A low-FODMAP feast for Christmas in July
It’s that time of year…when we dig out the ugg boots, beanies and blankets and look forward longingly to summer *.
One highlight in the calendar, that can brighten up the darkest evening is a Christmas in July celebration. And there is no need to miss out on a feast just because you have a sensitive tummy. We’ve gathered our low-FODMAP Christmas favourites to meet your special 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.
* remember our Aussie Summer Strawberry Superflora or Tropical+ Daily Gut Health Boost can provide a taste of summer all year round.
Roast Turkey
Whilst a real Aussie Christmas may involve seafood, a Christmas in July celebration calls for something hot, hearty and more traditional in colder climates.
Unsurpringly, we head to the UK and Delia Smith 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 fodmaps, but do have butter and oil. If too much fat is a trigger for your gut-symptoms, skip them and keep your veggies plain and simple.
If you can’t find a turkey at the shops swap for two free-range chicken. I can fit two side by side in my roasting tray.
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 - brazil, macadamia, pecans, and walnuts
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 gloves 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 a low fodmap stock powder, such as San Elk low-FODMAP vegetable stock
2 tablespoons of gluten-free plain flour (or a 1 tablespoon of cornflour)
Cracked black pepper to season at the end
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 salt and pepper.
Alternatively, omit the plain flour and make a paste with the cornflour and a little of the stock. Whisk this through the juices and stock mix once the stock has been added to the pan.
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.
Dessert
Ok, we have a couple of options for dessert.
Pavlova
The first is an Aussie classic.
One of the easiest (and most impressive) low-FODMAP desserts is Teh classic combo of simple meringues, freshly whipped low-lactose cream and your favourite low fodmap fruit.
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
Berry Crumble
If you prefer a more warming option. Stick with the berries, but top with a delicious low FODMAP crumble. It is particularly pretty served in individual ramekins.
Ingredients (serves 4):
Berry mix per pot:
3 tbsp of blueberries (frozen or fresh)
2 raspberries
1/2 tsp caster sugar
1.2 tsp vanilla extract
a generous grating of orange zest
Topping:
1/4 cup oats blitzed to flour
1/4 cup desiccated coconut
1/4 cup chopped walnuts
1/4 cup of caster sugar
50g of cold butter
Method:
Add the berries, vanilla extract, caster sugar and orange zest to the pots, stir and leave to sit for 30 mins or so - a little longer if berries are frozen.
Pre-heat oven to 180 degrees C.
To prepare the topping add all the dry ingredients to a bowl and stir. Chop the butter into 1 cm cubes, and rub into the dry mixture with your fingertips. Sprinkle on top of the berry mix.
Bake on a tray in the middle of the oven for 15 mins, or until the crumble is golden and the berry mix bubbles.
Best served with home-made lactose-free ice-cream.
Hot Chocolate and Marshmallows
Alternatively, you could enjoy one of our marshmallow snowmen. These provide a sweet treat that EVERYONE will love!
They pair perfectly with a mug of one of our new Gut-friendly Hot Chocolates. Either split super sized marshmallow in half and decorate with a wooden toothpick dipped in dark chocolate, plus orange icing… or help the kids make their own ‘Olafs’ with regular sized marshmallows and straight pretzel sticks. Up to 4 regular sized marshmallows are low in FODMAPs.
Top tip, adding frothed milk to your hot chocolate helps your snowman to float 😀.
Enjoy!
