Probiotics Guacamole or Bean Dip

 

When it comes to appetizers many people believe that dips must be junk food, nutritionally speaking. However, dips like guacamole, bean dips, and cultured dairy-based dips, like ranch, contribute satiating fats, important vitamins, and delicious flavor.

To boost these dips even more you can add probiotics to them. The double punch of healthy fats and beneficial bacteria will make dip the nutritional focal point of your snack or meal.

How to Add Probiotics to Your Dip

Almost all dips have an acidic component to them. This might come in the form of lime juice in a guacamole, lemon juice in a white bean dip, or the naturally occurring lactic acid in cultured dairy products.

If you’d like to instantly add probiotics to your dip you can use whey from cultured dairy products as your acidic component. Whey contains vitamins, minerals, and probiotics. It isn’t quite as tangy as vinegar or citrus juices so you may want to use a bit more and always add to taste.

You can further increase the probiotic count by allowing your dip to sit at room temperature for 8 to 12 hours, depending on the temperature of your kitchen, to allow the whey to culture the naturally occurring sugars in your dip.

This is especially helpful in a bean dip as beans contain a complicated and hard-to-break-down sugar called oligosaccharide. These sugars are what can often cause digestive discomfort and distress after eating beans. The fermentation action provided by the whey can minimize the sometimes embarrassing after-effects of eating bean dips.

Obviously, cultured dairy-based recipes already contain whey and probiotics. You could also replace a bit of the acidic component with whey for an extra dose of probiotics.

Guacamole

Ingredients

  • 2 large Hass avocados, pitted and mashed
  • 2 to 3 tablespoons of whey, or to taste
  • 2 large garlic cloves, minced
  • Sea salt to taste


Instructions

Combine all ingredients in a small bowl and cover with a lid. Eat straight away or allow to culture for 8 to 12 hours. The surface of the guacamole will oxidize and produce a brown color on the surface. This is still perfectly edible and can be eaten as is, stirred in, or scraped off.


Hummus or Bean Dip

Ingredients

  • 3 cups of your favorite hummus or bean dip recipe
  • 1/4 cup whey


Instructions

Mix up your favorite hummus or bean dip recipe and either replace half of the lemon juice with whey or add whey to the existing recipe. Allow to culture at room temperature for 12 hours to 3 days, depending on temperature. Taste every 24 hours and adjust fermentation time to your liking.

 

                                                
   
Probiotic Guacamole


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