Low FODMAP Charcuterie Boards


Low FODMAP charcuterie boards, created by our AI Low FODMAP Chef trained on the low FODMAP diet.

Creating a Low FODMAP charcuterie board involves selecting ingredients that are both delicious and compliant with FODMAP guidelines. Here’s a step-by-step guide to assembling your board:

 Low FODMAP Charcuterie Board

 Detailed Ingredient Amounts

Here’s a list of suitable Low FODMAP ingredients:

Meats:

  • Prosciutto (100g)
  • Smoked turkey breast (100g)
  • Grilled chicken slices (100g)

Cheeses:

  • Cheddar (50g)
  • Feta (50g)
  • Swiss cheese (50g)

Vegetables:

  • Carrot sticks (1 cup)
  • Cucumber slices (1 cup)
  • Red bell pepper strips (1 cup)

Fruits:

  • Grapes (1 cup)
  • Pineapple chunks (1 cup)
  • Strawberries (1 cup)

Nuts:

  • Walnuts (1/4 cup)
  • Pecans (1/4 cup)

Extras:

  • Olives (1/4 cup)
  • Lactose-free cream cheese (1/2 cup)
  • Gluten-free crackers (1 pack)

 Recipe – Assembly

  1. Prepare the Meats: Arrange the prosciutto, smoked turkey, and grilled chicken slices on one side of the board.
  2. Add the Cheeses: Place cheddar, feta, and Swiss cheese in different sections of the board.
  3. Organize the Vegetables: Neatly lay out carrot sticks, cucumber slices, and red bell pepper strips.
  4. Incorporate the Fruits: Scatter grapes, pineapple chunks, and strawberries around the board.
  5. Include Nuts: Add small bowls of walnuts and pecans.
  6. Extras for Flavour: Place a bowl of olives and a small dish of lactose-free cream cheese. Surround these with gluten-free crackers.

 Shopping List

  • Prosciutto: 100g
  • Smoked turkey breast: 100g
  • Grilled chicken slices: 100g
  • Cheddar cheese: 50g
  • Feta cheese: 50g
  • Swiss cheese: 50g
  • Carrots: 1 cup (sticks)
  • Cucumber: 1 cup (slices)
  • Red bell pepper: 1 cup (strips)
  • Grapes: 1 cup
  • Pineapple: 1 cup (chunks)
  • Strawberries: 1 cup
  • Walnuts: 1/4 cup
  • Pecans: 1/4 cup
  • Olives: 1/4 cup
  • Lactose-free cream cheese: 1/2 cup
  • Gluten-free crackers: 1 pack

 

 

 Low FODMAP Vegan Charcuterie Board 

Detailed Ingredient Amounts

Vegan Cheeses:

  • Vegan cheddar (50g)
  • Vegan feta (50g)
  • Nut-based cheese spread (1/2 cup)

Plant-Based Meats:

  • Tempeh slices (100g)
  • Smoked tofu (100g)

Fruits:

  • Grapes (1 cup)
  • Pineapple chunks (1 cup)
  • Strawberries (1 cup)
  • Oranges, sliced (1 cup)

Vegetables:

  • Carrot sticks (1 cup)
  • Cucumber slices (1 cup)
  • Bell pepper strips (1 cup)

Nuts and Seeds:

  • Walnuts (1/4 cup)
  • Pumpkin seeds (1/4 cup)

Extras:

  • Olives (1/4 cup)
  • Gluten-free crackers (1 pack)
  • Low FODMAP hummus (1/2 cup) – made with canned, drained, and rinsed chickpeas

 Recipe – Assembly

  1. Prepare the Vegan Cheeses: Place vegan cheddar, feta, and nut-based cheese spread in different sections.
  2. Add Plant-Based Meats: Arrange tempeh slices and smoked tofu.
  3. Organize Fruits: Scatter grapes, pineapple chunks, strawberries, and orange slices around the board.
  4. Incorporate Vegetables: Layout carrot sticks, cucumber slices, and bell pepper strips.
  5. Include Nuts and Seeds: Add small bowls or sections for walnuts and pumpkin seeds.
  6. Extras for Flavor: Place a bowl of olives, a dish of Low FODMAP hummus, and surround these with gluten-free crackers.

