Snacks are a major theme at A Less Irritable Life right now since you recently told me you were needing some new ideas. To help you create healthier low FODMAP snacks, a few weeks ago I posted a long list of ideas along with the Low FODMAP Snack Builder. But while a list is a helpful starting point, sometimes it’s better to actually see how you can use regular ingredients in creative ways.
And that’s what today’s recipe is all about. It has 3 main ingredients: rockmelon (cantaloupe), honeydew melon and lactose-free yoghurt, which essentially makes it a ‘yoghurt and fruit’ snack. But rather than just chopping them up and popping them in a bowl, I’ve used a few simple tweaks to turn an average snack into something more fun.
Recipe ReDux – and what it’s about
Before I talk more about the recipe, I wanted to tell you about The Recipe ReDux, a recipe challenge that aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. I used to be a member of the Recipe ReDux with my previous blog, Healthy Stories (which doesn’t exist anymore), and am now happily a member once again with A Less Irritable Life.
The Recipe Redux is held on the 21st/22nd of the month and each month has a special recipe theme. This month it’s “Get Your Fruits and Veggies in Shape”, which is all about creating recipes that turn fruits or vegetables into fun shapes. Hence the melon balls on skewers.
Is the ‘fanciness’ worth it?
To be completely honest here, I’m not one for fancying up food just for the sake of it. I like my food to be quick and easy to prepare with the least amount of chopping and cooking possible. That’s not to say that I don’t enjoy cooking and creating recipes, because I do, but on a day-to-day basis I don’t have time for much fuss.
The good thing though is that making little melon balls with a melon baller isn’t that hard to do (once you get the hang of it) and only takes a little bit longer than peeling a melon and chopping it into bite-sized pieces. Of course if you’re pushed for time, you could simply dice the melons and then thread them onto skewers. And if you’re even more pushed for time, you could toss the diced melon into a bowl and top with the yoghurt. I did that with the leftovers.
Another good thing about these little melon skewers is that they’re quite fun to make with kids. Kids love eating anything that comes on skewers and they also love being able to play with their food. So this is a perfect recipe to get the kids playing in the kitchen with you. It will also inspire them to eat more fruit.
The only special utensil you need for this recipe is the melon baller. Oh, and some skewers – metal or bamboo – or even paddle pop sticks. But these are really cheap items and good to have on hand.
So how about giving this fancied up ‘fruit and yoghurt’ recipe a go. It’s a lovely and refreshing snack, but it also makes a beautiful healthy dessert if you’re entertaining and wanting something light to wrap up the meal. You can also make this recipe earlier in the day and store it in the fridge for when you’re ready to eat, making dinner even easier.
A fun, healthy and refreshing low FODMAP snack (or dessert) using honeydew melon and rockmelon, plus a freshly flavoured lactose-free yoghurt.
- Half a rockmelon (cantaloupe)
- Half a honeydew melon
- 1 and 1/4 cups of plain lactose-free yoghurt (see notes)
- 1/3 cup fresh mint leaves, finely shredded
- Zest of one lime
- Extra mint leaves to garnish (optional)
- Put the yoghurt into a medium bowl, add the shredded mint leaves and lime zest, then mix. The flavours intensify over time so it’s good to mix up the yoghurt first. If you have time, make the yoghurt a couple of hours ahead of time and store in the fridge.
- To make the melon skewers, use a melon baller to make small balls from the rockmelon and the honeydew melon, collecting them in bowls. Then thread the melon balls onto skewers, alternating the melons as you go. I like to have 4 balls per skewer, with 3 skewers per serve.
- To serve, put 3 skewers on each plate and add a large dollop of yoghurt. Garnish with extra mint leaves if desired.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Honeydew melon and rockmelon (cantaloupe) are low FODMAP at a serving size of 90g, but larger servings contain fructans. To make sure you keep within the recommended serving size, weigh the balls to determine how many you can safely eat per serve. For instance, I used the small side of my melon baller, which makes 2cm diameter balls. When weighed, 13 balls were about 90g, so this meant a low FODMAP serving would be 3 skewers each with 4 balls (12 balls total). Your melon baller may make different sized balls though so do be sure to weigh them.
- Lactose-free yoghurt is low FODMAP, provided it doesn’t contain other high FODMAP ingredients such as inulin. I recommend the Liddell’s plain lactose-free yoghurt – note that this yoghurt is already sweetened and so doesn’t need any extra sugar added.
Low FODMAP Portion
- Serving Size: About 12 melon balls (90g) plus one quarter of the mint and lime yoghurt