Low FODMAP Antipasto Wreath
This Low FODMAP Antipasto Wreath is a showstopper, yet very easy to make. The kids can help! It is really just a matter of assembly. Gather your ingredients and some short skewers and let’s get crafty.
Low FODMAP Serving Size Info: Makes about 50 skewers; 2 skewers per serving; 25 servings.
Ingredients:
- 12 to 14- inch (30.5 to 35.5 cm) round flat platter
- 50, 4- inch (10 cm) mini skewers
- 16- ounce (455 g) jar pepperoncini in water or brine, drained
- 14 to 16- ounce (400 to 455 g) can artichoke hearts in water or brine, drained, halved if necessary
- 14 to 16- ounce (400 to 455 g) jar pickled sweet and spicy red peppers, drained, halved if necessary (ours were small and without stems or seeds)
- 10 to 12- ounces (280 to 340 g) cherry tomatoes
- 8- ounces (225 g) ciliengine (cherry size) fresh mozzarella balls, drained
- 6 to 8- ounces (170 to 225 g) pitted kalamata olives, in brine, drained
- 6 to 7- ounces 170 to 200 g blue cheese stuffed green olives, in water or brine, drained
- 4- ounces (115 g) thinly sliced low FODMAP salami, around 2 to 3-inches (5 to 7.5 cm) across
- 2 to 3- ounces (55 to 85 g) fresh basil
- 2 to 3- ounces (55 to 85 g) fresh rosemary sprigs
Preparation:
-
We suggest that you prepare this wreath the day of serving. For ease of assembly, place all of your ingredients in individual bowls. Thread each skewer with a variety of ingredients; I just make each one using a random selection of ingredients. Make sure to create some with just the low FODMAP ingredients, for those following the diet.
-
For the basil, take a large leaf, remove stem, fold in half crosswise with darker, shinier side facing outward and skewer through the middle. For the salami, fold in half, or some in quarters; this adds texture and shape. I leave the stems on the pepperoncini, but you could remove them.
-
Use the images to help guide you. I usually use up all of the cherry tomatoes and mozzarella; you will most likely have leftovers of other ingredients.
-
Once all your skewers are assembled, take your platter and arrange an outer ring of skewers, with the end that you would grab towards the outside. The second ring should be slightly inside the first, angled down towards the middle. In other words, the end of the skewer that you grab will be angled upwards towards the outside of the ring. The third and last layer should be placed somewhat flat on top of the first two. Now you are done!
-
Make sure to have a small dish available alongside your wreath for discarding the skewers. Enjoy!
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts – and the servings remain low FODMAP up to 500 g.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Tomatoes: Both Monash University and FODMAP Friendly have lab tested several kinds of tomatoes, numerous times. In earlier lab tests for common, beefsteak tomatoes, Monash University stated that their lab tests showed no FODMAPs. In later tests (now called just “common tomato”), the results suggest about ½ medium tomato or 65 g are low FODMAP. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions and suggests up to 84 g are low FODMAP. Earlier lab tests by Monash for Roma (plum) tomatoes stated low FODMAP servings of 75 g, which is about 1 small tomato or ½ cup. Later tests state 48 g are low FODMAP, or about 2/3 tomato. FODMAP Friendly recommends 75 g is low FODMAP, with a serving up to 108 g being low FODMAP. For Cherry tomatoes, earlier lab tests by Monash showed that 75 g of cherry tomatoes were low FODMAP (about 5 or ½ cup); later tests suggest 3 tomatoes or 45 g are low FODMAP; then even later tests went to a serving size of 45 g, saying that is about 5 tomatoes. FODMAP Friendly states that 75 g are low FODMAP, with a max serve of 750 g being low FODMAP. Yes, these results are all over the map. Tomatoes vary hugely in sugar content, even variety to variety, and neither testing body has told us what varieties they tested. Use any of these accurate lab test results as a place to begin your exploration of your relationship to FODMAPs in tomatoes.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
