Caprese Salad with Grilled Eggplant (low-FODMAP recipe)

Caprese Salad with Grilled Eggplant (low-FODMAP recipe)

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During summer, I want easy recipes using the fresh produce that isn’t around come January in Chicago. I also want to grill as much as possible.

If you agree, you’ll love this recipe! “Easy” is really an understatement. Make this dish once and you’ll have it memorized forever. :-)

It’s a caprese salad, the classic Italian salad with colors meant to resemble the Italian flag, with the tasty addition of grilled eggplant. The eggplant makes this a more substantial side or appetizer, or even a light meatless meal.

When you have IBS, large servings of vegetables can be hard to digest, but caprese gives you that salad experience without a big bowl of lettuce and raw veggies. If you’re sensitive to vegetables, start with a small serving and see how you feel!

Looking for more low-FODMAP grilling recipes? Check out Lemon-Caper Fish and Veggies Grilled in Foil Packets or the Grilled Steak with Chimichurri Sauce!

Caprese Salad with Grilled Eggplant

This salad works best with flavorful tomatoes in season - If you grow them or have access to a farmer’s market, that’s the way to go! I used heirlooms, but common varieties are great too. Pair with sourdough bread or another grain for a light meatless meal. You could also add prosciutto or chicken to the salad for extra protein.

Serves 4

INGREDIENTS

1 medium eggplant, sliced in rounds about ¼-inch thick
Cooking spray or oil
Salt and freshly ground black pepper to taste
6 ounces fresh mozzarella, sliced thin
2 medium (7 to 8 ounces each) tomatoes (see note above), cut into wedges
Sea salt to taste
4 tsp extra virgin olive oil
4 tsp balsamic vinegar
Chopped fresh basil

INSTRUCTIONS

1. Prepare a charcoal or gas grill (medium-high for gas). Coat both sides of eggplant rounds with cooking spray (or brush with oil) and season with salt and pepper. Grill until very tender, 16 to 20 minutes, turning 3 to 4 times during cooking.

2. Arrange 3 eggplant slices (you may have some leftover) on each of four plates. Top evenly with mozzarella and tomatoes. Drizzle each plate with 1 tsp each extra-virgin olive oil and balsamic vinegar. Season tomatoes with sea salt. Garnish with basil and serve.

Tip: Want to make sure your fresh mozzarella is low lactose? Look at the “Sugars” line on the Nutrition Facts label. Lactose shows up as sugar in dairy products, so if it says “0 g” you know it’s low-FODMAP. This works for any cheese, as long as there are no added sugars in the ingredient list (honey, for example), which there shouldn’t be unless it’s a flavored cheese product.

>>> Need to make food shopping on the FODMAP Diet a little easier? I created a free shopping list of everyday food you can find at most supermarkets (plus links to some of my favorite low-FODMAP recipes!). Click to grab it!

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

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What’s a better Easter appetizer than deviled eggs? First off, you avoid wasting all the eggs you used for dying - win! But deviled eggs are also healthy, easy to make low-FODMAP, and totally delicious.

I also like this easy app because you can play around with the ingredients to create different flavor profiles.

A recent favorite of mine is a curried deviled egg. Curry powder is a mild blend of spices typically used in Indian cooking - turmeric, cumin, coriander, cinnamon, ginger, nutmeg, fennel, cardamom, red pepper. 

There are endless variations on the curry spice blend, but what you’ll typically find in supermarkets is referred to as “sweet curry powder.” It’s an earthy soft-orange color and has a mild flavor.

Curry powder takes care of your seasoning, but I jazzed up these deviled eggs with homemade chile-lime salt. It’s a simple combo of sea salt, lime zest and chile powder that looks special even though it takes about a minute to make.

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

I like using a combination of mayo and plain yogurt, but it’s equally good subbing additional yogurt for the mayo if you can’t find a low-FODMAP mayo option. Curry powder doesn’t typically contain high-FODMAP ingredients like onion or garlic, but it’s always a good idea to check.

Serves 6 - Recipe doubles easily!

INGREDIENTS

6 large or extra large eggs
2 tbsp FODMAP-free mayonnaise (see note above)
¼ cup plus 2 tbsp plain lactose-free yogurt
1 tsp curry powder
1/8 tsp plus 1 tsp sea salt
Zest of 1 lime (about 1 tsp)
Dash chile powder (chipotle, ancho, or cayenne pepper)
2 tbsp chopped cilantro

INSTRUCTIONS

1. Add eggs to a large saucepan and add water to cover by about 1 inch. Cover pan and bring to a boil. As soon as water reaches a full boil, remove from heat and rest, still covered for 13 minutes.

