Christmas Day Low FODMAP Menu
Hi there everyone!
I know what you are thinking… It has been a while since I have written a blog! Sorry it has taken me so long but I know that you will enjoy this one! This blog is dedicated to helping you plan out your Low FODMAP Christmas menu.
For weekly content I have been sharing a lot of fantastic articles and recipes on our Facebook page (FODMAP Dietetics) so chuck us a like and start to follow us if you don’t already.
So it is Christmas… and Christmas to most of us means a lot of food, including foods we are not used to eating which can be particularly scary if you have IBS. There is no need to worry any more as I have you covered with this Low FODMAP Christmas menu. This menu is packed full of recipes the whole family will love and enjoy.
For breakfast you can start off with some delicious pancakes. Either blueberry swirl or carrot cake pancakes. Yum!! I would usually pair this with a glass of bubbles on Christmas morning whilst opening some presents.
Low FODMAP Pancakes
Ingredients per person (3-4 pancakes)
¼ cup gluten free flour
¼ cup lactose free milk
¼ teaspoon baking powder
Pinch Sugar (if desired)
Spray Olive oil
Step 1 Combine all ingredients into a bowl and mix until well combined (note if you are cooking for 4 people simply times the individual ingredient quantities by 4).
Step 2 Place a saucepan on a medium-high heat and spray some olive oil to coat the pan. Once the pan has reached the desired temperature
Toppings (serves per person)
½ cup Greek yoghurt
¼ cup Blueberries
1 tablespoon Maple syrup
Step 1 Combine the blueberries and yoghurt and swirl them together
Step 2 Add the blueberry and yoghurt mixture onto the prepared pancakes and then drizzle with maple syrup.
A Little bit of Spice and Everything nice:
1/8 cup grated carrot (per person – mix into basic pancake recipe)
Pinch Cayenne Pepper
1 tablespoon Maple Syrup
1 tablespoon Liddell’s Lactose Free Cream Cheese (or Greek Yoghurt ½ cup)
Step 1 Add the carrot to the pancake mixture.
Step 2 Cook pancakes
Step 3 Mix cayenne pepper into the cream cheese
Step 4 Dollop cream cheese on top the pancakes and drizzle with maple syrup
After opening presents and relaxing after breakfast you can start to think about lunch/dinner. My family usually have a late 3/4pm lunch and then some leftovers for a dinner snack in the evening 8/9pm.
What is Christmas without a cocktail or two! Keep in mind alcohol is a gut irritant so it can exacerbate those unpleasant symptoms so stick to your Low FODMAP alcohols and only 1-2 standard drinks. I have two different cocktails and a mocktail for you to choose from to start off your Christmas celebrations.
Champagne Cocktail –Recipe from taste.com.au
- 6 white sugar cubes
- Angostura bitters, to taste
- 2 tablespoons brandy
- 750ml Champagne or sparkling wine, chilled
Place 1 sugar cube in each Champagne glass. Drizzle with 4-5 drops of bitters and set aside for 5 minutes to soak.
Pour brandy evenly among glasses and top with Champagne or sparkling wine. Serve immediately.
Passionfruit Lime Cooler –adapted from taste.com.au
- 30ml Vodka
- Soda water
- 1 passionfruit
- 1/2 lime, cut into quarters
- 1 tablespoon brown sugar
Step 1 Combine the juice of half a lime and brown sugar in the bottom of a tall glass.
Step 2 Add 30ml of Smirnoff vodka and the pulp of a passionfruit.
Step 3 Fill glass with ice.
Step 4 Top with soda water and stir well.
Strawberry Water – Recipe adapted from taste.com
- 500g strawberries, hulled, divided
- 1/2 cup (110g) caster sugar
- 1/4 cup (60ml) fresh lime juice
- 1/4 teaspoon sea salt
- 1/4 cup mint leaves
- 1 teaspoon finely grated peeled ginger (optional)
In a blender, blend 450g of the strawberries with the sugar, lime juice, salt, mint, if using, ginger, if using, and 2 cups (500ml) cold water until smooth. Press the strawberry mixture through a fine-mesh strainer into a large bowl or pitcher. Discard solids. Stir 1 cup (250ml) cold water into the strawberry mixture.
