Low-FODMAP feasts for Christmas Day
There is no need to miss out on a Christmas Day feast just because you have a sensitive tummy. We’ve adapted some Christmas favourites to meet low FODMAP requirements. We can’t guarantee there won’t be any bulging waistlines, but it will be purely due to over-indulgence, rather than any IBS-related bloating.
We also know that the even bigger culinary dilemma at Christmas is whether to go for a roast or a lighter, fresher seafood bonanza.. Even our team is split on this one. We’ve provided delicious options for both.
Roast Turkey
Some of us want to keep Grandma happy and go for turkey and all the trimmings even if it is 40 degrees outside. This one is for you!
Unsurpringly, we head to the UK and Delia for inspiration on the turkey recipe, but we’ve tweaked the stuffing and swapped sprouts for green beans. You will be familiar with the roast potatoes. We have given a slight twist to the carrots.
The bean and carrot recipes are low in fomaps, but do have butter and oil. If too much fat (or Christmas stress) is a trigger for your gut-symptoms, just keep them plain and simple.
Ingredients:
Roast Turkey:
1 turkey - about 6kg
Butter
Streaky bacon
For the stuffing:
250 g of breadcrumbs (use Baker’s Delight low fodmap bread)*
1 cup of spring onion green tops - finely chopped
1 and 1/2 tablespoons each of sage, thyme and parsley – fresh and chopped if you have it or a teaspoon of each of them dried
500g minced pork
grated zest of a lemon
150g chopped nuts - macadamia, brazil, walnuts and pecans
1 tablespoon of cranberries
1 egg (may need one more depending on size).
½ cup of melted butter and ½ cup of olive oil
50ml of water
salt and pepper
* if you can’t find the bread, use a large grated carrot gently sweated in some of the olive oil
Method:
Pre-heat the oven to gas mark 7, 425°F (220°C). Ensure turkey is at room temperature and also the stuffing . This can be made the night before by simply mixing all the ingredients.
Delia recommends stuffing the bird. We’ve found that we can speed up overall cooking times by cooking the stuffing in a seperate dish. The choice is yours (and may depend on oven space). Little stuffing rolls wrapped in bacon are also a delicious option.
To stuff the turkey, start at the neck end and make a space between the skin and the breast with your hand then ease in the stuffing. Don’t over pack. Close the skin back and fix in place with a small skewer. The rest goes in the main cavity of the turkey.
Arrange two large sheets of foil across your baking tin – one widthways, the other lengthways. Lay the turkey on its back in the centre. Rub it with butter, then season with salt and pepper. Place rashers of bacon across the breast and legs.
Pull up the foil and crimp neatly to make a tent over the bird. Don’t wrap it tightly - you want the hot air to circulate around it.
Cook at the high starting heat for 40 mins. After that, lower the heat to gas mark 3, 325°F (170°C) and cook for a further 3 and 1/4 hours.
Then tear away the foil and remove the bacon to crisp up seperately.
Turn up the heat to gas mark 6, 400°F (200°C) and cook the turkey for a further 30-45 minutes, with lots of basting during this time.
Check the temperature to ensure it is done. The safest way is with a thermometer - it should be 74 °C. Alternatively, check the juices are running clear.
Allow to rest for 30 mins before carving. In the meantime, make the gravy and turn the heat up for the roast potatoes.
Trimmings (serves 6)
Roast Potatoes
Ingredients:
1.5 kg of peeled potatoes (use Dutch Cream, Desiree, Coliban or Sebago)
150g of vegetable oil
Method:
Pre-heat the vegetable oil in a baking tray in an oven at gas mark 7, 425°F (220°C). Chop the potatoes into big even chunks and place in a pan. Pour over boiling water and parboil for 7 minutes. Drain the potatoes and let them steam dry for a couple of minutes. Return to the pan and replace the lid and hold it in place whilst you give the potatoes a really good shake to roughen them up.
Get your oven glove ready and remove the tray from the oven and place over a medium heat on the hob. Gently, add the potatoes. Tip the tray to allow you to spoon hot oil over all the potatoes then return them to the overn to roast for 45 to 55 minutes. Turn them half way through.