2. Fill a large bowl with ice water. Carefully remove eggs from pan and transfer to ice water; set aside until eggs are cool. Peel eggs (may be done up to 1 day ahead).

3. Cut eggs in half lengthwise and add yolks to a medium bowl. Add mayonnaise, yogurt, curry and ⅛ tsp of the sea salt, and stir until combined. Scoop filling into egg whites and place on a serving dish.

4. Combine remaining 1 tsp sea salt, lime zest and chile powder in a small bowl. Sprinkle deviled eggs with chile-lime salt (you may not use all the salt; season to your liking) and cilantro. Serve chilled or at room temp.

Slow Cooker Sweet and Sour Cocktail Meatballs (low-FODMAP recipe)

Slow Cooker Sweet and Sour Cocktail Meatballs (low-FODMAP recipe)

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Mini cocktail meatballs are the perfect game day snack. Why?

• You can make them ahead

• They feed a crowd

• You serve 'em straight from the slow cooker

• Meatballs - enough said

Low-FODMAP AND Less Sugar

Tasty and convenient as they are, it's hard to find a recipe that's low-FODMAP and healthy. Most call for a few bottles of high-sugar condiments like chile sauce, ketchup, and even an entire jar of jam. 

You don't need sugary processed ingredients to make great meatballs for your super bowl party. The base of this sauce is plain, simple canned tomato sauce, seasoned up with spices, tamari, and garlic oil.

The sweet and sour kick comes from vinegar and just 1/3 cup of brown sugar in a recipe that makes 15 appetizer servings - pretty good nutrition stats!

To make delicate, tender meatballs it's important not to over mix, but also to choose ground meat that's not TOO lean. I used 85% lean ground turkey and a bit of beef to make it interesting. Any combination of turkey, beef, or pork would be delicious.

Make These FODMAP Appetizers Anytime

While they're a great football snack, these cocktail meatballs work year round. I wouldn't be sad to serve these at a summer cookout.

Since you make them in the slow cooker, you can keep them warm and serve them straight from the slow cooker. Or fancy it up with a pretty serving bowl - they'll disappear fast.

Do you have a favorite low-FODMAP appetizer? Do you struggle with finding party food that's appealing AND belly friendly? Let me know in the comments!

Sweet and Sour Cocktail Meatballs (low-FODMAP)

If you can’t find unseasoned gluten-free bread crumbs can also make your own with toasted GF bread ground in the food processor. Plain canned tomato sauce is usually free of onion and garlic, but always check ingredients. 

Makes about 60
1 serving = 4 meatballs

INGREDIENTS

For meatballs:
Cooking spray or oil
1 large egg
1 ½ lbs ground turkey (85% lean)
½ lb ground beef (80-85% lean)
½ cup (80 grams) unseasoned gluten-free breadcrumbs (see note above)
2 tsp salt
1 ½ tsp paprika
1 ½ tsp ground ginger
1 ½ tsp ancho chile powder
½ tsp ground mustard powder
½ tsp freshly ground black pepper

For sauce:
15-oz can plain tomato sauce
⅓ cup packed light brown sugar
¼ cup red wine or white wine vinegar, plus additional to taste
2 tsp reduced sodium tamari or soy sauce
2 tsp garlic-infused oil
1 tsp ground ginger
1 tsp ground mustard powder
2 tsp cornstarch
3 tbsp water
Chopped fresh chives for garnish

INSTRUCTIONS

1. Preheat oven to 350F and arrange racks in upper and lower thirds. Line 2 large rimmed baking sheets with foil. If you have oven-proof metal racks that fit inside your baking sheets, use them and coat with cooking spray or oil; otherwise, generously coat the foil with cooking spray or oil. 

2. In a large bowl, whisk the egg. Add remaining meatball ingredients and gently mix until combined (over mixing causes meatballs to be tough). Roll meat mixture into balls, about 1-inch in diameter. Place on prepared baking sheets. Bake until meatballs are lightly browned, 20 minutes, switching positions of the baking sheets about halfway through.

3. Meanwhile, add all the sauce ingredient BEFORE cornstarch to a slow cooker and stir to combine. Add meatballs. Cover and cook on low for 1 hour and 40 minutes. Stir gently about halfway through cooking time.

