Summer is my favourite time of year. Nothing beats a backyard barbecue BBQ on a warm summer day with family and friends. You can’t go wrong when you combine warm weather, good company, and great food! Last month we talked all about making FODMAP friendly proteins on the BBQ and this month we share some advice about other picnic potluck items. I know firsthand that having digestive issues can interfere with your summer – so take our advice when planning meals and try out these dishes!
Wondering what affects symptoms of IBS like gas, bloating, abdominal pain, diarrhea or constipation? You’ve got to understand more about the FODMAPs, poorly digested sugars that are the most common triggers in digestive issues. Download my free eBook – Click here to get a copy emailed to you right away.
This week the team and I got together and prepared a few delicious low FODMAP recipes that are perfect to bring to a backyard barbecue or picnic potluck. These dishes are low in FODMAPs (which are poorly digested sugars that cause gas, bloating, discomfort, etc.) so they won’t cause you concern… plus these are just normal dishes that everyone is sure to love!
Low FODMAP Recipe: Potato Salad
This twist on potato salad is a delicious alternative to the traditional version, with an oil based dressing, it’s a light and good for your gut substitute.
Makes: 4-6 servings
Time: 20 minutes prep, 40 minutes cook
1.5 lbs mini potatoes (I used a bag of assorted coloured minis to add some colour to the salad)
2/3 cup thinly sliced fennel bulb
1 red bell pepper, diced
600 g sliced pancetta,cut into 1/4-inch pieces (or try using bacon or ham)
1 tbsp white wine vinegar
2 tbsp garlic infused olive oil
2 tsp Dijon mustard
Salt and pepper to taste
Chop mini potatoes into quarters. Fill a large pot with water and about ½ tsp Of salt. Add potatoes and bring to a boil. Boil until potatoes are almost tender-slightly undercooked is best for potato salad (about 20-25 minutes). Drain the potatoes and spread out on a cookie sheet to cool.
In a small pan, heat 1 tsp of olive oil over medium heat. When oil is warm add sliced fennel and red peppers, sautée until tender (about 5 minutes). When fennel and peppers begins to soften, add pancetta. Cook for around 2 minutes or until pancetta is lightly brown and crisp.
Whisk vinegar, olive oil, mustard, salt and pepper together in a small bowl.
Transfer potatoes to a large bowl. Add in the pancetta, fennel and red peppers.
Drizzle the dressing over the salad and gently toss until thoroughly coated.
Garnish with chopped parsley.
Chill until ready to serve.
Note: We ate this salad cold but thought it would also be lovely served immediately, still warm, as a side dish. If you serve it cold you can prepare this salad the night before, allowing it to sit overnight helps the flavours deepen.
LOW FODMAP RECIPE: Southwestern Chopped Chicken Salad
This bright, colourful salad was a perfect side dish at our potluck. We ate it in lettuce wraps so no utensils were needed! Note that corn and avocado both contain moderate amounts of FODMAPs so in this recipe, we have added just the right amount. The best portions for easy digestion are ½ cob corn and 1/8 avocado.
Makes: 4-6 servings
Time: 20 minutes prep, 20 minutes cook
500 g chicken breast, cooked and chopped (about 2 breasts)
1 orange bell pepper, diced
1 pint (2 cups) cherry tomatoes, quartered
1 cup corn kernels, or from 2 small cobs
½ cup green onions, green part only, diced
Salt and pepper
1 head Boston lettuce
1 cup, packed, cilantro (leaves and stems)
1 lime, juiced
3 tbsp olive oil
2 tbsp apple cider or white wine vinegar
1 tsp maple syrup
½ tsp cumin
½ tsp chilli powder
Dice vegetables into similar size pieces; Add chicken and all vegetables besides lettuce to a large bowl and toss.To make the dressing: combine all ingredients in a food processor or blender; blend on high until smooth.
Add dressing to chicken and vegetables, toss to combine. Season with salt and pepper as desired.
Refrigerate until ready to serve. To serve, place bowl of salad out with washed and dried lettuce leaves. Instruct guest to scoop the salad into the leaves and enjoy.
Note: You may find that you have more dressing than you need. Use as much or as little as you prefer. Store any leftover dressing in the fridge for up to one week.
Low FODMAP Recipe: Sweet and Simple Gluten-Free Low FODMAP Strawberry Rhubarb Tart
Lastly, we satisfied our sweet tooth with a seasonal treat. Strawberries and rhubarb pair perfectly together, are currently in season, and can be found locally in Ontario. This Sweet and Simple Strawberry Rhubarb Tart is a perfect way to enjoy seasonal, local produce!
Makes: 6 servings
Time: 60 minutes prep, 15 minutes cook
1 ½ cup all purpose gluten-free flour
½ tsp salt
2 tsp sugar
½ cup cold butter (OR ¼ cup butter & ¼ cup shortening)
4 tbsp. ice water
3 cups diced strawberries
1 cup diced rhubarb
½ cup sugar
2 tbsp. corn starch
1 tsp. lemon juice
Combine flour, salt and sugar in a medium sized bowl.
Cut shortening and/or butter into the dry flour mixture using a pastry blender, until the mixture is coarse and crumbly (fat should be cut into small pieces and coated in flour).
Add cold water to the dough mixture (can add more water if the dough is very dry). Lightly kneed into a ball.
Wrap the ball in plastic wrap and refrigerate for at least 1 hr.
Once dough has chilled, roll it out on a floured surface. Roll the dough evenly to ¼ inch thick and cut using a circular cookie cutter.
Place cut pieces of dough into small muffin tins or small tart tins. Bake at 400°F for approx. 15 min (until crust is lightly browned).
Allow the crust to cool after cooking, before adding filling.
While tarts are cooking combine cut strawberries, rhubarb, sugar, lemon juice, and corn starch in a medium sized pot. Heat over medium-high heat, stirring occasionally. Heat until the mixture gently boils and thickens (approx. 5 minutes).
Refrigerate assembled tarts until serving.
Note: you may be sensitive to butter as it has a small amount of lactose and shortening has not been tested yet for FODMAPs. Be mindful of this recipe and enjoy just a small serving to monitor how your body reacts.
This picnic was soooo good! Especially those tarts. We hope you enjoy these recipes. And remember: Don’t let IBS get in the way of having fun this summer. The key to avoiding digestive distress at social functions is to make sure that you have options that are both good for your gut and great tasting! This way you won’t be tempted by other foods that will end up causing you pain later.
Much love and good eating,