The Low-FODMAP Diet Cookbook (12 page)

CHEESE-CRUSTED

2 heaping tablespoons dried gluten-free, soy-free bread crumbs*

1 heaping tablespoon grated Parmesan

1 teaspoon finely chopped flat-leaf parsley

3½ ounces (100 g) Camembert, cut into 12 thin slices

OYSTERS KILPATRICK

3 to 5 lean bacon slices (3½ ounces/100 g), finely chopped

¼ cup (60 ml) gluten-free Worcestershire sauce*

TOMATO AND CHILE

2 teaspoons garlic-infused olive oil

½ small red chile pepper, finely chopped

½ cup (125 ml) tomato puree

*
You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable. Most Worcestershire sauces contain a minimal amount of garlic. In small amounts it should be suitable, but if you are extremely sensitive to garlic, opt for the cheese-crusted or tomato and chile oysters.

1.
Line a baking sheet with foil and place the oysters in their shells on the sheet. Preheat the broiler to high.

2.
For cheese-crusted oysters, combine the bread crumbs, Parmesan, and parsley in a small bowl. Place a slice of Camembert on each oyster. Sprinkle the bread crumb mixture over the top.

3.
For oysters Kilpatrick, cook the bacon until crisp. Drain on a paper towel. Place 1 teaspoon bacon and 1 teaspoon Worcestershire sauce on each oyster.

4.
For tomato and chile oysters, heat the oil in a small frying pan over medium heat, add the chile pepper, and cook until softened. Stir in the tomato puree. Spoon the sauce evenly over the oysters.

5.
Place the oysters under the broiler and cook for a few minutes until warmed through. Serve immediately, but be careful, because the shells will be hot!

PER SERVING:

Cheese-Crusted:
38 calories; 3 g protein; 2 g total fat; 1 g saturated fat; 1 g carbohydrates; 0 g fiber; 104 mg sodium

Kilpatrick:
55 calories; 4 g protein; 5 g total fat; 1 g saturated fat; 2 g carbohydrates; 0 g fiber; 253 mg sodium

Tomato and chile:
19 calories; 1 g protein; 1 g total fat; 0 g saturated fat; 2 g carbohydrates; 0 g fiber; 66 mg sodium

SERVES 12

Most pâtés contain onion, which puts them off the menu for low-FODMAP eaters. This onion-free recipe is inexpensive, easy to make, and tastes amazing—I think you will be very pleased with the result.

8 tablespoons (1 stick/113 g) salted butter, plus 3 tablespoons (45 g), melted

1 tablespoon garlic-infused olive oil

1 tablespoon olive oil

1 teaspoon finely chopped sage, plus more leaves for garnish

17 ounces (500 g) chicken livers, rinsed and trimmed (about 10 livers)

1 heaping tablespoon freshly ground black pepper

½ cup (125 ml) light cream

Gluten-free crackers, for serving

1.
Combine the 8 tablespoons butter, garlic-infused oil, and olive oil in a medium saucepan over medium heat. Add the sage and cook for 2 to 3 minutes, stirring regularly. Add the chicken livers and cook until just browned. Remove from the heat and stir in the pepper and cream. Puree with an immersion blender or in a food processor until smooth. Add the melted butter and blend until combined.

2.
Pour into six 4-ounce (125 ml) ramekins or one 3-cup (700 ml) mold and garnish with the sage leaves. Cover and refrigerate for 3 hours or until set.

3.
Serve with crackers.

PER SERVING
(not including the crackers):
185 calories; 8 g protein; 16 g total fat; 9 g saturated fat; 2 g carbohydrates; 0 g fiber; 144 mg sodium

SERVES 4

I remember visiting crêperies with my family as a young girl and really enjoying the meals we ate. And because you can change the filling flavors to suit individual preferences, it's the perfect family dish.

CRÊPES

¾ cup (100 g) superfine white rice flour

½ cup (75 g) cornstarch

⅓ cup (30 g) soy flour

¾ teaspoon baking soda

2 large eggs, lightly beaten

1½ cups (375 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

3 tablespoons (45 g) salted butter, melted

Nonstick cooking spray

CHEESE SAUCE

2 cups (500 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

2 heaping tablespoons cornstarch

2 cups (240 g) grated reduced-fat cheddar

Salt and freshly ground black pepper

HAM AND SPINACH FILLING

Olive oil, for pan-frying

8 ounces (225 g) baby spinach leaves (8 cups), rinsed and dried

8 ounces (225 g) thinly sliced gluten-free smoked ham

TEMPEH AND RICE FILLING

½ tablespoon garlic-infused olive oil

12 ounces (360 g) crumbled gluten-free tempeh

½ teaspoon smoked paprika

Leaves from 4 thyme sprigs

¾ cup (140 g) cooked white rice

2 medium ripe tomatoes, peeled, seeded, and roughly chopped

½ teaspoon olive oil

Splash of balsamic vinegar

Salt and freshly ground black pepper to taste

¼ cup (40 g) pine nuts

1.
To make the crêpes, sift the rice flour, cornstarch, soy flour, and baking soda three times into a large bowl (or whisk in the bowl until well combined). Make a well in the middle, add the eggs and milk, and blend to form a smooth batter. Stir in the melted butter. Cover with plastic wrap and set aside for 20 minutes.