Thinly slice the remaining 50g strawberries. Fill glasses with ice, mounding well above rims. Pour strawberry water over the ice. Garnish with sliced strawberries and serve immediately.
For some nibbles with your cocktails why not try this fried haloumi with mint and lemon. A Low FODMAP serving size is 50g or 2 slices.
Fried Haloumi with Mint and Lemon – Recipe adapted from taste.com
(Stick to a 50g serve size = 2 slices)
- 40g (1/4 cup) gluten free plain flour
- 2 x 250g blocks haloumi, drained, cut crossways into 1cm-thick slices
- 125ml (1/2 cup) olive oil
- 2 tablespoons finely chopped fresh mint
- 1 tablespoon olive oil, extra
- Lemon wedges, to serve
Step 1 Place the flour on a plate. Coat haloumi in flour and shake off any excess.
Step 2 Heat the oil in a large frying pan over high heat. Add half the haloumi and cook for 2-3 minutes each side or until light golden brown. Transfer to a serving platter. Repeat with remaining haloumi.
Step 3 Sprinkle the haloumi with mint and drizzle with extra oil. Serve immediately with lemon wedges, if desired.
Fresh King Prawns with lemon and cracked pepper
Step 1 Simply lay out prawns on a nice plated and cut some lemon wedges. Remember to have some fresh cracked pepper and finger bowls plus discard bowls on the table.
Ham off the bone with mustard
Step 1 Simply slice ham then serve with a selection of Low FODMAP mustards.
Roast Chicken – Recipe adapted from taste.com
Prep Time 20mins Cooking Time 1hr Serves 8 people
- 1/3 cup rosemary leaves
- 2 tablespoons lemon zest (2-3 lemons)
- 1 teaspoon freshly cracked black pepper
- 1/4 cup coarse sea salt
- 1/4 cup olive oil
- 100g pancetta, diced
- 170g unsalted butter
- 2 cups panko breadcrumbs (Japanese breadcrumbs)
- 3/4 cup walnuts, toasted, chopped
- 2 tablespoons fresh flat-leaf parsley, chopped
- 2x 2kg whole free-range chickens
- 2 tablespoons grapeseed oil
- 1 tablespoon gluten free plain flour or corn flour
- 1 1/2 cups salt-reduced chicken stock (FODMAPPED for You or home-made without onion or garlic)
In a small food processor, combine the rosemary, lemon zest, pepper, and half of the coarse sea salt. Process to finely grind the mixture. Add the remaining coarse sea salt and pulse to incorporate the salt while leaving the mixture the size of breadcrumbs. Set the rosemary salt aside.
In a large heavy saucepan, stir the olive oil and pancetta over medium-high heat for about 4 minutes, or until the pancetta is crisp and the fat has rendered. Using a slotted spoon, transfer the pancetta to a bowl. Add the butter to the rendered fat in the pan and reduce the heat to medium-low. Add the breadcrumbs and cook for about 2 minutes, or until the breadcrumbs have absorbed the butter. Turn off the heat and add the walnuts, parsley, and reserved pancetta. Season to taste with 2 tsp of the rosemary salt. Allow the stuffing to cool slightly.
Step 3 Position a rack in the centre of the oven and preheat the oven to 200⁰C (180⁰C fan-forced). Fill the chicken cavities with the stuffing. Truss the chicken legs with butcher’s twine and place on a large sturdy baking tray. Drizzle each chicken with half of the oil and season generously with the rosemary salt, reserving a teaspoon or so for the gravy. Roast the chickens for about 60 minutes, or until a digital thermometer inserted into the thickest part of the chicken thigh reads 75⁰C. Remove the tray from the oven and allow the chickens to rest for 10 minutes.
While the chickens are resting, pour the pan drippings into a small liquid measuring cup. Spoon off the fat from the drippings, reserving 1 tablespoon of the fat. In a small heavy saucepan, heat the reserved fat over medium-high heat. Whisk in the flour. Whisk in the pan drippings, broth, and any juices that have accumulated from the chicken on the platter. Simmer, whisking, for about 5 minutes, or until the gravy thickens slightly. Season the gravy to taste with rosemary salt and pepper.
