A Low FODMAP Christmas

Having IBS and other stomach related illnesses really can limit your diet, which is hard enough all year round but especially at Christmas! Therefore we thought we'd share with you a perfect starter, main and dessert so you don't have to miss out on the big day and they're completely low FODMAP! 

Starter - Ham Hock Soup 

Ingredients: 4 medium carrots, 1/2 bunch celery, 1 large turnip, 1/2 tbsp olive oil, 1 cup soup mix, 1 Ham hock (approx 1.2kg), 2 Massel 7’s Chicken Stock cubes (crushed), 2L water, Salt and Pepper.


1. Dice the carrots, celery and turnip into small cubes. Alternatively you can grate the vegetable but I prefer diced.

2. Heat the olive oil in a large stock pot ensuring its nice and hot, then add all the diced vegetables. Add a pinch of salt and stir well until the vegetables soften trying not to let them brown.

3. Once the vegetables have softened, score the ham hock a few times to help release the flavours and then place in the pot along with the soup mix.

4. Add the water along with the stock cubes and bring to the boil. Once at boiling point lower the heat to a simmer and allow the flavours to develop for around 2 hours. Check the water level every now and then and also remove any white foam that might come to the surface. This is the impurities coming from the ham hock. If the water level is getting too low you can top it up as you go.

5. After approx 2 hours remove the ham hock from the soup and transfer to a chopping board. Remove the skin and place this back in the soup while you remove the rest of the meat. Cut the ham from the bone and chop into small cubes also. Place the meat and bones back into the pot and simmer for a further 15 minutes.

6. Remove the skin and ham bones and season with salt and pepper to taste. Enjoy straight away or allow to cool and portion into smaller containers ready for the freezer.


Recipe and Images: http://www.fructosefriendlychef.com.au/


Stuffing: 9 slices gluten free bread, 4 tbsp dairy free spread (olive oil spread or butter), 1 tbsp garlic infused oil, 120g (1 & 1/2 cups) leek (green tips only), Small handful of fresh parsley, 1 tsp dried sage, 1 tsp dried oregano, 1/2 tsp dried thyme, 1/4 tsp salt, 1/4 tsp black pepper, 125ml (1/2 cup) low FODMAP chicken stock.

Chicken: 1.8kg whole chicken, salt & pepper, Drizzle of olive oil, Small handful of fresh thyme, 1 large lemon.

Roast Veg: 420g Japanese pumpkin (buttercup pumpkin or supermarket squash) OR sweet potato, 1.2kg potatoes, Carrots, 360g carrot, Garlic Butter.

Green Beans: 320g green beans, 1/4 tsp garlic infused oil, 1 tbsp dairy free spread (olive oil spread or butter), 

Homemade Gravy: 250ml (1 cup) low FODMAP chicken stock, Pan juices (these are from your roast meat), 1 tbsp cornflour.


  1. Preheat the oven to 180ºC (350ºF) bake function. Take the chicken out of the fridge and allow it to warm for 30 minutes at room temperature. While the chicken warms you can prepare it for roasting. Place the chicken in a roasting tray (if possible use a smaller roasting tray & don't line the tray as you will want to use the tray juices later). Drizzle with olive oil and a few good grinds of salt and pepper. Rub the seasonings into the skin - don't forget to season underneath the chicken. I don't like soggy stuffing so I bake the stuffing as a side dish. Instead I place a handful of fresh thyme and a large lemon into the chicken cavity. Make sure you prick the lemon skin all over before placing it in the cavity.

  2. While the chicken finishes warming, you can start preparing your stuffing. Roughly shred the gluten free bread into small pieces and place a large bowl. In a small bowl melt the dairy free spread (olive oil spread or butter) in the microwave, and then mix it with the garlic infused oil. Drizzle it over the bread and toss until the bread is well coated. Spread the bread out onto a baking tray, place in the oven and bake for 5 minutes, then turn/toss the bread, and cook for another 3 to 5 minutes, until the bread starts going golden brown. Then remove from the oven.

  3. Place the chicken in the oven on the middle rack or just slightly above. Every 30 minutes, baste the chicken using the pan juices. Cover with tinfoil once the skin has turned golden brown. The chicken will need to cook for about 1 hour 40 minutes, until the juices run clear.

  4. Finish preparing the stuffing. If you want your stuffing to be finer you can place it into a food processor and process until it's your desired texture. I like my stuffing chunky and crunchy so I don't always do this. Place the toasted bread in a medium sized casserole dish. Roughly chop the green leek tips and fresh parsley. Place the leek tips, fresh parsley, dried herbs (sage, oregano, thyme), salt and pepper in the dish and mix well. Place to one side.

  5. Prepare the roast vegetables. Peel and cut the potato and sweet potato (or pumpkin) into small chunks. Place in a large roasting tray. Drizzle in olive oil and season with salt and pepper. Mix well. Place in the oven about 50 minutes after the chicken. Turn the roast vegetables after 25 minutes of cooking. Cook until golden and tender (this should take about 45 to 55 minutes).