 Shopping List

  • Vegan cheddar: 50g
  • Vegan feta: 50g
  • Nut-based cheese spread: 1/2 cup
  • Tempeh slices: 100g
  • Smoked tofu: 100g
  • Grapes: 1 cup
  • Pineapple chunks: 1 cup
  • Strawberries: 1 cup
  • Orange slices: 1 cup
  • Carrots: 1 cup (sticks)
  • Cucumber: 1 cup (slices)
  • Bell pepper: 1 cup (strips)
  • Walnuts: 1/4 cup
  • Pumpkin seeds: 1/4 cup
  • Olives: 1/4 cup
  • Gluten-free crackers: 1 pack
  • Low FODMAP hummus: 1/2 cup

This visual representation offers an idea of how to beautifully arrange the vegan and Low FODMAP ingredients for an appetizing and diet-friendly spread. Remember, you can tailor the actual ingredients and quantities to your preference and dietary needs. Enjoy creating and savoring your vegan charcuterie board!

 

 

Low FODMAP, Autoimmune Protocol (AIP) charcuterie board 

Detailed Ingredient Amounts

AIP-Friendly Meats:

  • Cooked chicken breast slices (100g) – ensure no garlic or onion additives
  • Prosciutto (100g) – check for additives

Vegetables (Raw and Cooked):

  • Carrot sticks (1 cup)
  • Cucumber slices (1 cup)
  • Cooked sweet potato slices (1 cup)

Fruits:

  • Pineapple chunks (1 cup)
  • Blueberries (1 cup)
  • Grapes (1 cup)

Fermented Foods:

  • Homemade fermented vegetables (1/2 cup) – such as sauerkraut, without high FODMAP ingredients

Extras:

  • Coconut yogurt (1/2 cup) – for dipping
  • AIP-compliant crackers (1 pack) – made from coconut flour or other safe flours
  • Olive oil (for drizzling)

 Recipe – Assembly

  1. Prepare the Meats: Arrange the chicken breast slices and prosciutto on one side of the board.
  2. Add Vegetables: Place carrot sticks, cucumber slices, and sweet potato slices in different sections.
  3. Organize the Fruits: Scatter pineapple chunks, blueberries, and grapes around the board.
  4. Incorporate Fermented Foods: Add a small bowl of homemade fermented vegetables.
  5. Extras for Flavour: Include a bowl of coconut yogurt for dipping and arrange AIP-compliant crackers. Drizzle olive oil over the vegetables if desired.

 Shopping List

  • Cooked chicken breast slices: 100g
  • Prosciutto: 100g
  • Carrots: 1 cup (sticks)
  • Cucumber: 1 cup (slices)
  • Sweet potato: 1 cup (cooked slices)
  • Pineapple chunks: 1 cup
  • Blueberries: 1 cup
  • Grapes: 1 cup
  • Homemade fermented vegetables: 1/2 cup
  • Coconut yogurt: 1/2 cup
  • AIP-compliant crackers: 1 pack
  • Olive oil

 Low FODMAP, Low Histamine Charcuterie Board

Detailed Ingredient Amounts

Low Histamine Meats:

  • Freshly cooked chicken or turkey slices (100g) – ensure no aged or processed meats
  • Freshly cooked beef slices (100g) – ensure it’s freshly cooked

Low Histamine, Low FODMAP Vegetables:

  • Carrot sticks (1 cup)
  • Cucumber slices (1 cup)
  • Bell pepper strips (1 cup) – ensure they are fresh and not pickled or fermented

Low Histamine Fruits:

  • Cantaloupe (1 cup, cubed)
  • Blueberries (1 cup)
  • Honeydew melon (1 cup, cubed)

Additional Items:

  • Fresh mozzarella (50g) – ensure it’s fresh and not aged
  • Gluten-free rice crackers (1 pack)
  • Fresh basil leaves for garnish

3. Recipe – Assembly

  1. Arrange the Meats: Place freshly cooked chicken or turkey and beef slices on the board.
  2. Add Vegetables: Organize carrot sticks, cucumber slices, and bell pepper strips.
  3. Incorporate Fruits: Scatter cantaloupe, blueberries, and honeydew melon around the board.
  4. Cheese and Extras: Add small portions of fresh mozzarella and arrange gluten-free rice crackers. Garnish with fresh basil leaves.

4. Shopping List

  • Freshly cooked chicken or turkey slices: 100g
  • Freshly cooked beef slices: 100g
  • Carrots: 1 cup (sticks)
  • Cucumber: 1 cup (slices)
  • Bell pepper: 1 cup (strips)
  • Cantaloupe: 1 cup (cubed)
  • Blueberries: 1 cup
  • Honeydew melon: 1 cup (cubed)
  • Fresh mozzarella: 50g
  • Gluten-free rice crackers: 1 pack
  • Fresh basil leaves

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