#024 Special Holidays & Christmas Low FODMAP Starters

Simple And Tasty Low FODMAP Starters To Prepare For Your Special Holidays

This is the first episode of the special holidays low FODMAP recipes series. If you struggle for ideas of what to prepare for your next special holiday or Christmas, that is IBS friendly for you, but also tastes delicious for your family and friends, here are some simple ideas.

In this episode, and for the next couple of weeks, we are going to talk about low FODMAP recipes for the holidays. I have chosen to do this so that you could get some ideas about what to prepare for those special occasions like Christmas or other special holidays that you may celebrate with your family. You may be inviting guests to your house, and if you are in charge of doing most of the cooking, you can easily prepare these low FODMAP dishes for everyone else as well and they will still taste fantastic. Alternatively, if you are invited to someone else’s home, you could bring a couple of these safe dishes and at least you will have something delicious and low FODMAP to eat.


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Can’t listen to this episode right now? Read the transcript below and click on the links to view the recipes discussed on this episode.

The links to these recipes, including their ingredients and all the instructions can be found below.

So, for this episode we are going to talk about starters or entrees of your special holiday meal, and I have invited three special guests.

My guests for this episode are Alexandra Adams, who is the author of the website Contented Belly. Alexandra will be sharing with us a delicious Broccoli Soup.

After Alexandra, we’ll talk to Laura Stonehouse, who is the creator of the website and cookbook Our House For Tea.

Laura will be sharing the recipe for a beautiful Aromatic Spiced Prawns on spiralized zucchini — or courgettes, as she comes from England. Don’t miss this because Laura and I had such a good time recording this and had a good laugh about some of the details of this recipe!

Finally, my last guest for this episode is Nataliya.

Natailya is the creator of the website Not From a Packet Mix (P.S. Natalya’s blog has moved to The Friendly Gourmandand she will be sharing with us a lovely Creamy Roasted Pumpkin  and Sage Soup, prepared the low FODMAP way.

The last recipe is from my own website and it’s one of my favourite, it’s  a very tasty Zucchini/Courgettes Tartlets recipe.

I hope you will find this useful and that you will be able to get some ideas of what to prepare for your family and for your guests during these special holidays. ENJOY!


alexandra adam of Contented BellyMy first guest for this episode is Alexandra Adams. Alexandra was diagnosed with fructose malabsorption and started the low FODMAP diet in 2013. After struggling to learn what and how to eat and researching more about digestive disorders, she created the website Contented Belly in 2015. The goal is to provide one site where individuals or families with food intolerances or dietary restrictions can find information, learn to love eating again, and not be ruled by their digestive system. Originally from New York, she now lives near Boston Massachusetts. She has a PhD in Biology, and in addition to working on Contented Belly, she is also a biology lecturer. In her spare time, she likes to cook and read, and she is currently in the process of learning about what she needs to do to grow her first vegetable garden.Low FODMAP recipe Broccoli Soup

Alexandra shares her recipe for a beautiful low FODMAP broccoli soup that has been adapted from her favourite cookbook — Joy of Cooking!




Laura Stonehouse - Our House For TeaMy second guest is Laura Stonehouse from the UK. Laura is a lifelong foodie and lifelong IBS sufferer. Laura first came across the low FODMAP diet, when she was put on the UK trial through her dietitian in 2012. The effects were so positive that Laura has become something of a low FODMAP evangelist! It did leave the question – “What can you eat?’  She was trying to fit a very restricted diet around a busy family life, and this led Laura to start her blog Our House For Tea, in 2013. The aim has always been to create delicious family teatimes that were not too dissimilar to what everyone else was eating – it was paramount that the food could look as normal as possible. In this way Laura loves to share the real-life experience of trying to cater for family and friends in a wholly inclusive way.

Laura’s recipe book, Our House for Tea, was published in September of 2016 and it is available on the Our House for Tea website, in bookshops, and online.

low fodmap recipe Aromatic Spiced Prawns low fodmap

Laura shares with us her delicious recipe for  Aromatic Spiced Prawns.





Nataliya of Not From a Packet Mix

low fodmap recipe Creamy Roasted Pumpkin And Sage SoupMy next guest, Nataliya, is originally from Melbourne. Nataliya started off with a science degree before transferring to a Bachelor of Physiotherapy at the University of Melbourne. During her science studies, Nataliya’s previously niggling IBS became much worse and she was eventually diagnosed with fructose malabsorption as well. She and her husband have since moved to Seattle where she started up her blog Not From A Packet Mix (P.S. Natalya’s blog has moved to The Friendly Gourmand) as a way to deal with living with fructose malabsorption and to record their favourite recipes. Nataliya has taken nutrition and biochemistry subjects over the course of her studies and loves the science behind the low FODMAP diet. In her spare time, she’s a wannabe runner and loves to read, hike, and bake. Nataliya shares with us her delicious Creamy Roasted Pumpkin and Sage Soup.



low fodmap recipe Zucchini (or Courgette) TartletsI’m also going to share one of my own recipe with you,  it’s called Zucchini (or Courgette) Tartlets.

They’re delicious little tartlets made with zucchini filling. For these, you will need gluten-free self-rising flour, butter, and some little tins that you can use for each individual portion — and from this recipe, you can actually make eight individual portions. For the exact ingredients, you just have to check my website.


I hope you have enjoyed this episode and that is has given you some ideas for low FODMAP holiday recipes. Be sure to tune in next week for Part 2 of our special holiday recipes podcast! We’ll be sharing fabulous low FODMAP main course and side dish recipes for the holiday season and Christmas!






About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.