4. In a small bowl, stir the cornstarch and water until cornstarch dissolves. Add to slow cooker and stir to combine. Continue cooking for 20 minutes or until sauce thickens slightly. Taste and check the seasoning, adding additional salt if desired. Add additional vinegar if you like a bigger sour kick. You can sprinkle with chives and serve from the slow cooker (set to warm) or transfer to a serving bowl.

3 Low-FODMAP Holiday Appetizer Recipes!

3 Low-FODMAP Holiday Appetizer Recipes!

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This is an epic post, so I'm keepin' the chit-chat short! 

You want beautiful, delish appetizers to serve at holiday parties, but the FODMAP Diet means you're stuck with carrot sticks, right? Wrong, sister! 

Here are 3 fun, drool-worthy and totally tasty apps you can make to create a whole meal of small plates or take with you to a holiday gathering. 

What's on the menu:

Eggplant Caponata: A tangy-sweet topper for crackers or crostini that's easier and healthier than the traditional version (Read the recipe headnote to see how it morphs into an amazing pasta sauce too!)

Crostini with Prosciutto, Mozzarella, and Sage Butter: I adapted this from a favorite Italian restaurant. It is my go-to appetizer, and I love it.

Steak and Blue Cheese Bites with Grape-Red Wine Sauce: The grape sauce is savory and so easy. Trust me on this one.

Ready? Let's do this!

Eggplant Caponata (Low-FODMAP)

If you have leftover caponata, here’s an insanely good way to use it as a pasta sauce: Cook spaghetti according to package directions and reserve about 1 cup of the cooking water before draining spaghetti. Toss hot spaghetti with caponata (for each 2-oz serving of pasta, use about ⅓ cup caponata), adding pasta water as needed to loosen caponata and create a sauce. Add any additions you want - I used Italian tuna and steamed Swiss chard, plus parmesan. 

Makes about 3 cups (1 serving = ½ cup)

INGREDIENTS

Cooking spray
1 ¼ lb eggplant, chopped into 1-inch chunks
Salt and freshly ground black pepper to taste
1 leek
1 tbsp olive oil
1 packed cup drained roasted red bell peppers (from jar), chopped into ½-inch pieces
⅓ cup green or kalamata olives (or a mix), chopped
2 tbsp capers
2 tbsp tomato paste
¼ cup red wine vinegar
2 tbsp lemon juice
⅓ cup water
8 to 10 basil leaves, chopped

INSTRUCTIONS

1. Preheat oven to 400F and line a large rimmed baking sheet with foil. Mist foil with cooking spray and add eggplant. Coat eggplant with cooking spray and season with salt and pepper. Roast until lightly browned and very tender, tossing once or twice, 25 to 30 min.

2. Remove leek’s tough outer leaves and trim off a couple inches from the top. Chop remaining green (and light green if desired) parts to total about 1 cup chopped and wash thoroughly (discard white part).

3. Heat the oil in a large skillet on medium heat. Add leeks, season with salt and pepper, and cook, stirring occasionally until tender, 6 to 7 minutes. Add roasted peppers, olives, capers, tomato paste, red wine vinegar, and lemon juice; stir to combine. Stir in roasted eggplant and water and bring to a simmer. Simmer on medium-low heat, stirring occasionally, until liquid reduces and flavors blend, about 5 minutes (mixture will be thick, but you don’t need to reduce liquid completely).

4. Remove from heat. Stir in about half the basil and check seasoning. Serve with sourdough bread, gluten-free crackers or endive leaves. Garnish with remaining basil. May be made up to 3 days ahead; cover and refrigerate. Serve warm or at room temp.

Crostini with Prosciutto, Mozzarella and Sage Butter (Low-FODMAP) 

Traditional, slow-rise sourdough bread is low-FODMAP because the fermentation process consumes the fructans (aka FODMAPs) in the wheat. If the bread contains yeast or enzymes, this doesn't apply because they're added to speed up the fermentation process.

Makes 24 (1 serving = 3 pieces)

INGREDIENTS

Cooking spray
24 ¼-inch slices sourdough baguette (or low-FODMAP bread of choice)
4 to 5 oz prosciutto, torn into bite-size pieces
5 to 6 oz fresh mozzarella, thinly sliced
Freshly ground black pepper
4 tbsp butter
14 sage leaves, finely sliced (chiffonade)

INSTRUCTIONS

1. Preheat broiler to high and position rack in the center of the oven (not too close to broiler). Line a large, rimmed baking sheet with foil and mist with cooking spray. Place bread on foil and mist with cooking spray. Broil until light golden brown and crisp, 3 to 5 minutes, turning about halfway through (watch carefully, they burn fast!).

