If you are in charge of the food preparation for your Thanksgiving dinner you can manage to serve a complete meal that matches the FODMAP elimination diet. But most of us share the cooking duties with others on this holiday, so you may have to settle for doing the best you can to make lower FODMAP food choices. Here are some suggestions:
Appetizers: Cheese and rice crackers; olives, carrot, celery sticks from the veggie plate with a little dip (not the french onion dip, though), potato or tortilla chips, shrimp, scallops or water chestnuts wrapped in bacon.
Beverages: A glass of wine; a frosty beer, or a classic martini, perhaps? Skip the sweet or fruity drinks.
Main: Turkey. Yeah, no FODMAPs here. A tablespoon or two of gravy, or more if it was thickened with cornstarch or sorghum flour.
Sides: Mashed potatoes made with lactose-free milk; tiny "no thank you" portion of stuffing"; mashed squash; 1/2 cup portion of either green peas or green beans or sweet potatoes (with marshmallows if you must--OK for FODMAPs). Skip the creamed onions, cabbage salad and waldorf salad.
Cranberries: OK, in my family, the cranberry sauce gets a food group all its own! Cranberries themselves are low in FODMAPs. Avoid the canned cranberry products that are sweetened with high-fructose corn syrup; instead, look for Grown Right Organic canned cranberry sauce. Almost any home-made cranberry sauce or relish made with granulated sugar will be OK, too. Make my grandmother's cranberry-orange relish today and it will be ready by Thanksgiving!
Dessert: Unless you make it your self with lactose-free milk (comes out fine, by the way), don't go near the pumpkin pie, which is usually made with lactose-bomb evaporated milk. Yes, there is wheat flour in the crust, but a blueberry pie will be lower in FODMAPs than some of the alternatives. You could consider a continental style dessert of cheese and fruit (grapes, clementines, fresh pineapple?) Make some fudge or peanut brittle to share, or splurge on some fancy chocolates.
Remember, its not all about the food! Take time to cultivate non-food holiday traditions with your friends and family, too. Please leave a comment if you'd like to share a non-food holiday tradition or a low FODMAP holiday food idea. Happy Thanksgiving!