Your Guide to Making the Ultimate Low FODMAP Entertaining Board

Posted on September 18, 2020

As we enter the warmer months in the southern hemisphere, we’re slowly entering entertaining season! Whether you’re hosting a small get together or having the entire family around, entertaining boards are a delicious, aesthetic way to feed a number of mouths at once.

Here at FODMAP Friendly, we are keen proponents of focussing on the variety of the low FODMAP diet within the temporary restriction. This entertaining board demonstrates that you can eat a range of creative sweet and savoury snacks on the low FODMAP diet. If you’re the host of a social event or have the opportunity to bring a plate, this entertaining board could become your go to!

On typical entertaining boards, you’ll often find high FODMAP ingredients such as lactose containing cheese, high fructan crackers and dips with garlic and onion at the top of the ingredients list. On the other hand, we’ve used a range of certified FODMAP Friendly products and naturally low FODMAP foods to compose our delicious board so you can snack with confidence!

It is important to note that it can be difficult to judge ‘serve sizes’ when it comes to entertaining boards. Just ensure when you’re eating that you stick to the serve size listed on the product/mini recipe so that you don’t unintentionally ‘FODMAP stack’ when it comes to snacking on your delicious board.

Component 1: Chopped Lewis & Son natural sausage with low FODMAP tomato sauce

A savoury meat component is a great addition to any entertaining board. For this part of the board, our recommended product is chopped Lewis & Son natural sausage. Available from independent Australian stockists, these sausages are made from premium grass feed quality beef and are gluten free with no added preservatives, phosphates or fillers. You can pair the sausages with a low FODMAP tomato sauce:

Ingredients:

1 cup of tomato passata |
½ cup white wine vinegar
2 tablespoons sugar (add more to taste)
Pinch of salt and pepper
¼ teaspoon cumin, paprika, all spice

Method:
1. Add all ingredients to a saucepan and bring to a simmer.
2. Allow the sauce to simmer for at least 20 minutes.
3. When it’s done, allow the sauce to cool completely before transferring to a container and storing in the fridge.

FODMAP Friendly serve size: 1 sausage, 1 tablespoon of tomato sauce

Component 2: Ella’s Wisdom cookies and assorted nuts

We love a bit of sweet to complement the savoury! Ella’s Wisdom cookies are free from the nine most common allergens, are vegan and FODMAP friendly, low in energy and sugar. Available online, a FODMAP Friendly serve of one cookie would pair well with a range of assorted low FODMAP nuts.

These include:
– Peanuts (32)
– Macadamia nuts (max 20 per serve)
– Walnuts (max ¼ cup)
– Almonds (max 10)

 

Component 3: A low FODMAP take on cheese and crackers with Liddells & Simply Wize

Cheese and crackers can still feature on a low FODMAP diet thanks to Liddells lactose free cheese and Simply Wize cheese deli wafers. Simply cube your cheese and serve with delicious, low FODMAP almond crispbreads.
The serve size for Liddell’s cheese is 25g and Simply Wize wafers 10g.

Component 4: Chopped FODBOD protein bars & low FODMAP fruit

Chewy, flavourful FODBOD protein bars are a wonderful addition to any entertaining board. Perhaps the easiest component of the entire board, simply chop up your choice of FODBOD protein bars and serve with your favourite low FODMAP fruits. A few FODMAP Friendly favourites are raspberries, one firm chopped banana and grapes. Bear in mind that one FODBOD bar is one serve.

Component 5: Genius gluten free pitta breads with carrot & capsicum dip

Available at Coles & independent grocers, Genius pitta breads are light, soft and perfectly pocketable. Quick, convenient and delicately crisp when toasted, they pair wonderfully with our carrot & capsicum dip recipe:

Ingredients:

500g carrots, peeled and chopped
200g red capsicum, chopped
1.5 tablespoons of garlic infused olive oil
¼ teaspoon each of paprika and cumin

Method:

1. Cook the carrot and capsicum in a large saucepan of salted boiling water for 30 minutes or until tender. Drain water.
2. Place the carrot, capsicum, oil, paprika and cumin in the bowl of a food processor, and process until smooth.
3. Taste and season with a sprinkle of salt and pepper

Serve size: 1 pita with 1-2 tablespoons of dip

Enjoy this delicious entertaining board! We hope these five components serve as a source of inspiration for you.

 

Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Sotiria Karatsas and Kiarra Martindale (Accredited Practising Dietitians)

 

 

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