chopped feta, ½ cup of the shredded asiago cheese, and black pepper to taste and stir to combine.
- 15. Transfer the mixture to your greased small cast-iron skillet or baking dish and top with the last ¼ cup of asiago cheese.
- 16. Bake, uncovered, for 30 mins or until heated throughout and lightly browned on top.
- 17. Now it is ready to serve with some gluten-free pita or some corn tortilla chips. Enjoy!
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of
FODMAP stacking. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.
