This creamy Low FODMAP eggnog is super dreamy and perfect for Christmas! It’s thick, sweet, creamy and smooth all at the same time. You can enjoy it alcohol-free (our preferred option) or mix in your low FODMAP alcohol of choice for a boozy Christmas treat. If you want an egg- and dairy-free eggnog recipe, we have one of these too! You can find that recipe in the Premium Recipe area of our Recipe Club. Note on toppings: This eggnog is delicious as is, or you can top it with a little whipped cream or coconut cream. Note on alcohol: We prefer our eggnog alcohol free, however if you want to add a low FODMAP alcohol option to this recipe, try a little bit of brandy, bourbon or whiskey. Add when you serve or mix through with the vanilla. Note on spices: We love using cinnamon in our eggnog, but if you prefer to use more nutmeg or add in a pinch of cloves or cardamon, feel free - this won’t significantly affect the FODMAP level of the recipe.

This easy kiwi passionfruit banana smoothie is a lovely way to fit more fruit into your day. It’s tangy and tropical and full of feel-good vibes. It’s also a fantastic option to enjoy kiwifruit if you don’t like eating it alone. FODMAP Note: This recipe contains a whole serving of low FODMAP fruit, so make sure you leave several hours before adding any additional fruit to your daily meals. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

Oh, the holiday season is coming… and that means all things cinnamon, pumpkin and spice. That brings me to glorious low FODMAP pumpkin spiced lattes. Get your coffee hit with little hints of pumpkin, a sprinkle of cinnamon, ginger, nutmeg, and a generous topping of cream. It’s like a fall party in your mouth that is perfect for the holiday season or when you just want to cosy on the couch with a snuggly drink. You might be wondering what the deal is with coffee when you have a grumpy gut? Coffee is low FODMAP but the caffeine in it can trigger symptoms for some people. If that’s you then you can turn this into a caffeine free latte by leaving out the coffee. Vegan or dairy free option option: Instead of topping with whipped dairy cream try stirring through a few spoonfuls of whipped coconut cream instead for a decadent latte. Also choose a plant based milk alternative. FODMAP note: Yip that’s right ladies and gents, whipped cream is low FODMAP and can be enjoyed in ½ cup serves. That means it’s completely okay to use a couple of spoonfuls to make a fluffy latte topping. How to make pumpkin puree: Take 125 g (4.4 oz) of Japanese Pumpkin/Kabocha Squash/Buttercup pumpkin and chop it into small cubes. Steam in the microwave with a couple of tablespoons of water for 4 minutes on high until soft, then puree with 2 to 3 tablespoons of water until silky smooth. This will make ½ cup of pumpkin puree.

Snuggle up with this beauty! My low FODMAP Mexican hot chocolate is decadent. It’s comforting with warming hints of cinnamon and chilli. AND it’s the BEST hot chocolate you’ll have this holiday season. Just FYI this Mexican Hot Chocolate isn't super spicy, however if chilli is a trigger for you, then you can leave it out. The hot chocolate mixture will still be lovely.

Strawberries plus champagne make a deliciously refreshing alcoholic beverage! Try these low FODMAP strawberry mimosas at your next celebration.

Winter is upon us in New Zealand and so many people are battling with colds or flu. This means it's time to rug up warm with a soothing ginger and lemon infused hot maple drink, which is the perfect low FODMAP alternative to traditional hot lemon and honey beverages.

Need a drink to have as a treat? Virgin piña coladas combine the delicious flavours of banana, coconut and pineapple to create a refreshing drink! Make sure you freeze the banana and make the sugar water in advance to speed up the prep. To keep this recipe low FODMAP make sure you divide it into the recommended number of serves. Note on coconut milk: Canned coconut milk is low FODMAP at a 60ml (¼ cup) servings. FODMAP Note: Common bananas are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe with brown spots.

I am addicted to smoothies and this low FODMAP strawberry smoothie is one of my favourites. A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting.We have invested a lot of time creating a great tasting smoothie which only contains 1 serving of low FODMAP fruit, which is in line with the amount of fruit Monash University and Kate Scarlata use in their smoothie recipes.

This low FODMAP blueberry smoothie is delicious and a great way to start the day. A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting.We have invested a lot of time creating a great tasting smoothie which only contains 1 & 1/3 servings of safe low FODMAP fruit per serve, which is in line with the amount of fruit Monash University and Kate Scarlata use in their smoothie recipes.FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

Summer has definitely arrived in New Zealand and the heat is leaving everyone just a little bit parched! Low FODMAP mint lemonade is a refreshing summer drink, and a great treat to help you recover from the heat.Prep time for this recipe does not include chilling time for the lemonade.