Mixed Appetizers

Mixed Appetizers

When I host a dinner for my friends, it's hard to go 100 percent low FODMAP. I want to enjoy every serving I'm offering, at least when I'm at home, and I get to decide what to eat.

It is always a little stressful when I invite people over. Between work, preparing the menu, grocery shopping, cleaning, etc., I always prepare meals in advance to arrive well-organized for the event. HI, IT'S ME, CONTROL FREAK!

I consequently came up with an easy and fast idea, some zucchini rolls and some rice cakes, avocado, with cherry tomatoes on top. These servings are not totally FODMAP-free but are divided per person. The FODMAP amount is really low and easy to handle.

Cherry tomatoes are my biggest addiction, and I cannot have a bowl of them like I used to (and sometimes I admit I cannot resist when I pick them freshly from the garden, but I'm aware of the consequences), but I can still enjoy them mixed with other ingredients. Alternatively, you can use regular tomatoes that are lower in FODMAP.

It's a very healthy and light solution when you run out of ingredients, time, and fantasy to create a nice platter for your guests. And it looks colorful and delicious good too!


Makes: 4 servings
Serving size: a plate each
Prep time: 30 minutes
Cooking time: 15 minutes

Ingredients for zucchini rolls:

  • 3 medium zucchini
  • 5-6 oz of ham
  • 4 oz of Parmigiano or lactose-free cheese
  • About 2 teaspoons of extra virgin olive oil
  • Salt and pepper to taste

Ingredients for rice cakes avocado and tomatoes:

  • 4 rice cakes
  • 1 medium avocado
  • About 12 cherry tomatoes
  • A teaspoon of olive oil
  • Salt and pepper to taste
  • Oregano

Directions for zucchini rolls:

  1. Wash the zucchini then slice them lengthwise, if you have a mandoline it's going to be easier to slice them equally, otherwise use a sharp knife and be careful!
  2. Pre-heat the grill
  3. I usually grill them with no condiments and add them later, but you can add salt, pepper, and olive oil before cooking them
  4. With the help of a tong, place the zucchini on the hot grill and cook for about 3 minutes on each side
  5. Once cooked, remove them with the tong and place them to cool down on a plate
  6. In the meantime, cut your lactose-free cheese into strips
  7. Place the zucchini slice on the bottom, then add a piece of a slice of ham to cover the surface, the cheese, roll it, and pin it with a toothpick

Directions for rice cakes with avocado and tomatoes:

  1. Slice or smash the avocado and place it on the rice cake
  2. Cut the cherry tomatoes into wedges and place them on top of the avocado
  3. Add salt, pepper, olive oil, and oregano on top

Nutrition facts for zucchini rolls

Servings: 4
Calories 204
Total Fat: 12.3g
Saturated Fat: 5.7g
Cholesterol 44mg
Sodium: 832mg
Total Carbohydrates: 7.6g
Dietary Fiber: 2.2g
Total Sugars: 2.5g
Protein: 18g
Calcium: 285mg
Iron: 1mg
Potassium: 507mg

Looking for the nutrition facts for rice cakes with avocado and tomatoes? See below.

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Nutrition facts

Per Serving

  • calories: 249
  • dietary fiber: 8.6g
  • potassium: 1170mg
  • protein: 5.7g
  • saturated fat: 2.4g
  • sodium: 80mg
  • sugar: 10.1g
  • total carbohydrates: 33.3g
  • total fat: 12.2g
Photograph by Tiziana Boaro. All rights reserved. Used with permission.

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