Friday, 29 May 2015

A low FODMAP Family Affair

By Marina Iacovou, Dietitian, PhD Candidate

It’s simple but yet very effective and nutritious – create your own Low FODMAP antipasto snack or meal for the family.  There is no cooking involved and something you can get the kids to help with. I do this with my kids often and they love it!
Make it a sharing plate for the whole family, make it as big as you like and place it in the middle of a table, or on a picnic rug on the floor at home and just sit around it together - perfect for rainy-cold days.
Kids will love that they can help themselves and share from one big board afterwards.

TIP: If higher FODMAP foods are ok occasionally, then this is also a good way to include them in small amounts too. Remember a low FODMAP diet is not a diet for life!

What you will need to do:

  •     Prepare it all together
  •     Use one big board or a platter, or a few depending on how many of you there are
  •     Try and cover every food group: so include fruit, vegetables, grains & cereals, meat & meat alternatives and dairy

By including a variety of foods and colours on the board, this will provide greater nutritional value to your overall meal. Also please refer to the Australian Guide to Healthy Eating for serving size suggestions in each of the food groups. 

Some ideas to get you started:
Meat / alternatives
Wholegrains, cereals
Celery (chopped in strips)
Walnuts, macadamias, peanuts
Corn based crackers
Hard cheddar cheese
Carrots (chopped in strips)
Tofu squares
Rice based crackers
Sun-dried tomatoes (without garlic)
Boiled eggs cut in half (the only cooking you do)
Potato based crackers
Kiwi fruit
Small roma/cherry tomatoes (chopped in half)
Fresh cooked prawns, canned mussels or sardines
Gluten free wrap toasted to a crunchy texture then broken into smaller pieces
Dips – vegetable based (capsicum, eggplant) with small amt of cheese, yoghurt*
Capsicum freshly chopped or roasted
Smoked Salmon
Bread (gluten-free or spelt sourdough), toasted to a crunch and broken into pieces
Haloumi <100g
Deli meat: Ham/ turkey, chicken,
Plain corn tortillas
Homemade Tzatziki (see recipe below)

*Dips – most commercial dips will contain garlic so please check ingredient lists on packaging.

*Making your own dip is simple – mash your choice of cooked vegetable to a consistency you like, add herbs and spices with olive, garlic infused olive oil, or mix through some lactose free yoghurt or a small amount of ricotta or cottage cheese.

Or try our own homemade low FODMAP tzatziki dip recipe!

A low FODMAP family affair, really is simple, fun, easy to prepare, minimal clean up and nutritious for everyone. Enjoy!