5 Low FODMAP Christmas Recipes to Delight Your Holiday Season

Nov

5 Low FODMAP Christmas Recipes to Delight Your Holiday Season

filed under: FODMAPs & Food Intolerance, Recipes, Uncategorized

The holiday season is a time for joy, celebration, and of course, delicious food! If you’re managing IBS or food sensitivities, you might be wondering how to enjoy the festivities without feeling uncomfortable. Fear not! I’ve got five delicious low FODMAP recipes that will help you celebrate in style, from breakfast to dessert. Let’s dive into this festive feast!

1. Festive French Toast with Maple Syrup and Berries

Start your holiday mornings off right with a stack of fluffy French toast! Made with low FODMAP bread, this dish is topped with pure maple syrup and a medley of festive berries. The sweetness of the syrup and the tartness of the berries make for a perfect holiday breakfast that everyone will love.

Ingredients:

4 slices sourdough bread
2 large eggs
1/2 cup lactose-free milk
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
1 tablespoon maple syrup (plus extra for serving)
Butter for cooking
For topping: Lactose free yoghurt, sliced almonds & fresh berries (strawberries, blueberries, or raspberries) for topping.

Instructions:

Prepare the Batter:
- In a shallow bowl, whisk together the eggs, lactose-free milk, vanilla extract, ground cinnamon, and maple syrup until well combined.
Soak the Bread:
- Dip each slice of sourdough bread into the egg mixture, ensuring both sides are evenly coated. Allow the bread to soak for a few seconds to absorb the mixture.
Cook the French Toast:
- Heat a non-stick skillet or griddle over medium heat and add a little butter to coat the surface.
- Once hot, add the soaked bread slices to the skillet. Cook for 2-3 minutes on each side or until golden brown and cooked through. You may need to cook in batches, depending on the size of your skillet.
Serve:
- Serve the French toast warm, drizzled with extra maple syrup and topped with lactose free yoghurt, sliced almonds and fresh berries.

2. Christmas Grazing Board

Create a stunning grazing board that’s not only visually appealing but also packed with flavours! Include a mix of low FODMAP meats (like prosciutto), a variety of cheeses, fresh fruits like strawberries and blueberries, and some unique holiday touches like rosemary sprigs or a low FODMAP cranberry sauce. This board is perfect for sharing and will definitely add a festive vibe to your gathering.

Ingredients:

Meats: Salami & Prosciutto
Cheeses: Cheddar, Brie, Blue & Red Leicester
Fruits: Blueberries & Olives
Grapes & dried apricots are high FODMAP, but can be included on the board for guests that do not have IBS.
Crackers and Breads: low FODMAP crackers & Sourdough baguette sliced & toasted
Nuts: Walnuts & almonds (up to 10 almonds is a low FODMAP serve)
Extras: Rosemary to garnish

Instructions:

Select Your Board: Choose a large wooden board or platter to arrange your grazing items.
Arrange the Meats and Cheeses: Start by placing the sliced meats on one side of the board. Next, arrange the cheeses in various shapes (slices, wedges, or whole pieces) nearby.
Add the Fruits: Fill in the gaps with clusters of fresh fruits, cucumber slices, carrot sticks, and bell pepper strips. Try to create a colourful display for visual appeal. High FODMAP fruits can be added for guests that do not have IBS as cross contamination is not an concern for a lowFODMAP diet.
Include Crackers and Breads: Add a selection of low FODMAP crackers and breadsticks, arranging them around the dips.
Finish with Nuts & extras: Scatter some nuts around the board for crunch and add fresh herbs for a festive touch

3. “Garlicy” Prawns with Lemon and Herbs

Bring the taste of the sea to your holiday table with “garlicy” prawns! Sautéed with a hint of garlic-infused oil (to keep it low FODMAP), lemon, and fresh herbs, this entrée is light yet full of flavour. Serve it as a starter or a side dish, and watch your guests devour every last bite.

For the Garlic Prawns:

450g large prawns (peeled and deveined)
2 tbsp garlic-infused olive oil
1 tbsp lemon juice
1 tsp smoked paprika
1 tspdried oregano
Salt and pepper
Wooden skewers

For the Yogurt Dipping Sauce:

1 cup lactose-free plain yogurt
1 tbsp garlic-infused olive oil
1 tbsp fresh lemon juice
1 tsp dill (fresh or dried)
Salt and pepper (to taste)

Instructions:

Marinate the Prawns: In a mixing bowl, combine the garlic-infused olive oil, lemon juice, smoked paprika, dried oregano, salt, and pepper. Add the prawns and toss to coat evenly. Cover and let marinate in the refrigerator for at least 30 minutes (or up to 2 hours).
Soak wooden skewers: in water for 30 minutes to prevent burning.
Prepare the Yogurt Dipping Sauce: In a separate bowl, mix together the lactose-free yogurt, garlic-infused olive oil, lemon juice, and dried dill. Season with salt and pepper. If desired, add a pinch of smoked paprika or cayenne pepper for extra flavour. Cover and refrigerate for at least 30 minutes.
Preheat the Grill: Preheat your grill or grill pan over medium-high heat.
Skewer the Prawns: Thread the marinated prawns onto the skewers, making sure to leave a little space between each prawn for even cooking.
Grill the Prawns: Place the skewers on the grill and cook for about 2-3 minutes on each side, or until the prawns turn pink and opaque.
Serve: Serve prawns warm with the yogurt dipping sauce.