2. Top bread with enough prosciutto pieces to mostly cover it, then top with mozzarella. Season with black pepper. Return to broiler and cook until cheese is melted, 1 to 2 minutes.

3. In a medium skillet, melt the butter on just-above-medium heat. Add sage and cook, swirling pan occasionally, until sage is crisp, about 2 minutes. Transfer crostini to a serving plate. Drizzle the butter and bits of sage (you may have some leftover) over the crostini and serve.

Steak & Blue Cheese Bites with Grape-Red Wine Sauce (Low-FODMAP)

Any cut of steak you like that can be sliced into thin strips will work in this recipe. Buy the larger amount if you’ll be trimming extra fat, like on a NY Strip for example. I like the slightly milder flavor of Gorgonzola, but choose any blue cheese that’s not overly crumbly works great.

Serves 8 (1 serving= 3 pieces)

INGREDIENTS

Cooking spray
1 1/4 to 1 1/2 lb NY Strip, top sirloin or flank steak, trimmed
Salt and freshly ground black pepper to taste
5 oz gorgonzola or other blue cheese, cut into ½-inch chunks
Grape-Red Wine Sauce (recipe follows)

INSTRUCTIONS

1. Prepare a grill. Bring steak to room temp, mist with cooking spray and season with salt and pepper. Cook to desired doneness (time depends on thickness and cut of steak), 140F on an instant-read thermometer for medium-rare. Rest 5 to 10 minutes.

2. Cutting against the grain, slice steak approximately 1/8-inch thick. Wrap each piece around a piece of cheese and skewer onto a toothpick. Serve with grape-red wine sauce.

Grape-Red Wine Sauce

Dream up other ways to use this sauce...how about on a sandwich or paired with other cheeses?

Serves 8 (1 serving=2 tbsp)

INGREDIENTS

1 lb red seedless grapes
¼ cup red wine
2 tbsp balsamic vinegar
Salt and freshly ground black pepper

INSTRUCTIONS

1. Add grapes to a medium saucepan. Add just enough water to thinly cover the bottom of the pan. Bring to a simmer. Simmer on medium heat, stirring occasionally, until grapes releases their juices and begin to soften and break down, about 20 minutes.

2. Add wine and balsamic vinegar. Continue simmering until sauce is thick and grapes are very soft, 10 to 15 minutes more. Season to taste with salt and pepper. Serve warm or at room temp.

Low-FODMAP Spanish Tapas Menu

Low-FODMAP Spanish Tapas Menu

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Whenever a vacation is coming up and I’m looking for good restaurants to try, I will always scout out the best tapas bars. I don’t care if we’re hitting up Boston, Madrid or Wilmington, North Carolina. If I’m going to be eating out, any restaurant with a great meat and cheese plate is my #1 choice.

That’s exactly how it was on my last trip...People like to say London isn’t a great foodie destination, but that must be because they’re eating actual English food in England. I can point you to a very tasty tapas place, as well as a legit pintxos bar just off the beaten path. I ate at both of them twice. In 7 days. 

Tapas Without FODMAPs

It’s very do-able to go out for tapas and keep the FODMAPs in check (the aforementioned charcuterie plate is great way to go). However. I passionately believe that eating is one of the best things we get to do as humans, and every meal should be a tiny celebration of that.  

So let’s bring the tapas directly to your kitchen where you get to choose the ingredients and keep those FODMAPs low, low, low. This menu is what life can look like on the FODMAP diet--even in the elimination and reintroduction phases. 

Forget the notion that low-FODMAP cooking equals a depressing plate of steamed rice, plain grilled chicken and 12 green beans. When you do the FODMAP diet, there’s a very good chance you’ll have to change the way you cook and eat. But it doesn’t need to be a change for the worse! 

This is at the core of how I coach clients through the FODMAP diet>>>No giving up great meals OR missing out on the soul-nourishing social aspects of eating.

 The Menu

This menu would please even the most jaded judge on Top Chef (okay, maybe not Padma; is she ever in a good mood?), but more importantly YOU won’t feel deprived even though there isn’t a garlic clove in sight. 

The best part about tapas is that you don’t have to cook every last thing. I’ve got 4 simple recipes (plus sourdough toasts), AND 2 no-cook tapas to fill out your menu. 

Are you a tapas junkie like me, or is this type of meal new to you? Either way, invite some friends over to try out these recipes--they will never think you’re on a restricted diet.

