Simple & Healthy Low FODMAP Appetizers

Hello Friends…I hope you are slowing down at work and/or school and getting in to the holiday spirit.

Today, I thought I would provide a few easy to prepare low FODMAP (and gut friendly) appetizer ideas that you can easily prepare for the upcoming festivities.

As a dietitian, my philosophy about nutrition has included the 85/15 rule. I enjoy healthy, nourishing foods for the majority (85%) of my diet but also indulge in treats (15%) occasionally too. Oh…and I don’t get micro with the math here…just use those percentages loosely in my head when selecting and eating my meals. I like how I feel when I eat foods with high nutritional quality and make an effort to maximize nutrition in every bite. For example, I may do this by adding hemp seeds and a few banana slices to my peanut butter toast, topping my morning oats with wild blueberries, chia & pumpkin seeds or even when making chocolate bark, I might add walnuts, pumpkin seeds and a few dried cranberries to add an extra nutritional punch. 🙂  Personally, it is essential that I enjoy every bite…so flavor and enjoyment always comes before nutrition. Fortunately, I have found a wide variety of nutritious foods that I adore. And, I keep trying new foods which helps expand my diet even more.

When I was a little girl, I was a bit of a picky eater. At least, according to my Dad, a German immigrant, that would eat anything from head cheese (don’t even ask what that is!) to liverwurst. My dad had a very expansive palate and used to say to me, “your taste buds are in your feet.” Ha! 🙂 My diet preferences have changed so much since my childhood, gratefully. 🙂 When Russ and I visit Japan, I was on my own during the day while he worked. The food in Japan was a bit outside my box… (I don’t eat sushi).  When I met a fellow American while traveling, my new friend asked if I was a foodie. I proudly said, “Yes! I would consider myself a foodie.”  As we ventured around the small towns outside of Tokyo together we decided to get a bite to eat. My new friend, asked if I wanted to eat some sea urchins at one of the local restaurants. I thought to myself, I guess I am not a foodie afterall! 😉 In all honesty, it took us about an hour to find a restaurant that featured food I would eat! How about you…do you have a picky palate? Do you eat to life or live to eat?

Okay, so back to appetizers. Here are 5 low FODMAP apps that are yummy and provide good nutrition for your overall health!

  1. Cheese, cracker and veggie tray.  Select a mix of your favorite low FODMAP cheeses from sharp Cheddar to creamy Brie. Add a nice selection of nutrient dense crackers, such as Mary’s Gone Crackers (original flavor–some varieties have onion and garlic), red grapes, baby carrots, bell pepper strips & olives.
  2. Low FODMAP hummus–find my recipe here.  Enjoy with baby carrots, cucumber wedges, and red bell pepper strips.
  3. Roasted & seasoned nuts OR chickpeas! I use the Union Square NYC restaurant roasted nut recipe and sub in light brown sugar for the dark brown sugar. Find recipe here!  Nut portions should be limited on the low FODMAP diet to a handful–but this warm and seasoned nut appetizer is. to. die. for. And here is my roasted chickpea recipe!
  4. Mini caprese bites. So cute and delicious….and always a crowd pleaser. No recipe needed, just place a small fresh mozzarella ball, basil leaf and grape tomato on a cute toothpick or mini skewer. Place on tray and drizzle lightly with balsamic vinegar and olive oil.
  5. Buffalo chicken meatballs. These tasty meatballs offer a healthier alternative to the traditional chicken wings. They are easy to make, travel well, and are a big crowd pleaser!


One reply on “Simple & Healthy Low FODMAP Appetizers

  • Amanda Miller

    Hi Kate! These appetizers look great. I have a question unrelated to this post…I’m beginning to reintroduce foods after the elimination phase of the fodmap diet. Is it easier to introduce onion (the vegetable) or onion powder? Likewise, garlic or garlic powder?

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