Low FODMAP Festive Season Snacks

Posted on December 25, 2020

Merry Christmas!

To celebrate the joys of Christmas and this Festive Season, here are some low FODMAP snack ideas. Great ideas for Christmas, Boxing Day, New Years Day, picnics! Why not celebrate with these great snack ideas more regularly with family and friends too? These ideas for you are all low FODMAP, festive and delicious.

Such a range of ideas – the Entertainment Platter, Hummus with Veg Sticks and Crackers, Quick Homemade Snack Recipes and Other low FODMAP Snacks too. All ideas are packed full of nutrients as well as flavour, plus they’re all relatively quick and easy to prepare. Right below, you will see a list of all FODMAP Friendly certified products to look out for.

Low FODMAP Festive Season Snacks

Entertainment Platter

The Entertainment Platter includes low FODMAP chopped sausage, tomato sauce, cookies, nuts, cheese and crackers, chopped protein bars, fruit, pitta bread with dip . . .
FODMAP Friendly serve sizes: 1 sausage and 1 tablespoon of tomato sauce; 25g Liddell’s cheese and 10g Simply Wize wafers; 1 cookie pairs well with low FODMAP nuts (10 almonds, 1/4 cup walnuts, 30 peanuts or 20 macadamia nuts); one FODBOD bar; 1 pita with 1-2 tablespoons of dip.

Ingredients:

Chopped Lewis & Son Natural Sausage
Ella’s Wisdom Cookies
Low FODMAP nuts (10 almonds or 1/4 cup walnuts or 30 peanuts or 20 macadamia nuts)
Low FODMAP fruit: raspberries, kiwi fruit, firm chopped banana, grapes
Liddells lactose free cheese
Simply Wize cheese deli wafers
ChoppedFODBOD Protein Bars
Genius Pitta Breads

Tomato sauce:
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

Carrot and capsicum dip:
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:

Low FODMAP tomato sauce:
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.

Carrot and capsicum dip:
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

Spread all the other items across a big beautiful chopping board and garnish for presentation.

Low FODMAP Hummus, Veg Sticks and Crackers

Ingredients:

Hummus, serves 12:
¾ cup plain quinoa
½ cucumber
2 large fresh figs
1 handful of mint leaves
½ cup pine nuts
¼ cup lemon juice
1 tbs red wine vinegar
¼ cup olive oil
Salt and pepper

Veg Sticks and Crackers:
Orgran Beetroot & Turmeric Wafer Crackers
150 grams celery, chopped into sticks
150 grams carrots, chopped into sticks

Method:

1. Combine the chickpeas, lemon juice, cumin, cayenne, salt, pepper and garlic infused extra virgin olive oil in a food processor and blend until smooth. Add the tahini and yohurt and whiz to a creamy puree, adding 1-2 tbsp water to lighten if need be. Refrigerate until needed.
2. Place in a serving bowl with some smoked paprika and a grating of cheese.
3. Serve the hummus with the carrot and celery sticks as well as the Orgran Beetroot & Turmeric Wafer Crackers.

Low FODMAP Quick Homemade Snacks

Other Low FODMAP Snacks

Energy Bites: The Good Chocolate

Energy Bites: Epicured Peanut Butter & Chocolate Energy Bites

Cookies: Fodilicious Cookie Buttons or Kez’s Kitchen Cookies

Ice-cream: Cocofrio Ice Creams

Popcorn: Popcorn is an easy low FODMAP snack. Popcorn is considered low FODMAP, so be sure to choose this as your next movie snack!
Piranha Sweet & Salty Popcorn (or 56g of air popped popcorn) or even chips – Piranha Snaps Light & Tangy Salsa chips

Peanuts: Peanuts are low FODMAP and provide a great source of fat for your snacking endeavours.

Tortilla chips: Plain tortilla chips are another quick and easy low FODMAP snack. You could even pair the chips with some homemade guacamole for added flavour.

Fruit and yoghurt: 1 tub of lactose-free yoghurt (Liddells or Green Valley Creamery) with a handful of grapes

Rice cakes: 2 gluten free rice cakes with 1 tbsp. avocado or 1 small tin of tuna in brine with cherry tomatoes and rice cakes

Boiled egg

Peanut Butter Toast: 1 slice of gluten free, multigrain or sourdough toast with peanut butter

Smoothie: Homemade smoothie with lactose-free milk, low FODMAP fruit (firm banana, strawberries) and 1 tbsp of peanut butter

FODMAP Friendly certified snacks to look out for:
Refer to our snacks category on the website for a range of certified FODMAP Friendly products, including popcorn and tortilla chips.

Lewis & Son Natural Sausage
Ella’s Wisdom Cookies