4. Maple-Glazed Ham

For the main event, nothing beats a classic maple-glazed ham! This dish is both impressive and delicious, featuring a sweet glaze made from pure maple syrup, Dijon mustard, and a splash of vinegar. It’s sure to be the centrepiece of your holiday table, and it pairs beautifully with your favourite low FODMAP sides.

Ingredients:

1 fully cooked bone-in ham
1/2 cup pure maple syrup
1/4 cup brown sugar
2 tbsp Dijon mustard
1 tbsp apple cider vinegar
1 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground cloves
Rosemary to garnish

Instructions:

Preheat the Oven: Preheat your oven to 165°C.
Prepare the Ham: Place the ham in a large roasting pan, cut side down. Score the surface of the ham in a diamond pattern (about 1/4 inch deep) to allow the glaze to penetrate.
Make the Glaze: In a small saucepan, combine the maple syrup, brown sugar, Dijon mustard, apple cider vinegar, ground cinnamon, ground ginger, and ground cloves. Cook over medium heat, stirring until the sugar dissolves and the mixture is well combined. Remove from heat.
Glaze the Ham: Brush a generous amount of the glaze over the surface of the ham, ensuring it gets into the scored areas.
Bake the Ham: Cover the ham loosely with aluminium foil and bake in the preheated oven for about 1 hour. Every 20 minutes, remove the foil and brush additional glaze over the ham to keep it moist and flavourful.
Finish Baking: After 1 hour, remove the foil and continue baking for an additional 30-45 minutes, or until the ham is heated through and caramelised on top.
Rest and Serve: Once done, remove the ham from the oven and let it rest for about 15-20 minutes before slicing. Garnish with fresh herbs before serving.

5. Low FODMAP Pavlova with Fresh Fruit

Finish off your festive feast with a light and airy Pavlova! This meringue-based dessert is naturally low FODMAP when topped with lactose free whipped cream, lemon curd and a variety of low FODMAP fruits, such as strawberries, kiwis, or blueberries. The combination of the crispy shell and soft, whipped cream creates a delightful texture that’s perfect for celebrating the season.

Ingredients:

For the Pavlova:

4 large egg whites (room temperature)
1 cup caster sugar
1 tsp white vinegar
1 tsp cornstarch
1/2 tsp vanilla extract

For the Lemon Curd:

1/2 cup fresh lemon juice (about 3-4 lemons)
1/2 cup white sugar
4 large egg yolks
1/4 cup butter, cut into pieces

For Topping:

1 cup lactose-free heavy cream
1 tsp powdered sugar
Strawberries
Rosemary to garnish

Instructions:

Make the pavlova:

Preheat the Oven: Preheat your oven to 110°C. Line a baking sheet with parchment paper and draw a circle (about 8 inches in diameter) on the parchment as a guide.
Whip the Egg Whites: In a clean, dry mixing bowl, use an electric mixer to beat the egg whites on medium speed until soft peaks form. Gradually add the granulated sugar, one tablespoon at a time, while continuing to beat until the mixture is glossy and stiff peaks form.
Add Vinegar and Cornstarch: Gently fold in the white vinegar, cornstarch, and vanilla extract until just combined.
Shape the Pavlova: Spoon the meringue onto the prepared parchment paper, using the circle as a guide.
Bake: Bake in the preheated oven for about 1 hour and 15 minutes or until the pavlova is dry and crisp on the outside but still soft in the centre. Turn off the oven and let the pavlova cool completely inside the oven with the door slightly ajar.

Make the Lemon Curd:

Combine Ingredients: In a saucepan, combine the lemon juice, sugar, and egg yolks. Whisk until smooth.
Cook: Cook over medium heat, stirring constantly, until the mixture thickens and coats the back of a spoon (about 10-15 minutes). Do not let it boil.
Add Butter: Remove from heat and stir in the butter pieces until melted. Allow the lemon curd to cool to room temperature, then refrigerate until set.

Whip the Cream:

In a mixing bowl, beat the lactose-free heavy cream with an electric mixer until soft peaks form.

Assemble the Pavlova:

Once the pavlova has cooled, carefully transfer it to a serving platter. Spoon the lactose-free whipped cream into the centre of the pavlova.
Top with a generous amount of lemon curd and then add the strawberries.

Serve:

Slice and serve immediately.

Conclusion

With these five low FODMAP recipes, you can enjoy a festive holiday season without sacrificing your gut health. From breakfast to dessert, these dishes are not only delicious but also accommodating for those with IBS and food sensitivities. So, gather your loved ones, share some laughs, and savour every bite this holiday season! Happy cooking and happy holidays!

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