Heading to Christmas lunches, dinner and work events during Christmas time can be daunting when you have FODMAP intolerance. But don't worry, it's easy to navigate with a bit of simple planning.
If you're going to someone else's Christmas, offer to bring a FODMAP friendly dish to ensure you have something safe to eat. We've included a few recipes below 😉 It's also a great idea to pack some Fodbods ;)
Know your options when it comes to alcoholic beverages. Some FODMAP friendly beverages include sparkling wine, vodka, gin and beer.
Portion control! Eating smaller meals spaced out throughout the day and not over filling your plate can help you process any excess FODMAPs.
Light exercise. Going for a nice stroll in between lunch and dinner (rather than a food coma) can help to reduce IBS symptoms immensely.
Bring your tummy medication. Iberogast is the best IBS treatment we've come across. Other good ones for stashing in your bag include Gas Busters (worst name) and Mintec peppermint capsules.
Below are some dish suggestions, a canape and two side dishes which are delicious!
Crusty Sourdough Smoked Salmon Nibbles
Ingredients:
A Loaf of spelt sourdough
70g smoked salmon
40g cream cheese
Garlic infused olive oil
Lemon
Rocket
A bunch of dill
Salt and pepper
Instructions:
Slice the sourdough into canape-sized bits and brush with garlic infused oil on both sides.
Grill in a fry pan (turning once) until golden brown on both sides.
Once all slices have been grilled, add a thin layer of cream cheese to each one, followed by a sprinkle of dill.
Place a smoked salmon piece on top, squeeze on some lemon and garnish with a touch of salt, cracked pepper, dill and rocket leaves
Quinoa and Kale Salad
Ingredients:
Quinoa:
1 cup quinoa
2 cups water
Kale:
8 cups kale leaves
1 tbsp garlic infused oil
Salt and pepper to taste
Salad:
¼ cup dill leaves roughly chopped
¼ cup parsley roughly chopped
100g of chopped roasted almonds
100g crumbled feta
Dressing:
Zest of 1 large lemon
1 ½ tablespoons of lemon juice
2 tablespoons of garlic infused olive oil
1 teaspoon of djon mustard
salt and pepper to taste
Instructions:
To prepare the the kale:
Slice kale leaves into 1cm thickness and place in a large bowl
Drizzle over oil and add salt and pepper, then use your hands to continuously scrunch the kale leaves together
Set aside from 30 minutes
To prepare the quinoa:
Rinse quinoa under cold water for 30 seconds, then drain excess water.
Add the quinoa to a saucepan with 1 cups water. Cover the lid, bring to a simmer over a medium heat then leave for 12-15 minutes until the water has all been absorbed.
Remove from heat, leave the lid on and rest for 5-10 minutes. fluff with a fork then cool.
To make the dressing:
Combine all ingredients in a jar. Shake it up then set aside for 10 minutes.
To make the salad:
Combine the quinoa and kale in a large bowl. Add all the dill and parsley, half the almonds, feta and ⅔ of dressing. Toss well.
Transfer onto a serving platter and drizzle with the remaining dressing, garnish with remaining feta and almonds.
Glazed Carrot Salad
Ingredients:
Salad:
4 carrots sliced lengthwise into quarters
2 cups of rocket
Dry feta
Walnuts (optional)
Mint leaves (optional)
Glaze:
1 tbsp of butter (melted)
1 tbsp wholegrain mustard
2 tbspof pure maple syrup
1 tspbrown sugar
1 tsp cumin seed powder
Ingredients for dressing
1 tbspof Olive oil
1 tbspof balsamic vinegar
Juice of a mediumLemon
Salt and pepper to taste
Instructions:
Preheat oven to 200°C
Whisk together all glaze ingredients in a bowl
Spread carrots evenly on a baking tray, then glaze spread with the glaze, ensuring all are covered. Bake for 25 - 30 minutes
Spread rocket across a serving platter, then addcarrots and feta
Dress with olive oil, vinegar, lemon, salt and pepper
Garnish with mint leaves and walnuts
Enjoy! And don't tag us @fodbods if you make any of these yummy recipes!