The Low-FODMAP Diet Cookbook (14 page)

1 cup (150 g) sun-dried tomatoes in oil, drained and roughly chopped (oil reserved)

¼ cup (15 g) roughly chopped flat-leaf parsley

2 heaping tablespoons reduced-fat cream cheese, at room temperature

1 tablespoon garlic-infused olive oil

3 tablespoons olive oil

Salt and freshly ground black pepper

Place the sun-dried tomatoes and reserved oil, parsley, and cream cheese in a food processor or blender and process until well combined. Gradually add the garlic-infused oil and olive oil until the mixture is almost smooth. Season to taste with salt and pepper. Spoon into a bowl or jar, cover, and store in the fridge for up to 3 days.

PER SERVING
(1 tablespoon):
134 calories; 1 g protein; 13 g total fat; 3 g saturated fat; 3 g carbohydrates; 1 g fiber; 122 mg sodium

1 cup (120 g) pitted black olives

1½ ounces (40 g) anchovy fillets in oil, drained

2 heaping tablespoons gluten-free mayonnaise

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

2 teaspoons fresh lemon juice

Pepper to taste (optional)

Combine all the ingredients in a food processor or blender and process until just blended. There should still be a little texture in the tapenade. Spoon into a bowl or jar, cover, and store in the fridge for up to 5 days.

PER SERVING
(1 tablespoon):
83 calories; 1 g protein; 8 g total fat; 1 g saturated fat; 1 g carbohydrates; 0 g fiber; 321 mg sodium

SERVES 4

This is a salad with an Asian twist. Use a light hand with the sesame oil in the dressing; otherwise, its flavor can be a little overpowering. You may be able to find fried tofu puffs in the refrigerator section of Asian supermarkets; otherwise, make your own by frying pressed, cubed extra firm tofu in hot oil.

¼ cup (60 ml) gluten-free soy sauce

¼ cup (60 ml) fresh lemon juice

1 tablespoon plus 1 teaspoon seasoned rice vinegar

¼ cup (55 g) packed light brown sugar

¼ cup (60 ml) sesame oil

10½ ounces (300 g) baby spinach leaves (10 cups), rinsed and dried

1½ cups (75 g) snow pea shoots or bean sprouts

1 green bell pepper, seeded and sliced

14 ounces (400 g) fried tofu puffs, cut into cubes

⅓ cup (50 g) pine nuts

Salt and freshly ground black pepper

1.
Combine the soy sauce, lemon juice, vinegar, brown sugar, and sesame oil in a small bowl and whisk well.

2.
Toss the spinach, snow pea shoots, bell pepper, tofu, and pine nuts in a large bowl until well combined. Drizzle with the dressing and toss briefly. Season to taste with salt and pepper and serve.

PER SERVING:
571 calories; 24 g protein; 40 g total fat; 6 g saturated fat; 40 g carbohydrates; 9 g fiber; 1054 mg sodium

SERVES 4

You can make this refreshing salad either with pan-fried beef, as noted in the recipe, or with leftover beef from last night's roast (in which case you can skip the first step).

2 teaspoons olive oil

1 pound (450 g) beef sirloin or top round steak

2 teaspoons garlic-infused olive oil

1 heaping tablespoon freshly ground black pepper, plus more for serving

¼ cup (60 ml) fresh lemon juice

1 heaping tablespoon light brown sugar

Salt

1 orange, peeled and cut into segments

1 head butter lettuce (Boston or Bibb), leaves separated

One 8-ounce (225 g) can water chestnuts, drained and roughly chopped

1.
Heat the olive oil in a frying pan over medium heat. Add the beef and cook for 4 minutes on each side for medium-rare, or to your preferred doneness. Let the beef rest for 10 minutes, then slice it thinly.

2.
Make the marinade by whisking together the garlic-infused oil, pepper, lemon juice, brown sugar, and salt to taste in a medium bowl. Add the beef and toss until well coated in the marinade. Cover and refrigerate for 3 hours.

3.
Combine the orange segments, lettuce, water chestnuts, beef, and any remaining marinade in a large bowl. Finish with several grinds of black pepper and serve immediately.

PER SERVING:
369 calories; 23 g protein; 23 g total fat; 8 g saturated fat; 18 g carbohydrates; 4 g fiber; 361 mg sodium

SERVES 4

The lamb in this simple salad is flavored with fragrant Middle Eastern spices, and the vibrant colors of the accompanying vegetables look striking on the plate.

