AVOCADO CREMA... Gluten Free + Low FODMAP
Whether you call this Avocado Crema, Avocado Creme, Avocado, Cream, or Creamed Avocado, this tangy condiment is a luscious way to make even more out of one of the tastiest fruits on earth. Avocado is one of those ingredients that many people find difficult to cut down on when starting the elimination portion of the FODMAP diet. This recipe extends the avocado flavor allowing for more volume with each meal. It can be extended even further by adding some sour cream, greek yogurt, or crème fraîche to the mixture if any of those fit your tolerances. Fresh herbs like green onions or cilantro and spices like paprika can be added to the mixture or used on top as garnish. I personally do not feel that this needs any garlic or onions flavor added but you can easily do so by using some infused oil to keep it FODMAP friendly. I had originally made this recipe to garnish some vegetarian Pumpkin Tofu Tacos but I have been using it as a condiment on everything that I can think of lately. This Salmon Potato Bites recipe is one example.
1 medium/large avocado
1 lime, juiced (approx 2 tablespoons)
1/4 cup avocado oil or extra virgin olive oil
1/8 teaspoon ground cumin
1/8 teaspoon ground coriander
Salt and fresh ground pepper to taste
Green onion tops or chives
Sour cream, greek yoghurt, or crème fraîche
Garlic infused oil
Misc. measuring cups and spoons
Immersion blender, food processor, or blender
Add avocado, lime juice, oil, spices, and any optional ingredients that you choose to add into the immersion blender cup or the bowl of the food processor or blender. Blend until smooth.
TIPS FOR THE POSH BELLY
GLUTEN: Fresh produce is naturally gluten free. Be sure that any spices used are gluten free.
FODMAPs | FRUCTOSE MALABSORPTION: According to Monash, 1/8 of one standard avocado is FODMAP friendly with 1/4 being moderate for sorbitol. The FODMAP Friendly app lists 1/2 of an avocado as safe. If adding a dairy option to this recipe, select lactose free sour cream or true greek yoghurt.
SIBO | CEDARS-SINAI LOW FERMENTATION DIET: This recipe is SIBO safe in moderation without adding optional dairy or using lactose free sour cream.