Mini Christmas Puddings with Custard

These Mini Christmas Puddings are a delicious treat for the low FODMAPer. We recommend sticking to your individualized dietary restrictions, and making changes to the recipe below as necessary. Happy Holidays!


  • 4 eggs
  • 2 small bananas
  • 1 ½ cups almond meal
  • 2 tbsp honey
  • 3 tbsp coconut oil (and extra for greasing)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ground ginger
  • ½ tsp mace
  • ½ tsp baking powder
  • ½ tsp baking soda
  • 1 orange, zest
  • 4 egg yolks
  • 2 cups unsweetened almond milk
  • 1 tsp vanilla
  • 2 tbsp honey

Instructions for the Puddings:

Preheat the oven to 350 F. Grease a 12-cup muffin pan with coconut oil. Set aside. In a food processor, blend the eggs and bananas until combined. Add in the remaining ingredients and blend thoroughly. Pour batter into the muffin pan. Bake for 20-25 minutes or until firm. Remove from the oven and cool slightly.

Instructions for the Custard:

To make the custard, heat the almond milk, vanilla powder, and honey until right before it begins to simmer. In a separate bowl, mix the egg yolks. Pour a small amount of almond milk into the yolks, beating thoroughly to prevent them from curdling. Slowly pour a steady stream of milk into the egg mixture until all combined. Return to a double boiler (or heat proof bowl) above simmering water, and cook over a low heat until the custard thickens, stirring constantly. To serve, divide the puddings into bowls and top with warm custard and orange zest. Yum!

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Low FODMAP Cheese Board

Whether you’re hosting a holiday party or just having friends over, a cheese board is an easy way to entertain. And with a few modifications, you can create a delicious Low FODMAP Cheese Board.

Low FODMAP Cheeses:

  • Brie
  • Camembert
  • Cheddar cheese
  • Colby
  • Goat
  • Havarti
  • Mozzarella
  • Swiss

In general, the low FODMAP serving for each of these cheeses is about 2 slices. It’s best practice to stick within this serving size, even if you have a variety (unless you’ve gone through the entire low FODMAP protocol and know how your body reacts.) As each person is unique you may be able to tolerate more or less.

Low FODMAP Fruit:

  • Grapes – 1 cup
  • Raspberries – 10 berries
  • Blueberries – 20 berries
  • Strawberries – 10 medium
  • Oranges – 1 medium
  • Cantaloupe – 1/2 cup

Fruit is a great accompaniment to cheese and many people enjoy the sweet and salty combination. Therefore, some fruits (like those listed above) can be a fantastic addition to your Low FODMAP Cheese Board. If you’re low FODMAP-ing, it’s recommended to have only one serving of fruit every 2-3 hours. It’s possible to have a variety of fruits at one time, just reduce the serving sizes of each!

Other Low FODMAP Foods:

  • Pecans – 10 halves
  • Macadamia nuts – 20 nuts
  • Walnuts – 10 halves
  • Olives (black or green) – 15 small
  • Prosciutto (“free”) – double check ingredients. We recommend looking for prosciutto that is just pork and salt.

Above are several other low FODMAP foods that can be enjoyed on your cheese board. Enjoy!

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