2.
Heat a heavy-bottomed frying pan or crêpe pan over medium heat and spray well with cooking spray. Pour about ¼ cup (60 ml) batter into the warmed pan and tilt to coat the bottom thinly. Cook until bubbles start to appear, then carefully turn the crêpe over and briefly cook the other side. Transfer to a platter and cover loosely with foil to keep warm while you repeat with the remaining batter (to make 8 crêpes in total) and make the cheese sauce.

3.
To make the cheese sauce, blend ¼ cup (60 ml) of the milk with the cornstarch to make a paste. Add the remaining milk, whisking well to avoid any lumps. Pour the mixture into a small saucepan and stir over medium heat until thickened. (Don't let it boil.) Add the cheddar and stir until melted. Season to taste with salt and pepper. Keep warm while you prepare the filling of your choice.

4.
To make the ham and spinach filling, heat the olive oil in a large frying pan over medium heat. Add the spinach and stir to coat in the oil. Cover the pan and cook for about 1 minute, then uncover, stir, cover again, and continue to cook until just wilted, about 1 minute more. Divide the spinach evenly between the crêpes and top with the sliced ham.

5.
To make the tempeh and rice filling, heat the garlic-infused oil in a large frying pan over medium-high heat. Add the crumbled tempeh, smoked paprika, and thyme and sauté until browned and crisp, about 7 minutes. Add the rice and continue to sauté until the rice is warmed through. Remove from the heat and stir in the tomatoes, olive oil, balsamic vinegar, and salt and pepper. Divide the filling evenly between the crêpes and top each with a sprinkle of pine nuts.

6.
Top the crêpes with a drizzle of the cheese sauce and your choice of filling and fold to enclose. Serve with the remaining cheese sauce and a final grinding of pepper.

CRÊPES WITH CHEESE SAUCE
PER SERVING:

Ham and Spinach Filling:
670 calories; 41 g protein; 30 g total fat; 18 g saturated fat; 55 g carbohydrates; 4 g fiber; 1919 mg sodium

Tempeh and Rice Filling:
676 calories; 36 g protein; 31 g total fat; 12 g saturated fat; 65 g carbohydrates; 3 g fiber; 651 mg sodium

Ham and Spinach Crêpes with Cheese Sauce (
page 56
)

SERVES 4

I love the fact that polenta can be a base for so many flavor combinations. This time I'm enjoying it with a mix of sage, squash, and spinach, and I'm sure you will too. It's delicious served with Garden Salad (see
page 51
).

14 ounces (400 g) kabocha or other suitable winter squash, peeled, seeded, and cut into ¾-inch (2 cm) cubes

Garlic-infused olive oil

3 cups (750 ml) gluten-free, onion-free vegetable stock*

1 cup (170 g) coarse cornmeal (instant polenta)

2 tablespoons roughly chopped sage leaves

2 ounces (60 g) baby spinach leaves (2 cups), rinsed and dried

Salt and freshly ground black pepper

Green salad, for serving

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, replace the stock with water, or make your own stock by boiling suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Preheat the oven to 350°F (180°C).

2.
Place the squash pieces on a baking sheet and drizzle with the oil. Bake for 30 to 40 minutes, until cooked through and golden, turning occasionally. Cover with foil and set aside.

3.
Bring the stock to a boil in a medium saucepan over high heat. Add the cornmeal, reduce the heat to medium-low, and cook, stirring constantly, for 2 to 3 minutes. By this stage the polenta should be very thick. Remove from the heat. Add 2 tablespoons of oil and the sage and spinach, and stir until the spinach has wilted. Season to taste with salt and pepper.

4.
Line an 8-inch (20 cm) square baking dish with parchment paper and arrange the squash pieces over the bottom. Pour the polenta over the top and smooth the surface. Allow to cool slightly, cover with plastic wrap, and refrigerate for 2 to 3 hours, until firm.

5.
Turn out the polenta onto a cutting board and cut into pieces. Enjoy it cold, or warm it on foil under the broiler for 3 to 5 minutes. It's also delicious heated on the stove in a ridged grill pan or cast-iron skillet.

6.
Serve with a green salad.

PER SERVING
(not including the green salad):
191 calories; 4 g protein; 5 g total fat; 1 g saturated fat; 37 g carbohydrates; 4 g fiber; 470 mg sodium