Step 5 Carve the chickens and remove the stuffing from the chickens’ cavities. Serve with the gravy. Reserve any remaining rosemary salt for another use.
Roast Potatoes – Recipe adapted from taste.com
- 1 tablespoon oil
- 1/2 cup grated parmesan cheese
- 16 baby potatoes peeled
Step 1 Preheat oven to 180⁰C or 160⁰C fan-forced. Line a baking tray with baking paper. Microwave or steam potatoes for 5 mins until just tender.
Step 2 Place potatoes on chopping board. Place a chopstick along each side of potato. Thinly slice each potato, cutting through to chopsticks to prevent cutting all way through. Transfer to prepared tray. Drizzle with oil and season well.
Step 3 Bake for 30 mins. Sprinkle over parmesan, pushing it into the slices and bake for another 10 mins until golden and crisp.
Roast vegetable and quinoa salad – Recipe adapted from taste.com
- 300g eggplant, cut into 3cm pieces
- 1 bunch Dutch carrots, trimmed, peeled
- 1 large red capsicum, deseeded, thickly sliced
- 1 Large Zucchini, sliced
- Pinch of salt
- 200g (1 cup) quinoa, rinsed
- 315ml (1 1/4 cup) water
- 1 tablespoon white balsamic vinegar
- 1 tablespoon lemon juice
- 2 teaspoons extra virgin olive oil
- 1/2 teaspoon Dijon mustard
- 1/2 cup fresh continental parsley leaves
Step 1 Preheat oven to 200⁰C /180⁰C fan forced. Line 2 baking trays with baking paper. Arrange vegetables on trays in 1 layer. Spray well with olive oil. Sprinkle with salt. Season with pepper. Roast, turning once, for 35 minutes or until golden and tender.
Step 2 Place the quinoa and water in a saucepan. Bring to boil over medium heat. Reduce heat to low. Cook, stirring occasionally, for 10-12 minutes or until tender and liquid has absorbed. Refresh under cold running water. Drain well. Cool.
Step 4 Whisk together oil, vinegar, lemon juice and mustard. Season with pepper.
Step 5 Combine the veggies, wheat, quinoa and parsley in bowl. Drizzle with dressing. Toss to combine.
Let your lunch sit for 2 hours or so before tackling this amazing dessert. Remember eating too much too soon can exacerbate your IBS symptoms.
Pavlova – Recipe adapted from taste.com
- 6 egg whites, at room temperature
- Pinch of salt
- 1 1/2 cups (330g) caster sugar
- 3 teaspoons cornflour
- 1 teaspoon white vinegar
- 1 teaspoon vanilla essence
- 300ml Liddell’s Lactose Free thickened cream
- Seasonal Low FODMAP fresh fruit, to serve
Step 1 Preheat oven to 150°C. Line a baking tray with some non-stick baking paper. Draw a 20cm circle on the paper, place on the tray, circle side down.
Step 2 Use an electric mixer to whisk egg whites and salt until soft peaks form. Add sugar, 1/2 cup at a time, whisking for 1 minute after each addition. Once all the sugar has been added, continue to whisk on high for 3 minutes.
Step 3 Combine cornflour, vinegar and vanilla essence. Add to meringue and whisk until just combined.
Step 4 Use a spatula to spread meringue over the circle, smoothing the surface and sides. Reduce the oven temperature to 120°C. Bake for 1 hour to 1 hour 15 minutes – the pavlova should be dry to the touch. Turn off the oven and leave to cool completely.
Step 5 Whip cream until thick. Spoon onto Pavlova and decorate with fresh Low FODMAP fruit of your choice. Cut into wedges to serve. Enjoy!!
The wrap up
I hope you all have a very Happy Christmas and New Year and enjoy this menu. Please give us some feedback on what you thought by e-mailing us at email@example.com you can also e-mail to give us some ideas for blogs which would interest you.
Until next time,
I am Atlanta Shorten,