4 small sweet potatoes, peeled (if desired) and cut into ¾-inch (2 cm) cubes (about 4½ cups/600 g)

1 red bell pepper, seeded and cut into quarters

Olive oil

1 heaping tablespoon ground cumin

2 teaspoons ground coriander

½ teaspoon ground cardamom

2 teaspoons ground turmeric

½ teaspoon ground sumac, or ½ teaspoon paprika plus ½ teaspoon lemon zest

1 pound (450 g) lean lamb steak, cut into thin strips

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

1.
Preheat the oven to 350°F (180°C).

2.
Place the sweet potato and bell pepper on a large baking sheet and brush with olive oil. Roast for 30 minutes or until tender and browned. Set aside to cool. When cool enough to handle, remove the skin from the bell pepper.

3.
Heat a little olive oil in a medium frying pan over medium-low heat. Add the cumin, coriander, cardamom, turmeric, and sumac and heat for 1 minute or until fragrant. Add the lamb and stir to coat with the spice mix. Cook for 3 to 5 minutes, until just browned. Remove from the heat.

4.
Combine the spinach, sweet potato, and bell pepper in a large bowl. Top with the lamb and any pan juices and finish with a drizzle of olive oil.

PER SERVING:
392 calories; 27 g protein; 14 g total fat; 3 g saturated fat; 40 g carbohydrates; 8 g fiber; 171 mg sodium

SERVES 4

Soft, caramelized roasted winter squash is a favorite for many. Balanced with the intense flavors of sun-dried tomato and fresh basil, this salad makes a hearty meat-free lunch. Sprinkle walnuts or pumpkin seeds over the top for crunch and extra nutrition.

2 pounds 10 ounces (1.2 kg) kabocha or other suitable winter squash, peeled, seeded, and cut into ¾-inch (2 cm) cubes

1 eggplant, cut into ¼-inch (5 mm) slices

¼ cup (60 ml) olive oil

12 or 13 pieces (50 g) sun-dried tomatoes in oil, drained and sliced

½ cup (100 g) thawed frozen corn kernels

Small handful of basil leaves, roughly chopped

1.
Preheat the oven to 350°F (180°C).

2.
Spread the squash and eggplant on two separate baking sheets and brush with 2 tablespoons of the olive oil. Bake for 25 minutes or until tender and golden brown. Let cool to room temperature, then roughly chop the eggplant.

3.
Combine the squash, eggplant, sun-dried tomatoes, corn, basil, and the remaining 2 tablespoons of olive oil in a large bowl. Refrigerate for 2 to 3 hours to allow the flavors to develop. Bring to room temperature before serving.

PER SERVING:
288 calories; 5 g protein; 15 g total fat; 2 g saturated fat; 41 g carbohydrates; 8 g fiber; 148 mg sodium

SERVES 4

The combination of blue cheese, arugula, and red wine vinegar works beautifully in this salad, giving it a good bite. It works particularly well with grilled or roasted red meat or chicken.

4 handfuls of arugula

1 cup (50 g) snow pea shoots or bean sprouts

7 ounces (200 g) blue cheese, cut into small chunks

½ English cucumber, sliced

1 avocado, pitted, peeled, and sliced (optional)

½ green bell pepper, seeded and thinly sliced

RED WINE DRESSING

¼ cup (60 ml) olive oil

2 tablespoons plus 2 teaspoons fresh lemon juice

1 tablespoon red wine vinegar

1 teaspoon gluten-free whole grain mustard

1 teaspoon sugar

2 heaping tablespoons chopped tarragon or flat-leaf parsley

1.
Combine the arugula, snow pea shoots, blue cheese, cucumber, avocado (if using), and bell pepper in a large bowl.

2.
To make the dressing, combine all the ingredients in a small screw-top jar and shake until well mixed.

3.
Just before serving, pour the dressing over the salad and gently toss to combine.

PER SERVING:
403 calories; 13 g protein; 36 g total fat; 3 g saturated fat; 12 g carbohydrates; 4 g fiber; 728 mg sodium

SERVES 4

Chinese five-spice powder has a really lovely flavor. Infuse beef with this spice blend and other Asian flavors and see how it sings in this salad. Gluten-free tempeh can also stand in for beef; steam it for 10 minutes, then marinate it for an hour before cooking it as you would the beef.