Memorial Day Weekend is the unofficial start to summer! Summer gatherings might look a little different this year, but that doesn’t mean there won’t be food. Although there is currently no evidence to suggest that COVID-19 can be transmitted through food or food packaging, sharing food and beverages beyond those you live with is discouraged. If you are joining a small gathering, bring your own food– and tailor it to your dietary needs without worry!

Here are some recipes perfect for MDW (and the rest of summer):

Dips and Snacks:

Veggies and dip is a great way to get in some fiber. Try one of these:

• Green Goddess dip

• Pumpkin seed dip

• Kate Scarlata’s FODMAP friendly hummus

Or try this recipe for a low FODMAP spinach dip and serve with raw veggies, dehydrated veggie chips like Bare veggie chips or Flackers flax seed crackers:

• 1 tablespoon extra-virgin olive oil (or FODY garlic-infused olive oil)

• 4 cups baby spinach leaves, finely chopped

• 1/4 teaspoon crushed red pepper flakes

• 1/4 teaspoon sea salt

• 1/4 teaspoon freshly ground black pepper

• 1 cup plain 2% Greek yogurt or lactose-free yogurt

• 1/4 cup grated Parmesan cheese

Directions: Heat the oil over medium heat, and add the spinach, crushed red pepper, salt, and pepper and cook for 3 minutes. Put the yogurt in a medium bowl and stir in the spinach mixture and Parmesan. Chill in the fridge for at least 15 minutes before serving.

Looking for something you can buy instead? FODY’s salsa or Kite Hill’s almond milk spreads in chive (seen here) or jalepeño are favorites among my friends and family who don’t follow a low FODMAP diet!

Salads and Sides

It’s a best practice to fill at least half your plate with veggies at any meal, and I think the more the merrier. I have even chosen a “just sides” meal when the veggie options are really good. Sticking with sides can be a good way to get in plant-based proteins as well, which have the added bonus of fiber along with sustainable protein. These are a few of my summertime salad faves:

• Potato salad with dijon vinaigrette

• Quinoa tabbouleh

• Bok choy salad

• Caprese salad with pesto

• Strawberry spinach salad with maple tahini vinaigrette

Meats and Mains

When it comes to any type of animal protein, I choose quality over quantity. I look for organic options at the store and buy from the farmer’s market when I can. To keep FODMAPs low, keep it simple:

• For beef, look for lean cuts (sirloin, tenderloin, flank or skirt steak) and season them with only salt before throwing them on the grill (no FODMAPs to worry about here!)

• With chicken, use this simple grilled chicken marinade or one of FODY’s sauces to add flavor without adding FODMAPs.

• Looking for a low FODMAP sausage? I recommend either Bilinski’s Spicy Italian or Brat Hans Chicken Bratwurst. Both are organic, preservative-free and fully cooked for a safer option at a BBQ when you aren’t the one in charge of the grill.

• Don’t eat meat? Make a salad (see above) with a plant-based protein that is also low in FODMAPs! My 10 Low FODMAP Plant-Based Proteins blog has some ideas for you.

Need to stock up on condiments and cooking supplies for summer? FODY has you covered!

FODY makes great low FODMAP alternatives to the staples you know and love. No garlic, onion or high-fructose corn syrup here! Here are a few of my favorites for the season:

• Ketchup

• BBQ sauce

• Shallot-infused olive oil (use on everything from grilled veggies to homemade marinades and salad dressings)

• Caesar salad dressing

• Spice It Up pack

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