Christmas lunch that suits a low FODMAP diet
As we get closer to Christmas, it’s time to start planning the family events and what food everyone brings. If you’re on a low FODMAP diet, Christmas meals can be a stressful time when there’s a table full of dishes but most of them aren’t suitable for you. That’s why we’ve come up with some Christmas lunch ideas for you that are all low FODMAP, festive and delicious.
All three dishes are packed full of nutrients as well as flavour, plus they’re all relatively quick and easy to prepare. The char-grilled broccoli salad is boosted by the garlic infused olive oil, giving it that delicious garlic flavour without needing to worry about any adverse IBS symptoms. The skewers are a great Christmas meal, and the recipe is flexible depending on what kind of meat you prefer. Luckily if sausages are the way to go for you, Lewis and Son have their own low FODMAP Natural Aussie sausages that are FODMAP Friendly certified.
Low FODMAP Christmas Lunch
Serves 4
Spiced char-grilled broccoli and cherry tomato salad
Ingredients:
2 broccolis
4 tbsp Cobram Estate garlic infused olive oil
1 tsp ground smoked paprika
1 tsp ground cumin
1 tsp ground coriander seeds
1 punnet cherry tomatoes – diced into halves
75g spinach
60g goat’s cheese
Salt and pepper for seasoning
Method:
1. Cut up the broccoli into smaller florets and put into a bowl. Pour 2tbs of the garlic infused olive oil over the broccoli, then add the spices too. Mix well.
2. Heat a char-grill frying pan to a medium-high heat and add a few drops of olive oil. Once the pan is hot, add the broccoli. Add a pinch of salt here, too. Turn the broccoli often and cook for 5-10 minutes, until charred on the edges. Remove from the heat and set aside.
3. Put the cherry tomatoes and spinach in a bowl. Add the broccoli. Drizzle the remaining Garlic infused olive oil and crumble the goat’s cheese into the salad. Add a pinch of salt.
4. Toss the salad and serve!
Cobram Estate Garlic Infused Extra Virgin Olive Oil is available from Woolworths and Coles supermarkets.
Fig, Quinoa & Cucumber Salad
Ingredients:
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
Method:
1. Rinse the quinoa under running water in a sieve, then put into a small pot with 1½ cup water. Bring to the boil over a medium-high heat. Once it reaches the boil, reduce to a simmer. Cook the quinoa until all of the water has been absorbed (about 10-15 minutes). Remove from the heat and leave it to sit for 5 minutes.
2. Meanwhile, chop up the cucumber and 2 large figs. Once the quinoa has rested, put it into a large bowl with the cucumber, figs, pine nuts and mint leaves and combine.
3. In a separate small bowl, combine the lemon juice, red wine vinegar and olive oil. Add some salt and pepper to taste. Drizzle the dressing over the quinoa once ready to serve and stir well.
Low FODMAP Christmas skewers
Ingredients:
500g free-range chicken thighs or Lewis & Son Natural Aussie snags (or both! Just double the rest of the ingredients)
1 red capsicum
1 green capsicum
2 zucchinis
You will also need:
10 Skewers
Method:
1. Chop up the capsicums into 2cm squares and slice the zucchinis. Afterwards, dice up the chicken or slice the sausages.
2. Stack the ingredients on the skewers. Try to arrange the red and green components alternating for a Christmas look.
3. Heat a large grill plate, or the barbecue, over a high heat. Cook the skewers on the plate for 8-10 minutes. Rotate them every 2-3 minutes to make sure all sides are cooked evenly.
Lewis & Son Natural Aussie snags are available at Coles and Independent Supermarkets in Australia.
Written by: Jess Cheshire (Dietitian)
Reviewed by: Kiarra Martindale (Accredited Practising Dietitian)
