Walnuts, cumin, roasted red peppers, garlic-infused olive oil and lemon juice give this savory dip a taste and texture that’s similar to hummus. Walnuts often have an astringent taste because of the tannins in the skins, but soaking them overnight leaches it away. The soaked nuts are sweeter and blend easily into a delicious dip that rivals any made with legumes. While it tastes great the first day, the flavor improves overnight.
For those of you with fructose malabsorption, the newly revised serving size of nuts is 2 tablespoons (30 ml or 14 grams), according to researchers at Monash University. So limit yourself to about 2 1/2 to 3 tablespoons (37.5 to 45 ml) of this dip. It’s rich enough that you’ll feel satisfied, especially when paired with lots of crisp veggies. Suggested dippers are cucumbers, bell peppers, celery and snow peas or mangetout (skip if you’re intolerant to polyols). Red grapes also pair well, for an amazing sweet and savory combination. Like most things in life, moderation is the key to successfully living with fructose malabsorption. You can vary your diet as long as you watch out for the total amount of problematic sugars eaten in a day and don’t go over the amount tolerated by your body. The easiest way to do this is to stay within suggested serving sizes.
Walnut and Red Pepper Dip
Makes about 2 1/2 cups (600 ml), adapted from “Everyday Paleo”
2 cups (185 grams) raw walnuts, soaked in water overnight and drained
1 teaspoon (5 ml) ground cumin
1 /2 teaspoon (2.5 ml) salt
1 jar (12 ounces or 336 grams) roasted red peppers
1/4 cup garlic infused olive oil (or sauté oil with 6 garlic cloves and discard garlic)
2 tablespoons (30 ml) chopped parsley
1 to 2 tablespoons (15 to 30 ml) lemon juice, to taste
Kosher salt to taste
Use a food processor to grind the walnuts, cumin and salt. Add the red peppers, garlic-infused olive oil, parsley and 1 tablespoon of the lemon juice. Blend until smooth, about the consistency of hummus. Season to taste with salt and more lemon juice if desired. Serve with raw vegetables and fruit. Will keep in the fridge for 4 to 5 days.