Satisfy those cravings with a grazer! As we are in spring and entering into summer, Christmas is around the corner!
It is the perfect time for picnics, gatherings and entertainment. This delicious platter is easy to make, fun, nutritious and most importantly FODMAP Friendly. It is filled with fruits, vegetables, meats, lactose free cheese, crackers and protein bars.
This Christmas we’ve got you covered with plenty of delicious festive FODMAP Friendly recipes to ensure you can enjoy the feast without worrying about an IBS flare up. Rest assured that with our recipes, there will be something you can eat during this festive season or on Christmas day if you are celebrating. With such a variety of flavoursome appetizers, mains and desserts, you might even find your friends and family filling their plates with FODMAP Friendly food too!
Low FODMAP Platter
Element 1: Chopped Lewis & Son natural sausages with low FODMAP tomato sauce
Serving sizes for sausages and tomato sauce: 1 sausage, 1 tablespoon of tomato sauce.
Ingredients:
1 cup of tomato passata
½ cup of white vinegar
2 tablespoons sugar
Pinch of salt and pepper
¼ teaspoon of cumin, paprika, all spice
Method:
Step 1: Add all ingredients to a saucepan and bring to a simmer.
Step 2: Allow the sauce to simmer for at least 20 minutes.
Step 3: After it is all done, allow the sauce to cool completely before transferring to a container and storing it in the fridge.
Element 2: Naturally Good cookies and assorted nuts
Serving size: 2 cookies (twin pack) with a ¼ cup (approx. 15) assorted nuts.
The cookies and nuts are sweet treats to complement the savoury in the platter. They are FODMAP Friendly, low in sugar and energy. To make the assorted nut mix, simply combine the follow nuts (raw or roasted):
½ cup Peanuts
½ cup Macadamia
½ cup Walnuts
¼ cup Almonds
Element 3: Low FODMAP Liddells Cheese and Simply Wize crackers
Serving size: 25g Liddells cheese 25g and 10g Simply Wize crackers
The Liddells cheese can part of the low FODMAP as it is Lactose free and the Simply Wize are cheese deli wafers.
Cut your cheese into cubes and serve with delicious, low FODMAP almond crispbread.
Element 4: Chopped Fodbods Bars
Serving size: one Fodbod bar
These protein bars are a delicious addition to any grazing platter. They are chewy, flavourful and FODMAP Friendly. Simply chop your choice of protein bars and serve on platter.
Element 5: Low FODMAP fruits
Serving size: ½ cup fruit combined
Add a refreshing, sweet combination fruit, to your platter. FODMAP Friendly favourites are grapes, strawberries, raspberries and chopped firm banana as a wonderful way to add colour to the platter.
Element 6: La Tortilleria Corn Chips with carrot and capsicum dip
La Tortilleria corn chips are the perfect addition to this dip!
Serving size: 40g Original or Blue Tortilla Chips (Totopos) with 1-2 tablespoon of dip.
Ingredients:
500g peeled and chopped carrots
200g chopped red capsicum
1.5 tablespoons of Cobram Estate Garlic Infused Extra Virgin Olive Oil
¼ teaspoons each of paprika and cumin
Method:
Step 1: Cook the carrot and capsicum in a large saucepan of salted boiling water for 30 minutes or until tender. Drain water.
Step 2: Place the carrot, capsicum oil, paprika and cumin in the bowl of a food processor, and process until smooth.
Step 3: Taste and season with a sprinkle of salt and pepper.
Written by Meena Barsoom, Nutritionist
Reviewed by Kiarra Martindale, Accredited Practising Dietitian
