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White Bean Avocado Dip

Click the link below for step-by step  ( Thank you to Bruce Tretter): Guacamole with White Beans IBD-AID Step-By-Step Picture Book Recipe.pdf

Serves 4. 

Ingredients: 

• 2 ripe avocados, pitted and peeled 
• 1/2 cup drained, rinsed canned white beans 
• 2 cloves garlic, minced (optional) 
• 1/4 cup chopped fresh cilantro leaves 
• 2 teaspoons fresh lime juice 
• Salt and ground black pepper 

Directions :

    1. In a medium bowl, combine avocados, white beans and garlic and mash with a fork until chunky. 
    2. Fold in cilantro and lime juice. 
    3. Season, to taste, with salt and black pepper. 

Key Nutrition Facts:Do you have enough fiber in your diet? Fiber is also a great food source for beneficial bacteria that live in the gut (the “good guys”). In addition, dietary fiber can also help lower cholesterol levels and it can improve sugar control for people with diabetes. 

Note: Beans are better tolerated during the later phases of the IBD-AID diet. Increase your fiber slowly and increase water, as fiber can sometimes cause some uncomfortable bloating if added too quickly to your diet. 

Calories: 147 
Carbohydrates: 12g 
Total Fat: 11g 
Saturated Fat: 1.5g 
Monounsaturated Fat: 6.7g 
Polyunsaturated Fat: 1.3g 
Protein: 3.6g 
Total Fiber: 6.1g 
Soluble Fiber: 1.8g 
Insoluble: 4.3g 
Folate: 79 micrograms