Better Than Bitchin’ Sauce | FODMAP Friendly, Gluten, Dairy, Nut and Soy Free

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better than bitchin' sauce

Hanging out on the west coast is a total delight for my tastebuds. Uber-conscious of food allergies, healthy ingredients, and dairy and grain substitutions, California and Oregon are filled with markets where you can find delicious food and beverage items you have never crossed paths with before. One such item I met in Bend, OR, that I really loved, was Bitchin’ Sauce®.

Problem I had with Bitchin’ Sauce® was this; being FODMAP intolerant I couldn’t eat much of it as it had “spices” listed on the ingredient label — which typically include garlic and onion. I emailed the company to inquire about the spices but never received a response. Understandable, of course, as we live in the era of recipe copycatting — which is sort of, exactly, what I just did here:)

I substituted sunflower seeds for the almonds because I didn’t like the runny and inconsistent texture, replaced the liquid aminos with a combo of coconut aminos and fish sauce to make it soy free, and used asafoetida* for the garlic and onions. (If you don’t have a FODMAP intolerance, feel free to use onion and garlic powder, to taste, as a substitution.) The sunflower seeds make this a rich, creamy spread, which is quite different in texture than Bitchin’ Sauce®, and I feel, a definite improvement.

Better Than Bitchin’ Sauce is fantastic with crackers, chips, vegetables, as a spread on a wrap or sandwich, or simply thin it out a bit and make a salad dressing. It will last in your fridge for well over a week and is full of healthy fats and omegas.

Better Than Bitchin’ Sauce | FODMAP Friendly, Gluten, Dairy, Nut and Soy Free

  • Prep Time5 min
  • Cook Time10 min
  • Total Time15 min
  • Yield2 cups

Ingredients

  • 3/4 cup filtered water
  • 1 cup raw sunflower seeds - soaked for at least 2 hours in warm filtered water, strained and rinsed
  • 1/4 cup expeller-pressed avocado oil
  • 1/4 cup + 1 Tbsp fresh lemon juice (about 1 large organic lemon)
  • 1/4 cup nutritional yeast flakes*
  • 1 teaspoon mushroom powder* (optional)
  • 1 tablespoon coconut aminos
  • 1 tablespoon fish sauce (or - use 1 tbsp liquid aminos in place of coconut aminos and fish sauce)*
  • ¼ teaspoon gluten free aesofotida (or - use 1/4 tsp onion powder and 1/4 tsp garlic powder)*

Method

Preparing the spices

1

Place the ingredients in order they are listed into a high speed blender

2

Press the Batter setting to blend. If you don’t have a batter setting simply pulse several times until everything is blended well.

3

Blend on highest speed for another 30 seconds until mixture is creamy and smooth. 

4

Chill for at least 2 hours to blend flavors 

Substitutions: 

  • Braggs Liquid Aminos for the fish sauce and coconut aminos and use only 1 tablespoon. This will no longer be soy free.
  • 1/4 teaspoon each onion and garlic powders for the asafoetida. This will no longer be FODMAP free.

*Asafoetida is derived from a species of giant fennel and has a unique/pungent smell; unpleasantly strong while raw but in cooking it mellows out and produces a flavor similar to onion and garlic. A perfect substitute if you have a FODMAP intolerance. Asafoetida can be made with wheat so make sure you find one that is gluten free such as this brand.

*Nutritional Flakes are a popular food product often used in vegan cooking gets its name from the protein, vitamins, minerals and antioxidants it contains. Studies have shown it has a wide range of potential health benefits, ranging from lowering cholesterol to protecting the body from free radical damage. This yeast is grown specifically to be used as a food product. The yeast cells are killed during manufacturing and not alive in the final product. It is used in cooking and has a cheesy, nutty or savory flavor.

*Mushroom Powder is know for its powerful antioxidants and immune boosting effects. Potent anti-inflammatory adaptogens deliver huge health enhancing properties; brain boosting function, improved gut health, support of adrenal & nervous systems along with being a rich source of vitamins & minerals. Adds a deep flavor in cooking and can be found in single serving packets at most natural food stores.

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Hello Friend!

I’m Lorri — The Nomadic Health Coach! I’m an Institute for Integrative Nutrition Health Coach, foodie, writer, and widow of a three-time cancer hero. I learned how to Live Well during my 10+ years as a caregiver to my late husband Klink, and want to share healthy living advice, tips and tricks so you can live a more sustainable and happy life.
Lorri Weisen

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