Low FODMAP Fun with Beets
Yotam Ottolenghi always inspires me. He is based in the UK – if you are lucky enough to be near one of his restaurants, by all means check them out. If you are not familiar with this work, I encourage you to peruse online or check out his cookbooks, of which there are several. This Beet Yogurt Dip with Walnuts is a low FODMAP riff on a recipe of his from his book Jerusalem that first attracted me by its visuals. Just look at the color! I wanted to dive in right away and knew I had to create a FODMAP IT!™ version.
Are Beets Low FODMAP?
Beets are one of those vegetables on the Monash University smartphone app that have a scary Red Light next to them. But if you click through, you will see that you can indeed eat a 3/4 ounce (20 g) serving of beets, as that is the amount Monash has designated as low FODMAP. That might not sound like a lot, but just take a look below.
The image above shows you what 3/4 ounce (20 g) of beets looks like. This can go a long way in a recipe, depending on how you use them, such as in this recipe. In greater portions, beetroots are high in Oligos (fructans and GOS). If you already know that you can eat more of these FODMAPs, then you can have a more generous portion.
Recipe Sponsored By Fody Foods
FODMAP IT!™ Beet Yogurt Dip with Walnuts
This FODMAP IT!™ Beet Yogurt Dip with Walnuts was inspired by a Yotam Ottolenghi recipe. You can eat beets in small portions (3/4 ounce; 20 g) on the low FODMAP diet. This recipe puts the small amount to great use.
- 4 ounces (115 g) fresh red beetroot (about one large)
- 1 1/3 cup (327 g) lactose-free yogurt, divided
- 1 tablespoon Garlic-Infused Oil made with olive oil, or FODY Garlic-Infused Olive Oil plus extra
- 1/2 teaspoon lemon juice
- Kosher salt
- 1/2 cup (50 g) toasted walnut halves, chopped
- Fresh flat leaf parsley
- Flaky salt
- Jalapeno slices, optional
Position rack in upper third of oven. Preheat oven to 375°F/190°C.
Trim beetroot and stems away and discard. Scrub beetroot well and dry thoroughly. Wrap the beet in aluminum foil and bake for about 45 to 50 minutes or until tender when pierced with a knife. Unwrap and cool. Beet may be roasted a day ahead and refrigerated.
While beet is roasting and cooling, line a wire-meshed strainer with cheesecloth and set over a bowl. Scrape yogurt into strainer and allow to drain while you are roasting the beet. Discard any liquid that has accumulated in bowl.
Cut cooled beet into chunks and place in food processor fitted with metal blade. Pulse on and off then process until finely chopped. Add 1/3 cup (82 g) yogurt and pulse on and off, then process until smooth. Pulse in 1 tablespoon of Garlic-Infused Oil and lemon juice. Taste and season with kosher salt as desired.
Schmear the 1 cup (245 g) of yogurt on a platter. Top with beet mixture, using image as a guide. Drizzle with some reserved Garlic-Infused Oil. Scatter walnuts on top, some parsley and some flaky salt. If you like it hot, add a few slices of jalapeno. I opted not to for the image. The original recipe did include chile peppers. Serve immediately with low FODMAP vegetables or thin slices of low FODMAP baguette.