Low FODMAP Rainbow Wraps
+ Healthy Lunchbox Snacks
School is back! And whether you’re a parent or not, this is a super busy time of year (and let’s face it, it’s also often when our wallets are a little lighter).. So to save time and money, we’ve created a super healthy work/school lunch.
Our dietitian Eloise Turner has also recommended some healthy and convenient lunchbox snacks to prevent that afternoon trip to the vending machine:
- Low FODMAP fruit e.g. kiwi fruit, mandarin, orange
- Low FODMAP veggie sticks e.g. cucumber, carrot, red capsicum
- Low FODMAP nuts e.g. tigernuts, brazil nuts, macadamias, peanuts, pecans
- Pretzels (½ cup is certified low FODMAP)
- Boiled eggs
- Cheese and rice crackers
- Fodbods (of course)
Please note: if using this as a guide for kids lunchboxes, keep in mind some schools will not allow nuts or any products containing nuts
Low FODMAP Rainbow Wrap Recipe
Ingredients (serves 2)
- 2 low FODMAP wraps (we love Simson's Pantry FODMAP Friendly certified range - see below)
- ½ cup baby spinach
- 6 slices ham (you could also substitute for tinned tuna or smashed boiled eggs)
- ½ small cucumber, sliced
- 1 tomato, sliced
- 1 carrot, grated
- Sprinkle of grated cheese
- Salt and pepper to taste
- Assemble wraps in order as listed above.
- Wrap tightly and if desired, cut into small rounds.
- If not eating immediately/packing into a lunchbox, we recommend placing the wrap rounds onto a skewer (this will help hold everything together).