Thanksgiving has always been my favorite holiday. Despite my dietary restrictions, I love food, and I love the idea of family and friends gathering around the table to share a meal and a moment of gratitude.

Over the years, my ever-supportive family has done it all– dairy-free Thanksgivings, vegan Thanksgivings, and now, low-FODMAP Thanksgiving. And it doesn’t ever feel less special.

Nowadays, it’s incredibly easy to modify popular recipes and family favorites to fit any type of dietary modification, which is how I tackle my Thanksgiving prep. Here are some of the tried and true dishes I make for Thanksgiving and ways to modify further for additional dietary needs:

Snack Board

The snack board is my all-time favorite party appetizer because you can meet the dietary needs of so many party goers. Here’s what I include:

• Two or three different cheeses: Cheese is naturally low in lactose and well tolerated by many who are lactose intolerant. It is also a great vegetarian protein to help with satiety ahead of any big meals. Need a dairy-free platter? Use one of Kite Hill’s almond milk-based spreads.

• Crackers: Flackers are my favorite high-fiber, gluten-free option, but Mary’s Gone crackers also has gluten-free crackers that are also low in FODMAPs. Triscuits, although not gluten-free, are one of my family’s favorites and a good source of fiber, too.

• Fruit: Easy, low FODMAP options include clementines and grapes, but other high fiber options include figs and apples slices. Good news is– people can eat around anything on a plate like this.

• Olives: Allergen-free, low in FODMAPs and a source of healthy fats!

• Proscuitto: Dairy-free, gluten-free and low in FODMAPs, this thinly sliced meat pairs well with fruit and cheese. Leave it off for a completely plant-based plate!

• Nuts: I love Trader Joe’s marcona almonds with rosemary for something special, but pecans, walnuts and macadamia nuts are all good low FODMAP choices. Nut-free household? Swap for pumpkin seeds or roasted chickpeas!
  

Cranberry Sauce

Although we don’t have data on the FODMAPs in fresh cranberries, dried cranberries are low in FODMAPs at 1 tbsp (and who eats more than a spoonful or two of cranberry sauce anyway?) Be mindful and enjoy this super simple sauce:

• Two 12-ounce bags of fresh cranberries

• 1 orange, zested and juiced

• 1/4 cup of maple syrup

• Splash of bourbon, if desired

Combine the ingredients (reserve some orange zest for garnish!) in a sauce pan over medium heat. Cook for 15 to 20 minutes stirring occasionally until cranberries have popped and softened. Cool completely before storing or serving. Makes eight half-cup servings.

Green Beans

My favorite green bean recipe is from the queen herself, Ina Garten. Her green beans gremolata is fairly low in FODMAPs to begin with and can be completely safe to consume on the elimination phase simply by omitting the minced garlic and sautéing the green beans in a garlic-infused oil like this one from FODY. Parmesan could be omitted to make this dairy-free and vegan!

Mashed Potatoes

Mashed potatoes are a staple at the Thanksgiving table and can be made easier to digest simply by swapping in lactose-free cow’s milk. Did you know butter is essentially lactose free on it’s own? Naturally gluten-free, potatoes can be a great source of fiber if you keep the skin on, too!

Here’s how I make mine:

• 3 pounds of Yukon Gold potatoes

• Kosher salt

• 1 1/2 cups lactose-free whole or 2% milk

• 6 tablespoons unsalted butter (swap a couple tablespoons for garlic-infused olive oil if you like that flavor!)

• 1/2 teaspoon freshly ground black pepper

Cut potatoes into 1-inch cubes and place them in a large pot of boiling salted water. Simmer uncovered for 10 to 12 minutes. Drain the potatoes in a colander, and then return them to the pot.

In the meantime, warm the milk and butter in a small saucepan.

Using a hand held mixer (or a food processor), break up the potatoes and slowly add the warm milk/butter mixture. Mix until the potatoes are very creamy. Add 2 teaspoons of salt and the pepper. Serve hot!

Pumpkin Custard

And when it comes to dessert, I almost always default to someone else. These maple pumpkin custards from Against All Grain are gluten-free, dairy-free and low in FODMAPs (one can of pumpkin is used to make eight to ten servings). They taste exactly like pumpkin pie filling and are even better topped with a little coconut whip!

This dessert comes together so easily, but I recommend making them the morning before your big meal, or even the day before, in order to have enough time to properly cool before serving.

Need help with recipe modification this holiday season? Contact me to discuss options for holiday help!

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