Summer BBQ: Low FODMAP Style

Well, friends, summer has finally arrived! Some of my favorite summertime must-dos include: a trip to the quaint island of Nantucket, floating on my frosted donut shaped inflatable raft at Ogunquit Beach in Maine during low tide, eating fresh picked Maine blueberries and lobster…and kicking it back a bit more with friends and family. How about you?

I love grilling up a storm too. Today, I thought I would provide a few low FODMAP BBQ menu inspirations and products you might want to try as we gear up for the 2018 summer BBQ season!

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Kick off your BBQ with some tasty + easy to prepare apps that you and your guests can enjoy while playing a little badminton, horseshoes, cornhole and sipping on your favorite iced beverage.

A few of my favorite summertime low FODMAP appetizers include:

Caprese bites:  No recipe needed, just place a small fresh mozzarella ball, a sweet basil leaf and grape tomato on a cute toothpick or mini skewer. Drizzle with balsamic vinegar, if desired or a little olive oil, salt and pepper. 

Grilled Cantaloupe and Proscuitto

FODY low FODMAP certified BBQ chips

Low FODMAP hummus with carrots, cucumber spears and red pepper strips

FODY low FODMAP certified salsa and corn chips  (I love adding a little fresh chopped cilantro into the salsa to add an extra pop of flavor, though this salsa is amazing on its very own).

Low FODMAP antipasto skewers

A cheese plate is always a good idea, right? 🙂  Select your favorite low FODMAP cheese ( I go for Brie and sharp cheddar), grapes, low FODMAP crackers ( I like rice crackers or Blue Diamond almond nut thins), olives and salted pecans or peanuts.

Main dishes

Grilled Salmon with Asian Mint Dressing

Simple low FODMAP grilled burgers (use ground chicken, beef, pork or combo!), form patty, top with FODY Steak Spice Blend Seasoning Grill up! So simple and this seasoning blend pairs perfectly with all types of burgers. Add a slice of cheddar or Swiss if you feel like a bit of melted cheese.

Flavorful Low FODMAP Shrimp Kabobs for 4: Purchase frozen deveined and de-shelled extra large shrimp (about 1 pound bag).  Rinse 24 extra large shrimp in colander to defrost then add to medium glass bowl. In a small bowl, whisk 1/4 cup FODY garlic infused oil, juice of two lemons, 1 tablespoon fresh dill and 2 teaspoon Dijon mustard, salt and pepper to taste. Drizzle mixture over shrimp. Add bite size pieces of: red bell pepper (1 large bell pepper), zucchini (1 medium), and summer squash (1 medium)  to bowl, as well. Stir to coat. Marinate veggies and shrimp in the refrigerator for 3 hours. Thread 3 shrimp per skewer, alternating with vegetables, creating about 8 skewers. Grill over medium heat for about 2-3 minutes per side–shrimp should be opaque and cooked through and veggies lightly charred.

Side Salad Dishes to Share

Cabbage Slaw with Peanuts and Sesame Seeds

BLT salad with avocado

Mediterranean Rice Salad

And of course, a few sweet endings to make your BBQ complete!

Two of my latest favorite low FODMAP treats are the Chocolate Walnut Brownies and Chocolate Chunk Cookies from my latest book, The Low FODMAP Diet Step by Step with recipe developer Dede Wilson. These chocolate treats are so delicious and failproof!

Of course, I have many desserts on my blog, but these three recipes have been super popular:

Frosted two bite low FODMAP brownies

Flourless chocolate cookies are easy and amazing!

And of course, you can’t go wrong with homemade low FODMAP “Oreos”.

Grilled pineapple spears are yummy too.

Or keep it easy and toast up some marshmallows by the campfire…a delicious way to end a great BBQ.  Most marshmallows are made with light corn syrup NOT high fructose corn syrup and can be enjoyed on the low FODMAP diet. Just don’t eat the entire bag!

Homemade marshmallows are super fun to make too. If you like to get crafty in the kitchen, check out this good homemade marshmallow recipe. 

For quick and convenient pre-packaged sweets– I love Aleia’s peanut butter cookies or Aleia’s vanilla bean cookies.

For more inspo, considering following my Instagram feed where I share other low FODMAP finds, recipes and tips.

In other news…I have been traveling like a crazy lady. 😉 Last week in Austin, then to Maine for the long weekend, then to NYC on Tuesday and today I hit the airport again….I am off to Digestive Disease Week (DDW) in Washington DC. DDW is one of my favorite conferences–all about gut health topics–including all the latest research. I will be sure to do a recap on my return.

Also I will be hosting a Facebook live on the International Foundation for Functional Gut Disorders FB page on June 4th at 1 PM EST…the IFFGD facebook page can be found here. Tune in and please ask your burning IBS and low FODMAP questions!

By the way, I would love to hear from you…what would you like me to post on my blog next? Any recipe requests or interest in any specific gut health topics?

3 replies on “Summer BBQ: Low FODMAP Style

  • Esther

    Super great post !
    If your time permits ..
    How about a Dairy Free post ?
    Foods that provide calcium for those who have issues with dairy ..
    Cheese suggestions that we might tolerate .. Portion size ?
    Also .. can you comment on Lactaid pills .. ? Do they really work ?
    What is the best time to take ? With the meal or in advance ?
    Any info you can share would be great !
    Wow .. you are one busy lady ! !
    Enjoy your vaca time in ME and Nantucket ! Both absolutely gorgeous !
    Thank you Kate !

    Reply
  • Emily

    Hi Kate,

    Your posts are so helpful. Thank you! You may have covered the topic earlier, but can you talk about stacking fodmaps? I don’t always seem to have an immediate reaction to something highfodmap but if I eat moderate amounts I just have discomfort.

    Can you maybe also talk about some of the other symptoms that IBS patients get besides the abdominal issues. Maybe symptoms that aren’t bowel related but are common in ibs patients?

    Thanks!

    Reply
  • Amy

    Hi Kate,

    These are some great ideas. I’ve never had coleslaw with peanuts before. I’ll definitely check that out! I’m also super pumped to give your low FODMAP Oreos a try!!

    Reply

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