Low FODMAP BBQ Menu

Entertaining on the low FODMAP diet can be challenging. We've put together a menu of low FODMAP appetizers, sides, main dishes and desserts for a scrumptious BBQ on Memorial Day or summer entertaining. Enjoy!

Low FODMAP Appetizers

Olive Tapenade

Serves 4-6

Ingredients:

• 1 cup olives
• ½ cup parsley
• ½ cup cilantro
• ½ tsp salt
• ½ tsp mustard
• 1 tbsp. Boyajian Garlic Oil

Method:

• Blend all ingredients together until smooth.
• Serve with gluten-free tortilla chips and enjoy!

Zucchini Tahini Dip

Serves 8

Ingredients:

• 2 cups zucchini, cooked
• ½ cup tahini
• ¼ cup cilantro, fresh, chopped
• 2 lemons, squeezed
• 1 tsp. cumin
• ½ tsp salt
• ½ tsp. coriander

Method:

• Combine all ingredients in a blender, and blend until smooth.
• Serve with gluten-free tortilla chips, or raw vegetables.

Mini Greek Meatballs

Serves 8

• 1&1/2 lb ground lean beef
• 1 egg, beaten
• 2 scallions, green part or 2 tbsp of Boyajian Scallion Oil
• 2 tbsp. tomato paste
• 2 tbsp. Tuscan herb spice mix

Method:

• Preheat oven to 350 F
• Combine beef, egg, scallions, tomato paste and Tuscan herbs in a large bowl. Season to taste.
• Form the mixture into equally-sized mini meatballs, and cook in the oven for 20-25 minutes.
• Serve with Casa de Sante low FODMAP salsa or lactose-free yoghurt.

Low FODMAP Sides

BBQ Spiced Potato Wedges

Serves 10

• 8 potatoes, chopped in wedges
• 4 tbsp. Low FODMAP BBQ rub spice mix
• 4 tbsp. olive oil

Method:

• Coat the wedges in the spice mix and oil.
• 2)Preheat the oven to 400 F.
• 3)Bake in oven until crispy on the outside, and soft on the inside (15 – 20 minutes).
• Serve with Casa de Sante low FODMAP salsa and enjoy!

Eggplant ‘Bruschetta’

Serves 8

Ingredients:

• 2 large eggplants, sliced in thin circles
• 3 tbsp. olive oil
• 4 tomatoes, diced
• 2 red bell peppers, diced
• 3 tbsp. fresh cilantro, chopped
• 3 tbsp. fresh basil, chopped
• ½ cup olives, chopped
• 1 tbsp. lemon juice
• Dash of salt
• 1 tbsp. Tuscan herb spice mix

Method:

• Mix Tuscan herb mix with olive oil. Lay eggplant slices on a baking sheet and brush with olive oil mixture. Broil in the oven on both sides for 5 minutes.
• Mix tomatoes, red bell peppers, cilantro, olives, basil and lemon juice in a bowl. Season with a dash of salt and pepper.
• 3)Add mixture over eggplant slices, and serve!

Fresh Summer Salad

Serves 8

• 4 cups romaine lettuce
• 2 cups strawberries, chopped
• 1 avocado, diced
• 1 cup carrots, shredded
• 1 large cucumber, diced
• ½ cup pine nuts
• 3 tbsp. basil and lemon salad dressing or sweet orange dressing

Method:

• Mix all ingredients in a bowl.
• Drizzle dressing on top, and serve cold!

A salad goes great with any BBQ dish- dress it up with low FODMAP dressing and enjoy!

Low FODMAP Main Dishes

Delicious BBQ Chicken Wings

Serves 6-8

Ingredients:

• 2 ½ lb. chicken wings
• 1 pack BBQ spice mix
• 1 tbsp. olive oil

Method:

• Marinate the chicken in the spices and oil for 1 hour.
• Grill until fully cooked, and golden on both sides.
• Serve hot.

Grilled Mexican Style Lamb

Serves 6-8

Ingredients:

• 8 lamb chops
• 1 pack Mexican/Taco Seasoning mix
• ¼ cup olive oil
• 1 tsp. brown sugar
• 1 tsp. dried oregano
• 1 tbsp. rosemary

Method:

• Place all ingredients in a zip lock bag, and shake until mixed. Marinate for an hour.
• Heat a grill on medium high with a splash of olive oil.
• Cook chops according to preference (around 5-7 minutes on each side).
• Serve & enjoy!

Simple Macaroni & Cheese

Serves 2-4

Ingredients:

• 8 oz. gluten free pasta
• ¾ cup lactose-free milk
• 1 tbsp. olive oil
• 1 cup sharp cheddar, shredded
• 1 tbsp. rice flour
• Salt and pepper to taste
• Pinch of Asafoetida Powder

Method:

• Cook pasta according to directions.
• In a pot, heat milk over medium heat with olive oil.
• Add flour, salt and pepper.
• Remove from heat and add cheese.
• Combine pasta with cheese and milk, and serve.

Low FODMAP Desserts

Bite-Sized Raspberry Popsicles

Serves 4

Ingredients:

• 1 1/2 cups fresh raspberries
• 2 cups water
• Ice-cube tray
• 1 tbsp. maple syrup
• 4 popsicle sticks, broken in half

Method:

• Boil fresh raspberries in water until the mixture thickens.
• Add the maple syrup and mix thoroughly.
• Pour mixture into the wells of an ice-tray.
• Freeze the mixture for half an hour, then place a popsicle stick into each well.
• Freeze again until fully set.

Delicious Cocoa Truffle Bites

Serves 8

Ingredients:

• 4 tbsp. cocoa powder
• 1/2 cup coconut oil
• 2 tbsp. maple syrup
• 1 tsp instant coffee
• 1 cup pecans
• ½ cup coconut, shredded
• 1/8 tsp vanilla extract
• 1/8 tsp sea salt
• ½ cup gluten-free oats

Method:

• Grease an ice tray with a tsp. of coconut oil.
• Combine all ingredients until fully incorporated.
• Form into equally-sized balls, and pat down each truffle into the ice-tray wells.
• Freeze until solid, and serve.

Super Easy Peanut Butter Cookies

Serves 12-16

Ingredients:

• 2 cups peanut butter
• 2 cups sugar
• 2 eggs
• 1 ½ tsp. baking soda
• 1 tsp. vanilla extract (alcohol free)
• Pinch of salt
• 1 cup dark chocolate chips

Method:

• Preheat oven to 350 F.
• Line tray with baking paper.
• Mix peanut butter and sugar until smooth. Slowly add eggs in, then baking soda, then vanilla and salt.
• Mix in chocolate chips, and roll dough into small cookies.
• Bake for 8-10 minutes, or until golden.
• Cool for a few minutes and serve.