  6. Prepare the carrots by cutting into small sticks. Place in a microwave proof bowl, add about 2 tablespoons of water and cover with a plate. You will cook these in the microwave as you make the gravy.

  7. Prepare the green beans by removing the tips. Place to one side.

  8. When you remove the chicken, you need to place the stuffing into the oven. Before baking the stuffing, pour the hot chicken stock evenly over the stuffing - you want the stuffing moist but not soggy (you can add more stock if needed). Place in the oven and bake uncovered for about 15 minutes, stirring half way through. If the top won't go crunchy grill it under the oven grill on high for 2 to 3 minutes.

  9. Once the chicken is cooked, remove it from the oven, transfer it to a carving board, and wrap in tinfoil. Allow to rest while you make the gravy, green beans, and carrots.

  10. To make the gravy place the roasting tray over the stove element over medium low heat. Add one cup of hot chicken stock and stir until the pan juices dissolve. In a small cup, place the cornflour with 1 & 1/2 tablespoons of warm water. Mix until the cornflour dissolves. Add the cornflour mixture to the gravy and mix well. Continue to stir occasionally until the gravy thickens (this should take 2 to 3 minutes). If the gravy won't thicken dissolve some more cornflour and add it to the pan. Season with salt & pepper as needed. Transfer to a gravy boat or cup for serving.

  11. While the gravy cooks, blanch the green beans in a small saucepan of boiling water for 2 to 3 minutes, until they are bright green and tender. Drain and mix through the dairy frre spread (butter) and garlic infused oil.

  12. Cook the carrots in the microwave for 2 to 3 minutes on high until tender. Then drain.

  13. Carve the roast chicken. Serve with the roast veggies, garlic butter green beans, carrots, crunchy bread stuffing, and homemade gravy.

Recipe and Images: www.alittlebityummy.com


Cake: 3/4 cup coconut oil, softened, 1/3 cup maple syrup or rice malt syrup, 1/4 cup castor sugar, 2 tbsp. dextrose, 1 tbsp. brown sugar, 2 eggs, 1 tsp. vanilla extract, 500 g gluten free plain flour or spelt flour (not gluten free, omit chia or xanthan gum), 1 tbsp. chia meal or 3/4 tsp. xanthan gum, 3 tsp. ground ginger, 1 tsp. ground cinnamon, 1/4 tsp. ground cloves, Zest of 1/2 an orange, 1 tsp. salt, 1 1/4 cups coconut milk, 1/4 cup freshly squeezed orange juice, 1 tsp. white wine vinegar, 2 tsp. baking powder, Optional: 1/4 cup sultanas or up to 1/2 cup of dried cranberries soaked in 1/8 cup whiskey for 4 hours.

Royal Icing: 1 egg white, 1-1 1/2 cups icing sugar, 1 tsp. vanilla extract.

Decoration: Nonpareils (the edible silver balls), Strawberries or fruit of choice.


At least four hours before you plan to make the cake, start soaking the sultanas or dried cranberries in whiskey. This is an optional step, you can omit the sultanas if they trigger your IBS, or swap in the dried cranberries.
Preheat your oven to 180 C/350 F and grease your bundt pan, grease and line your 20 cm/9 in cake tin, or line your 12-hole muffin tin with patty pans.
In the bowl of your stand mixer, add in the coconut oil, maple syrup, castor sugar, dextrose and brown sugar and beat for 1 minute at a low speed, followed by 2 minutes on high. Stop, add in the eggs and vanilla extract, then continue to mix for another minute at a medium speed. Meanwhile, in a large bowl, sieve the flour of your choice, chia meal (if using gluten free flour), ground spices and salt and roughly mix them together.
Get the coconut milk ready and then alternate adding thirds of the dry mix and the milk and mixing, until everything is used. If you feel the batter is too runny, don’t use all the milk – coconut milks don’t have a uniform consistency, unfortunately, so yours may be different than mine.
Mix the freshly squeezed orange juice, white wine vinegar and baking powder together and quickly pour it into the cake batter, then mix on high for 30 seconds. Next, add in orange zest and the optional sultanas/dried cranberries and whiskey and mix through until combined. Pour the mixture into your prepared cake tin and bake according to the instructions below.
Once the cake has cooled, flip it out onto your serving dish of choice and make the royal icing.
Beat the egg white until it forms a soft peak (it will look like sea-foam), then slowly add in the sieved icing sugar, until the batter just begins to form stiff peaks. If you add in too much, the icing will be quite stiff and harder to spread – this quality is great when you want to pipe fine details, like on gingerbread biscuits but not when you want to spread the icing easily over an entire cake.
When your icing is ready, immediately ice your cake and sprinkle with the nonpareils, or decorations of your choice. Royal icing dries very quickly when exposed to air, so it becomes rough, harder to spread and less sticky for your decorations. It will keep well for up to one week in an airtight container in the fridge.

Recipe and Images: www.notfromapacketmix.com