Thursday, 3 August 2017

Carrot and Pepita Dip

By Trish Veitch (Research Chef)
This simple, delicious and healthy recipe is one the whole family will enjoy! It is versatile as it can be used as a dip with veggies or crackers or a spread on your favourite low FODMAP bread so it’s great for entertaining, snacks, breakfasts or lunch boxes (see tips below for some suggestions!

Ingredients:

(Make 14 x 3 tablespoons (45g) serves)
- 4 extra large carrots peeled cut into 1.5cm pieces (660g)
- Olive oil spray
- 2 tbs balsamic vinegar
- 1/2 cup (68g) feta cheese, crumbled
- 3 tsp curry powder (optional)
- 1/4 cup mix of garlic infused oil and plain olive oil (see tip below)
- 3/4 tsp salt
- 1 tsp ground, black pepper
- 1/2 cup (82g) pepitas (pumpkin seeds) or low FODMAP nuts (e.g. macadamia nuts)
- ~1/2 cup water (add to achieve a smooth paste) + more if required


Method:
  1. Top, tail and peel carrots and cut into 1.5cm pieces
  2. On a baking tray, spray carrots with olive oil, drizzle with balsamic vinegar and toss to ensure the pieces are evenly coated.
  3. Roast at 200oC for about 30 minutes or until the carrot is soft and caramelised.
  4. Roast the pepitas at 180oC for about 8 minutes (see tips below). When cooled blitz them in a food processor until they are a fine meal consistency.
  5. Place all remaining ingredients (except water) into the food processor and blitz until smooth while adding water gradually to achieve a firm and smooth paste. Note, the dip will thicken once it is made.
Tips:
- Sri Lankan roasted curry powder is delicious and not normally spicy. Always check the powder’s ingredients.
- Instead of carrot why not try Jap or Kent pumpkin. Jap pumpkin is also known as Kabocha.  Pumpkin is often called squash or winter squash in many countries.
- Pepitas can be roasted or toasted by 3 methods:
  1. Stirring constantly in a dry wok or frypan over a medium heat
  2. In a 180oC oven for about 10 minutes
  3. In a microwave on medium heat for about 3 minutes (this depends on your microwave). Remember to stir pepitas after about 1.5 minutes to ensure even cooking.
- Spice it up by adding some chilli, turmeric or cumin and coriander. You can also use these as a substitute for curry powder.
- Use garlic infused olive oil with care! Some brands are very strong on the garlic flavour and may overpower the taste. Also, watch the best-before date as oils can go rancid.
- Use apple cider vinegar instead of balsamic if you prefer.
- You can easily freeze this dip in either snap-lock bags or airtight containers.
- A small tub of dip is frozen it is great addition to a lunch box!


Serving suggestions include:
- Low FODMAP vegetable sticks such as cucumber, capsicum, carrot, jicama and radishes. - Use the Monash app for more vegetables to be used with this dip.
- Low FODMAP crackers such as plain rice.
- Spread on low FODMAP toast and sandwiches or even on crackers as a snack
- Pack little tubs for lunch boxes
- Sprinkle with dukkha (see our previous blog)


Nutrition Information/serve:

Energy
449kJ
Protein
3.2g
Fat
8.2g
- Saturated fat
1.9g
Carbohydrates
3.8g
- Sugar
3.6g
Fibre
3.1g
Sodium
202mg
FODMAPs
LOW

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