Low FODMAP Christmas Dinner: A Festive Menu for the Whole Family

Low FODMAP Christmas Dinner: A Festive Menu for the Whole Family

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

The Menu

Appetizer: Smoked Salmon Bites

• GF crackers or cucumber rounds
• Smoked salmon slices
• Lactose-free cream cheese
• Fresh dill and capers
• Lemon wedges

Assembly: Spread cream cheese on cracker or cucumber. Top with folded salmon, a sprig of dill, and a few capers. Arrange on a platter with lemon wedges.

Main: Herb-Crusted Prime Rib

• 5-7 lb bone-in prime rib roast
• 3 tbsp garlic-infused olive oil
• 2 tbsp fresh rosemary, minced
• 1 tbsp fresh thyme, minced
• 1 tbsp coarse salt + 2 tsp black pepper
• 1 tsp Dijon mustard

Method: Bring roast to room temperature (1 hour out of fridge). Mix oil, herbs, mustard, salt, pepper into a paste. Rub all over the roast. Sear at 500°F for 20 minutes. Reduce to 325°F and roast until internal temperature reaches 120°F for medium-rare (about 15 min/lb). Rest 20-30 minutes (temperature will rise 5-10°F). Slice against the grain.

Au Jus

• Pan drippings from prime rib
• 1.5 cups beef broth (onion/garlic-free)
• 1 tbsp garlic-infused olive oil
• Fresh thyme sprigs
• Salt and pepper

Deglaze pan with broth. Add oil and thyme. Simmer 10 minutes. Strain and serve alongside prime rib.

Yorkshire Puddings (GF)

• 1 cup GF flour blend
• 1 cup lactose-free milk
• 3 eggs
• 1/2 tsp salt
• Beef drippings or vegetable oil

Method: Whisk flour, milk, eggs, and salt. Rest batter 30 minutes. Put 1 tsp drippings in each cup of a muffin tin. Heat tin at 425°F until oil is smoking. Pour batter into hot cups. Bake 20-25 minutes until puffed and golden. Do NOT open the oven during baking.

Roasted Brussels Sprouts with Bacon

• 1.5 lbs Brussels sprouts, halved (low FODMAP at 1/2 cup per serving)
• 6 slices bacon, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper

Method: Render bacon in a skillet. Toss sprouts in oil, salt, pepper. Roast at 425°F for 25 minutes until crispy edges. Toss with bacon and drizzle with balsamic.

Duchess Potatoes

• 2 lbs Yukon Gold potatoes, peeled and boiled
• 3 tbsp butter
• 2 egg yolks
• 1/4 cup lactose-free milk
• Salt, pepper, nutmeg

Method: Mash potatoes with butter, milk, salt, pepper, nutmeg. Beat in egg yolks. Pipe into rosettes on a parchment-lined baking sheet. Brush with melted butter. Bake 425°F for 15-20 minutes until golden tips. Elegant and impressive.

Honey-Glazed Carrots

• 1.5 lbs carrots, peeled and cut diagonally
• 2 tbsp butter
• 1 tbsp maple syrup (substitute for honey for safer FODMAP profile)
• Fresh thyme
• Salt

Method: Sauté carrots in butter 5 minutes. Add maple syrup and thyme. Cover and cook 10-12 minutes until tender. Uncover and cook 2 more minutes to glaze.

Dessert: Chocolate Pots de Crème

• 6 oz dark chocolate (70%+), chopped
• 1.5 cups lactose-free cream
• 4 egg yolks
• 3 tbsp sugar
• 1 tsp vanilla
• Pinch of salt

Method: Heat cream just below boiling. Whisk yolks, sugar, salt. Slowly pour hot cream into yolks while whisking. Add chocolate and vanilla, stir until melted and smooth. Pour into 6 ramekins. Chill minimum 4 hours (overnight is best). Top with whipped cream and shaved chocolate.