HAPPY NEW YEAR!!
FODMAP Friendly wishes you a very Happy New Year and all the best for 2022!
To celebrate this New Year and a cheers to 2021, here are our Top 12 low FODMAP Cocktails and Mocktails to try.
Stick to the serve sizes and if you wish, you can leave the alcohol out and make a delicious mocktail instead!
Have fun, be creative and relax! Here’s to a Magical 2022!
The top 12 low FODMAP cocktail and mocktail recipes included are a low FODMAP The Gut Co REPAIR Mocktail, Chocolate Mocktail, Super Greens Mocktail and Raspberry Mocktail and our cocktails are White Sangria, Strawberry Shine, Italian Giro, Cosmopolitan, Mule, Gimlet, Bloody Mary and Lemon Fizz.
The recipes are created to share with your friends or family, enjoy great drinks and great company!
Tips
- With regular cocktails and mocktails, watch out for high FODMAP ingredients like honey, agave syrup, high fructose corn syrup and of course some fruits (apple, apricot, mango)
- If you want to drink alcohol, some lower FODMAP ones are gin, whisky, vodka and wine.
- Alcohol can irritate your gut so try stick to 1 to 2 drinks. The serve sizes above are a very good guideline.
- If you see agave syrup or honey in some common cocktail recipes, switch for Rx Sugar or Snew as a FODMAP Friendly sweet option.
The Gut Co REPAIR Mocktail
Serves 1
Ingredients:
15ml Apple Cider Vinegar
1 teaspoon maple syrup
5ml Ginger juice
15ml Lemon Juice
2 tsp REPAIR
Sparkling Mineral Water
Ice cubes
Method:
1. Place 2 tsp REPAIR at bottom of glass, add apple cider vinegar, maple syrup or honey water, Lemon Juice and Ginger Juice.
2. Stir briefly to incorporate.
3. Fill glass halfway to the top with sparkling mineral water.
4. Add ice to fill, and then top with more soda.
5. Garnish with a fresh strawberry and mint.
Check out the Gut Co online, and be sure to follow them on Instagram and Facebook.
Low FODMAP Raspberry Mocktail
Serves 2
Ingredients:
1 frozen unripe banana
1 cup of frozen raspberries
1 cup of almond milk
1 tablespoon chia seeds
1 tablespoon cacao powder
4- 5 ice cubes
1-2 scoops of Cocofrio Raspberry Ripple Frozen Dessert
Method:
1. Combine the banana, raspberries, almond milk, chia seeds, cacao powder, ice and Cocofrio in a high-speed blender and blend until smooth.
Low FODMAP Super Greens Mocktail
Serves 4
Ingredients:
300 grams (2 cups) of pineapple, skin removed
2 teaspoons of coconut oil
1 banana, firm, unripe, peeled
2-4 cups of kale or spinach
3-4 cups of almond milk
3 teaspoons (15 grams) of spirulina
1 lime squeezed
4 teaspoons of happiGut™ or for those in Australia Kfibre
ice cubes
Method:
1. Add all ingredients to a blender with some ice cubes.
2. Blend until smooth.
3. Enjoy a super start to your day!
Low FODMAP Chocolate Mocktail
Serves: 1
Ingredients
1 heaped teaspoon of The Gut Co FEED + 1 heaped teaspoon of The Gut Co REPAIR (you can use one of the powders if you wish)
½ frozen banana
1 heaped teaspoon organic cacao powder
1 tablespoon vanilla whey protein powder (FODMAP Friendly Casa de Santé, Stellar Labs)
1 tablespoon of chia seeds
100mL of coconut water
1 ½ cups of water
Method:
1. Place all ingredients into a blender.
2. Blend until all crushed up.
3. Top with shaved dark chocolate if you wish.
4. Enjoy this thick chocolate mocktail.
Low FODMAP White Sangria
Serves 6
Ingredients:
750mL (25 oz) white wine
500mL (2 cups) soda water
100 gram white sugar – you can change this to suit your taste preference and even switch for stevia or maple syrup
1 cup of frozen strawberries
1 cup of frozen blueberries
1 orange, sliced
Method:
1. Add the white wine and sugar to a jug. Stir very well to dissolve sugar.
2. Add the soda water.
3. Add the frozen blueberries, frozen strawberries and sliced oranges.
4. Refrigerate until ready to serve.
5. Serve into 6 wine glasses and use a serving spoon to ensure equal amounts of fruit go into each glass.
Tip: You can leave out the sugar, stevia and maple syrup. You can switch the soda water for lemonade or ginger ale. You can switch the strawberries for raspberries
If this becomes a mocktail, leave out the wine and change to 750mL lemonade, 500mL ginger beer.