Serve immediately.
Gravy
Ingredients:
Juices from the turkey
4 cups of stock - use Massel or San Elk low fodmap stock powder
2 tablespoons of gluten-free plain flour
Method:
Tip all the fat and juices out of the foil into the roasting tin. Spoon off as much fat from the juices as you can in a corner of the tin. Mix the the flour into the juices over a low heat. Gradually whisk in the stock. Let it reduce a little to concentrate the flavour, and then season to taste with cracked pepper
Glazed Baby Carrots
Ingredients:
180 ml of water
1 and 1/2 tablespoons of caster sugar or maple syrup
2 tablespoons of peeled and grated ginger
20g butter
zest and juice of half a lemon
450g well scrubbed baby carrots
1 tablespoon of chopped fresh mint
Method:
Put the water, caster sugar (or maple syrup), grated zest and lemon juice, ginger, butter, salt and pepper in a saucepan. Bring to the boil and add the baby carrots. Cover and cook for 5 mins. Removed lid and reduce the liquid until carrots are sticky and glazed. Add the chopped mint.
Sauteed Green Beans with Almonds
Ingredients:
450g green beans
55g flaked almons
3 tablespoons of olive oil (garlic infused if you have it)
Method:
Top and tail green beans and cut into 2.5cm pieces. Cook in boiling water for 2 mins then drain.
Heat the oil in frying pan. Fry almonds for a minute or two until golden. Stir in beans and cook gently until beans are tender.
Seafood extravaganza
Gather your favourite seafood - crayfish, crabs and or prawns. We like them best simply boiled. If you have a really good seafood supplier, simply buy them cooked on the day. If you catch them yourself or like cooking them super fresh, follow the guidance below. Of course, if you prefer to grill them on the barbie - go for it!
Crayfish - it is kindest to stun the crayfish first before killing and cooking. You can stun them by either by chilling in the freezer or an ice saltwater slurry, then cut them completely in half along the midline from the rostrum to tail. The RSPCA provide detailed instructions.
Thoroughly clean.
Cook in salted water. Bring a pot to the boil and follow the time guide below:
600 g to 800 g - 9 to 10 minutes
800 g to 1 kg - 11 to 12 minutes
For every 100 g over 1 kg, add another minute
2 kg - 22 minutes
Crab - Again the RSPCA provide information on how to humanely prepare crabs.
Smaller crabs take 8-10 minutes to boil. Increase the time for larger crabs.
Prawns - ensure you use a small knife or skewer to de-vein. The cooking time varies with size, they will turn pink when cooked. As a guide, small to medium sized prawns take 3 - 4 minutes, large prawns take 5 - 8 minutes and jumbo prawns will need 7 - 8 minutes cooking time.
Serve your seafood with lemon or lime slices and a fresh green salad of cos lettuce, cucumber., and the green end of spring onions. You may also wish to add sauces/dips.
Sauces
Herb dip - simply combine:
1 cup lactose-free sour cream
1/2 tablespoon of finely chopped parsley
1/2 tablespoon of finely chopped mint
1.2 tablespoon of finely chopped capers
1 tablespoon of finely chopped cornichons
a small queeze of lemon or lime juice
salt and pepper
Wasabi Cream - simply combine:
1 cup lactose-free sour cream
Wasabi powder (not paste, which contains sorbitol) to taste
a small squeeze of lime juice
salt and pepper
Marie-Rose (if you can tolerate chillies) - simply combine:
1 cup low-fat mayonnaise
a dash of tabasco
a level tablespoon of tomato ketchup (Fody’s is best)
a small squirt of lemon juice
salt and pepper
Pavlova
We may have turned to the UK for the roast turkey, but we’re firmly back in Australia for dessert.
There really is no better low-FODMAP dessert than simple meringues, freshly whipped low-lactose cream and your favourite low fodmap fuit.
We are not going to give you a meringue recipe, we are sure that you have your own.
Note, that low-FODMAP fruit servings are:
5 strawberries (yes, strawberries have been re-tested by Monash and are no longer listed as fodmap free)
1 cup of blueberries
1/3 cup raspberries
2 small kiwis