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:
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 (https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating) for serving size suggestions in each of the food groups.
Some ideas to get you started:
| Fruit | Vegetables | Meat/alternatives | Wholegrains/cereals | Dairy |
|---|---|---|---|---|
| Strawberries | Celery (small amounts) | Walnuts, macadamias, peanuts | Corn based crackers | Hard cheddar cheese |
| Grapes | Carrots (chopped in strips) | Tofu squares | Rice based crackers | Brie/camembert |
| Mandarin | Sun-dried tomatoes (without garlic) | Boiled eggs, cut in half | Potato based crackers | Feta |
| Kiwi fruit | Capsicum (fresh or roasted) | Fresh cooked prawns, canned mussels or sardines | Gluten free wraps, toasted and broken into bite sized pieces | Dips (vegetable based - capsicum, eggplant) |
| Cantaloupe | Olives | Smoked salmon | Bread (sourdough spelt, gluten free etc.) toasted and broken into bite sized pieces | Haloumi (<100g) |
| Pineapple | Small roma/cherry tomatoes | Deli meat: ham/turkey/chicken etc. | 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 https://www.monashfodmap.com/blog/low-fodmap-homemade-tzatziki-serves-lots/
A low FODMAP family affair, really is simple, fun, easy to prepare, minimal clean up and nutritious for everyone. Enjoy!
