Eating for IBS Recipe Classic
Enjoy this week's classic IBS recipe!
Bruschetta with White Bean and Almond Dip
This is a creamy, rich, and well-seasoned dip. Pureed white beans form a silky base that you'd swear is high in fat or dairy, but of course it isn't. It is, however, full of flavor and soluble fiber. Blending the beans breaks down their insoluble fiber, making them more tolerable. If you're not used to eating beans or lentils, start with small quantities so your gut adapts to raffinose, the bean sugar. Paprika is good in this recipe but smoked paprika is wonderful, so if you have that, use it!
Makes 1 1/2 cups, about 6 servings
1/3 cup almonds
15-16 oz. can white beans (or 1 1/2 cups homemade beans), rinsed and drained
2 teaspoons Tummy Fiber Acacia
2 teaspoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/4 cup plain soy, rice, almond milk
2 tablespoons dried parsley
1/4 teaspoon paprika or smoked paprika
1 very small garlic clove, mashed to a paste with 1/4 teaspoon salt
Six large slices of horizontally sliced baguettes or rustic Italian bread, toasted
In a large ungreased frying pan (NOT non-stick) toast the almonds over medium high heat until lightly golden, shaking pan frequently. Cool. Add nuts and remaining ingredients to a food processor or blender and puree until smooth. Serve dip with toast slices.
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