• Stacey @RealWorldAIP

AIP Frugal Faux-ca-mole

Updated: Aug 29, 2019

This versatile, tasty dip is made using the leftover veggie scraps after making vegetable stock or broth.

It's a super resourceful and economical way to add fiber to your diet- and it's yummy!!

In the video below I show you how I make vegetable broth using whatever random end pieces, peelings and odd bits of veggies I have around. It's flexible and makes a great soup base!

After the broth (from ANY vegetable stock recipe) is strained you are left with bland, tasteless veggie MUSH.

This is traditionally thrown in the trash or compost heap because, well, it is tasteless bland mush😅.


But after I made my broth all I could think is "What a waste of microbiome food! So much fiber here, how can this be turned into something edible?!"


So I set out to make something like a spinach and artichoke dip out of it...


I thought my end result was tasty so I proudly brought a sample to my boyfriend and asked him to try it.


"What is it?" he asked...


"I can't tell you" I said. "Just try it..."


So he did, and he said it tasted like guacamole.


Me: LOL "Guacamole?!!😂"


"Yes", he verified...a "guacamole-tasting dip" that he would "dip chips in all day."


So much for spinach and artichoke dip- but I'll take it!!😁


Here is the recipe I gave to my taste-tester:


  • 4 cups leftover veggie mush after straining vegetables from homemade broth. Mine consisted of carrots, celery, onion, leeks, mushrooms and lots of odds and ends. (It truly doesn't matter what veggies you use to make your stock, because the mush you are left with is always the same- a bland, tasteless fiber-rich base!) NOTE: Remove and discard any bay leaves and thyme stems from this mix.

  • 2 T Extra Virgin Olive Oil (A nice spicy polyphenol-rich olive oil like this one or California Olive Ranch "Rich and Robust".)

  • 2 tsp Salt

  • 2-3 large cloves garlic

  • 2 T Balsamic vinegar


Now blend, blend, blend and then blend some more in a high speed blender.


Blend until you think it's a ridiculous waste of time to keep blending and then blend for another 30 seconds.


This part is important. You want it ultra smooth and creamy!!!


This is what my tester said tasted like guacamole. So I'm thinking let's go all the way with this!!!


Blend in....

an additional 2 T Olive oil

2 T lime juice


Then stir in:

1/4 c minced raw red onion (or omit if you like a smoother dip)

1 bunch fresh chopped cilantro

Now you REALLY have some "Authentic" Faux-ca-mole!!


(NOTE!!: You can also turn this into a delicious versatile sauce by thinning it out with coconut milk!!)


(If you are on a low-FODMAP diet this is a great substitute for avocado-based guacamole! You would just want to make your vegetable broth from low-FODMAP foods like carrots, the green part of green onions, chives, bay leaves, fresh herbs, small amounts of celeriac and/or celery leaves, oyster mushrooms, kohlrabi, rutabaga, parsnip, chard and/or spinach. Omit the garlic and red onion in the recipe and add extra fresh chives or green onion tops instead.)


I hope you enjoy your economical & fiber-ific Faux-ca-mole/Mock-a-mole/Mean Green sauce!!!💕😎

As seen on Phoenix Helix's Recipe Roundtable #280


(Links in this post may be affiliate links. That means if you purchase through the link it helps to support the blog without any cost to you🙂)

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