Low FODMAP Lemon Fizz
Serves 4
Ingredients:
120mL lemon juice
120mL gin
Soda water
6 teaspoons or 40 grams rice malt syrup
Ice
Method:
1. Add lemon juice, gin, syrup and ice to a cocktail shaker and shake very well to mix in syrup.
2. Shake again, very well.
3. Strain into 4 tall glasses and top each glass with soda water.
3. Garnish with a lemon wedge.
Tip: If you have a large cocktail shaker, you can make all the one shaker, other split into 2 serves. You can also mix in a blender if you keep all your ingredients cold in the fridge or freezer, then leave the ice out.
Low FODMAP Strawberry Shine
Serves 4
Ingredients:
200g strawberries
120mL vodka
400g ice
1 lime juice
Method:
1. Blend the strawberries.
2. Add vodka and lime juice. Blend very briefly.
3. Add 100 gram ice add a time and blend. You can add more or less ice as per your preference.
4. Divide the mixture into 4 martini or cocktail glasses.
5. Garnish with a slice of strawberry, lime or both.
Tip: Strawberries have tested low FODMAP at a 50 gram serve size and vodka at a 30mL serve size.
Low FODMAP Cosmopolitan
Serves 4
Ingredients:
40mL lime juice
240mL cranberry juice
120mL vodka
Ice
Method:
1. Add ingredients to a cocktail shaker and shake.
2. Strain into 4 cocktail glasses.
3. Garnish with orange zest or a lime wedge
Tip: If you have a large cocktail shaker, you can make all the one shaker, other split into 2 serves. You can also mix in a blender if you keep all your ingredients cold in the fridge or freezer, then leave the ice out.
Low FODMAP Bloody Mary
Serves 4
Ingredients:
60mL lime juice
120mL vodka
60mL Worcestershire sauce
Tomato juice (blend 300mL water, 300 grams of cherry tomatoes and a pinch of pepper)
Method:
1. Make the tomato juice first – using a blender.
2. Then to the tomato juice mixture, add the lime juice, vodka and Worcestershire sauce. Blend briefly.
3. Pour into 4 collins or tall glasses.
4. Garnish with celery sticks and lemon slices.
Tip: Worcestershire sauce – 2 tablespoons per person is appropriate as low FODMAP.
Low FODMAP Mule
Serves 4
Ingredients:
1 lime juice
360mL ginger beer
120mL vodka
Ice, crushed
Method:
1. Add lime juice, ginger beer and vodka to a jug and stir well.
2. Pour into 4 highball glasses, don’t fill to top.
3. Add several tablespoons of crushed ice to each glass and sir very well.
4. Garnish with a lime wedge.
Low FODMAP Italian Giro
Serves 4
Ingredients:
120mL lemon juice
120mL whisky / bourbon
8 cherry tomatoes
10 fresh basil leaves
4 tablespoons or 80 grams maple syrup
Ice
Method:
1. Muddle the tomatoes and basil leaves.
2. Add all ingredients to a cocktail shaker and shake very well.
3. Pour into 4 old fashioned glasses.
4. Garnish each with a basil leaf.
Tip: Whisky is low FODMAP at a 30mL serve size.
If you have a large cocktail shaker, you can make all the one shaker, other split into 2 serves. You can also mix in a blender if you keep all your ingredients cold in the fridge or freezer, then leave the ice out.
Low FODMAP Gimlet
Serves 4
Ingredients:
240mL lime juice
120mL gin
6 teaspoons or 40 grams rice malt syrup
Method:
1. Add ingredients to a cocktail shaker and shake very well to mix in syrup.
2. Strain into 4 cocktail glasses.
3. Garnish with a lime slice.
Tip: If you have a large cocktail shaker, you can make all the one shaker, other split into 2 serves. You can also mix in a blender if you keep all your ingredients cold in the fridge or freezer, then leave the ice out.
Gin is low FODMAP at a 30mL serve size.