Lemon-Garlic Shrimp

This classic dish is on nearly every tapas menu, and all it takes is some lovely garlic-infused oil! And since most restaurants don’t bother adding finely grated, fresh lemon zest, yours might just be superior.

Serves 4 to 6

1 large lemon, rinsed well and dried
1 lb medium shrimp, peeled and deveined
Salt and freshly ground black pepper to taste
1 tbsp olive oil or cooking spray
2 tsp garlic-infused oil
1 tbsp chopped fresh parsley
Thyme sprigs for garnish

1. With a vegetable peeler, peel off one (3-inch) strip of the skin (the “zest”) and reserve for garnish. Zest the rest of the lemon with a microplane grater and set aside. Squeeze about 2 tbsp juice from the lemon and set aside.

2. Pat the shrimp dry with paper towels and season with salt and pepper. Heat the oil in a large skillet on medium-high, or mist skillet with cooking spray. 

3. Add shrimp and cook without moving until bottom sides are golden brown, 2 to 3 minutes (Cook shrimp in 2 batches if necessary to avoid crowding the pan and get better browning). Turn and repeat on opposite side until shrimp are opaque in the thickest part, 2 to 3 minutes more. Transfer to a large bowl.

4. To the bowl, add garlic oil, parsley, lemon zest, and lemon juice; stir gently to combine. Transfer to a serving bowl, garnish with lemon strip and thyme, and enjoy.

Marinated Olives

These look so pretty on the table--like you paid too much for them at a fancy deli. I’m giving you two options here, depending on the time you want to spend. Both work, but you will get more flavor with the heat method.

Serves 4 to 6

1 naval orange
1 cup extra virgin olive oil
3 small dried red chiles
2 dried bay leaves
4 sprigs fresh thyme, plus additional for garnish
⅔ cup large green olives, pitted
⅔ cup kalamata olives, pitted

1. With a vegetable peeler, peel the skin (the “zest”) off the orange in 3 to 4-inch strips. Juice the orange until you have about 2 tbsp juice. Refrigerate juice until step 3.

2. Shortcut method: To a shallow bowl or baking dish, add the orange zest strips and remaining ingredients. Cover and refrigerate overnight (it’s okay if you only have a few hours to do this, but longer is better).

Heat method: Add 1 cup oil to a medium saucepan and heat on medium-low. When oil is shimmering and viscous (do not let it get steamy or start smoking; lower the heat if needed), add the orange zest strips, dried chiles, bay leaves, and 4 thyme sprigs. Reduce heat to low and wait 2 minutes. Remove from heat. Set aside until cool.

Add olives to a shallow bowl or baking dish and add the oil mixture. Cover and marinate at room temp for up to 1 hour or refrigerate overnight.

3. Whatever method you used, bring olives to room temp if chilled. With a slotted spoon transfer to a serving bowl; add a few tablespoons of the oil to bowl, but not all of it. Add reserved 2 tbsp orange juice and stir gently to combine. Garnish with additional fresh thyme and serve. 

NOTE: You can use the remaining oil marinade for dipping, or anywhere you would use olive oil. It will keep in the refrigerator (do not leave at room temp or bacteria can grow) up to 1 week. 

Romesco Sauce

This thick sauce, build around roasted vegetables and nuts, usually includes garlic, as well as stale bread as a thickener. My version is lighter and brighter thanks to plenty of veg, which means more room for Manchego.

Serves 4 to 6 (makes about 1 ½ cups)

1 dried ancho chile pepper or 1 ½ tsp ancho chile powder
⅓ cup (generous) walnuts (about 45 grams)
Cooking spray
1 red bell pepper, seeded and cut into 3 to 4 pieces
2 medium tomatoes, halved
5 scallion tops
2 tbsp extra-virgin olive oil
1 tbsp garlic oil
1 tbsp red wine vinegar
Salt and freshly ground black pepper to taste

1. If using dried ancho chile, place in a small bowl and cover with boiling water. Soak 15 minutes or until soft. Pat dry with paper towels. Cut open the chile and remove the stem and as many seeds as you like (anchos aren’t very spicy). Set aside.

2. Preheat oven to 325F. Spread walnuts on a baking sheet and bake until fragrant and lightly toasted, 8 to 10 minutes, tossing nuts around the baking sheet about halfway through. Set aside and cool completely (maybe done up to several days ahead). When cool, roughly chop walnuts and reserve 1 tbsp for garnish.

