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Creamy Avocado Lime Dressing (Low FODMAP, Dairy-Free)

August 17, 2019 By Riley Leave a Comment

Dish filled with avocado, lime, cilantro, salt, and maple syrup for making a simple low FODMAP salad dressing recipe

While visiting family in Portland this summer, I was assigned (last minute) to bring a yummy salad.

I looked in my dad’s fridge to see what he had available. I can’t usually count on him having much more than some bell peppers, pizza dough, pesto, and Parmesan cheese.

But I lucked out this time!

I ended up making a creamy avocado lime dressing. It was SIMPLE, FLAVORFUL & AMAZING.

It just so happened to be low FODMAP (at the recommended 2 tablespoon serving size). And even non-FODMAPers loved it. That’s when I knew I had to share it with all of you!

Small blender filled with avocado, cilantro and other ingredients for making an easy dairy-free avocado dressing

Avocado and the Low FODMAP Diet

If you’ve ever seen a list of high FODMAP vegetables and seen avocado indicated as “no”, “bad”, or a “high FODMAP” food, then you’ve been misled!

According to Monash University, 30 grams of avocado (~1/8 whole avocado) is low FODMAP, while larger servings are moderate or high in FODMAPs (depending on the serving size) [1].

Back in my low FODMAP days, I found it difficult to justify buying an avocado. Avocados brown so quickly and I could only eat an eighth of it without symptoms. One trick I found helpful was freezing avocado slices for making super creamy smoothies.

But this recipe makes low FODMAP avocado eating even more realistic! The lime juice in this dressing helps prevent browning and preserves the color and freshness of the sauce for up to a few days.

Small blender filled with my avocado lime low FODMAP salad dressing

Health Benefits of Avocado

People are crazy about avocados these days. And while I wouldn’t recommend four slices of avocado toast daily for stellar health (dietary diversity is key, friends!), avocados are certainly a worthwhile component of a healthy diet!

Avocados are rich in vitamin B5, fiber, vitamin K, copper, folate, vitamin B6, vitamin E, and vitamin C.

Research indicates that avocado consumption may help increase satiety, improve blood sugar response after meals, lower triglyceride and total cholesterol levels, and protect against metabolic syndrome [2].

Bring on the avocado!

Plate of salad topped with my Creamy Avocado Lime dressing recipe

If you try this recipe, I would love to hear what you think! Leave a comment below 🙂

Creamy Avocado Lime Dressing (Low FODMAP, Dairy-Free)
 
Print
Prep time
5 mins
Total time
5 mins
 
A creamy, zingy, versatile sauce or salad dressing made from 6 simple ingredients. Flavorful, healthy, and ready in just 5 minutes!
Author: Riley Wimminger
Recipe type: Salad Dressing
Cuisine: Low FODMAP, Gluten-Free, Dairy-Free, Paleo, Vegan, Low Sugar
Serves: ~1 cup
Ingredients
  • 1 medium avocado*, pitted
  • 3 Tablespoons lime juice (~1 medium lime / or use less if you aren't into zing)
  • 1 tsp pure maple syrup (more or less to taste)
  • ½ cup loosely packed fresh cilantro
  • 1 dash sea salt (plus more to taste)
  • ⅓-1/2 cup water (plus more as needed to thin)
Instructions
  1. Add all ingredients to a small blender** (such as a magic bullet), starting with just ⅓ cup water. Blend until creamy, adding more water (as needed) to thin to desired consistency (I used an additional ~3 Tablespoons).
  2. Serve over a salad, bowl, or your favorite creation! For a low FODMAP serving idea, try lettuce, sliced red bell pepper, diced cherry tomatoes, and corn cut off the cob (if tolerated / microwave corn on the cob for ~2-3 minutes, flipping half way through, then remove husk and cut from cob). For those who want to try high FODMAP additions, finely diced red onion and black beans are delicious!
Notes
*According to Monash University, avocado is low FODMAP at a serving size of 30 grams or ~1/8 whole avocado. This recipe makes ~1 cup dressing. Therefore, a 2 Tablespoon serving size of this dressing is low FODMAP.
**A small blender works best in this recipe, but a food processor might work. If you only have a larger blender such as a Vitamix, I would recommend doubling the recipe so that the dressing rests comfortably over the blades and blends fully.
Nutrition Information
Serving size: 2 Tablespoons Calories: 32 kCal Fat: 2.6 g Saturated fat: 0.4 g Unsaturated fat: 2.2 g Trans fat: 0 g Carbohydrates: 2.5 g Sugar: 0.6 g Sodium: 20 mg Fiber: 1.2 g Protein: 0.4 g Cholesterol: 0
3.5.3251

References

[1] Monash University Low FODMAP App. Accessed 8-16-2019.

[2] Dreher ML. Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients. 2018;10(12)

 

Filed Under: Sauces, SIBO Recipes, Side Dishes

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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