3. Raise oven temp to 425F. Line a large rimmed baking sheet with foil (optional, to minimize clean up) and mist with cooking spray. Add bell pepper, tomatoes and scallions; mist with cooking spray and season with salt and pepper. Roast each veggie until browned and very tender, removing from oven as needed: about 12 minutes for the scallions; about 32 minutes for the tomatoes; about 38 minutes for the peppers. When peppers are cool enough to handle, peel off the skin and discard.

4. To the bowl of a food processor, add all but 1 tbsp walnuts and pulse until roughly chopped. Add the ancho chile if using, the roasted veggies, and the remaining ingredients (if using chile powder add it now). Blitz until you have a slightly chunky puree. Romesco sauce should be thick but easy to dollop off a spoon (not quite as thick as hummus). Add water, 1 tablespoon at a time, to thin as needed (I used 2 to 3 tbsp).

5. Transfer sauce to a serving bowl and garnish with reserved walnuts. Serve with chicken skewers. May be made up to 1 day ahead and refrigerated. Serve at room temp.

Smoked Paprika Chicken Skewers

Smoked paprika is a major flavor in Spanish cooking, and it doesn’t resemble the common red stuff you’re probably familiar with. It’s incredibly smoky, earthy, and almost pungent (and it’s readily available in most supermarkets). Soaking the skewers is an extra safety measure to keep them from catching fire.

Serves 4 to 6

12 small bamboo/wooden skewers (6-inch), soaked in water for at least 30 minutes
6 boneless, skinless chicken thighs (about 1 ⅓ lbs)
1 tbsp smoked paprika
2 tsp cumin
1 tsp dried oregano
Salt and freshly ground black pepper to taste
Cooking spray

1. Cut each chicken thigh into 4 strips, trimming off any large bits of excess fat as you go. Thread chicken onto skewers, using 2 strips per skewer. In a small bowl, combine paprika, cumin, oregano and salt and pepper.

2. Preheat broiler to high and position rack in upper third of oven. Alternatively, you can cook the chicken on an outdoor grill. Coat a large, rimmed baking sheet or broiler pan with foil and mist with cooking spray. Place chicken skewers on the baking sheet and coat both sides with cooking spray. Sprinkle spice blend all over chicken and use your hands to rub into the meat.

3. Broil or grill until chicken is opaque in the thickest part, 3 to 4 minutes per side. Transfer to a serving dish and serve with Romesco sauce.

Crispy Sourdough Toasts

Traditionally made, slow-rise sourdough is low-FODMAP (the sugars are consumed by yeast during the fermentation process)! If prefer, gluten-free bread or crackers, those would be fabulous too. Baking the toasts until they are completely crisp allows you to make them ahead of time if needed. 

1 sourdough baguette, sliced
Olive oil cooking spray

Preheat oven to 375F. Coat a large, rimmed baking sheet with foil and mist with cooking spray. Add bread in a single layer and mist both sides with cooking spray. Bake until deep golden brown on both sides, and very crisp, 12 to 14 minutes, turning about halfway through. Serve immediately or cool and store in an airtight container up to 6 hours (toasts will stay crisp like crackers).

No-Cook Tapas

Fill out your menu with these delicious options--just shop and assemble!

Cheese and Charcuterie Plate 

The classic options are Manchego (an aged sheep’s milk cheese) and jamon serrano. When I went shopping, there was no serrano, so what you see in the picture is actually speck, or smoked prosciutto. Regular prosciutto is great too. If you’re feeling very fancy, you can splurge on jamon iberico.

The pink jelly squares are quince paste, a classic accompaniment, which has actually been tested for FODMAP content by Monash (½ tbsp or 13 grams is green light, and 1 tbsp is yellow)! It’s very sweet, like jam, so you only need a little to pair with the meat and cheese for amazing salty/sweet contrast.

Boquerones Skewers

The little fish on toothpicks are Spanish-style marinated anchovies, or boquerones. These are amazing, and taste nothing like the super-salty anchovies typically used for Caesar salad. They can be hard to find (I got them at Whole Foods), but Spanish-style tuna would be the perfect alternative (pretty much any canned or processed seafood from Spain is insanely good). If the tuna isn’t firm enough to stay on the toothpicks, stuff it inside the peppers.

The little red peppers are piquillos, which are both sweet and a little spicy. If you can’t find them (try Trader Joe’s or the olive bar at a nice supermarket), substitute roasted red bell peppers. To serve, I drizzled garlic oil over the boquerones skewers and sprinkled on some parsley.