The Low-FODMAP Diet Cookbook (17 page)

SERVES 4

The addition of bacon and chili to the tomato broth give this dish lovely smoky background notes with a little zing. You can adjust the zing to your own preference; it certainly still tastes delicious without any cayenne!

4 ounces (113 g) lean bacon slices, cut crosswise into thin strips

2 tablespoons olive oil

3 cups (750 ml) tomato puree

½ teaspoon cayenne pepper (or to taste)

6½ cups (1.5 liters) reduced sodium gluten-free, onion-free chicken stock*

5½ pounds (2.5 kg) mussels, scrubbed and debearded

Salt and freshly ground black pepper

Gluten-free bread, 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, omit the stock and use water mixed with 1 teaspoon fish sauce instead.

1.
In a large heavy-bottomed saucepan over medium heat, cook the bacon until just golden. Spoon out and discard any excess fat, then add the olive oil, tomato puree, cayenne, and 2 cups (500 ml) of the stock. Bring to a boil, reduce the heat to low, and simmer for 30 to 40 minutes to develop the smoky bacon flavor.

2.
Add the remaining stock. Increase the heat to medium-high and bring to a boil. Add the mussels and cook, covered, for 5 to 8 minutes, until all the mussels have opened. Shake the pan to redistribute the mussels and cook for an extra minute. Shake again. Discard any unopened mussels. Season to taste with salt and pepper and serve immediately with plenty of gluten-free bread to mop up the delicious broth.

PER SERVING
(not including the bread):
612 calories; 59 g protein; 26 g total fat; 7 g saturated fat; 33 g carbohydrates; 4 g fiber; 2082 mg sodium

SERVES 6

This hearty soup is really more like a chowder. Smoky bacon and corn are a classic pairing—although you can leave out the bacon and use vegetable stock to make an equally satisfying vegetarian soup.

8 ounces (225 g) lean bacon slices, diced (optional)

Nonstick cooking spray

3 large potatoes, peeled (if desired) and diced

8 cups (2 liters) reduced sodium gluten-free, onion-free chicken or vegetable stock*

One 14.7-ounce (417 g) can no-salt-added, gluten-free cream-style corn

1 teaspoon ground mustard

1 teaspoon fresh thyme leaves

1 heaping tablespoon roughly chopped flat-leaf parsley

Salt and freshly ground black pepper

*
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, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
If using the bacon, add to a large heavy-bottomed saucepan over medium heat and cook, stirring, until crisp. Remove to paper towels to drain. Spray the same saucepan with cooking spray, add the potatoes, and cook, still over medium heat, stirring regularly.

2.
Pour in the stock and bring to a boil. Reduce the heat to a simmer and cook for 15 minutes, stirring occasionally, until the potatoes are tender.

3.
Puree with an immersion blender (or in batches in a regular blender) until smooth. Stir in the corn, mustard, thyme, parsley, and reserved bacon, and season to taste with salt and pepper. Reheat gently without boiling and serve.

PER SERVING
(including bacon):
283 calories; 18 g protein; 15 g total fat; 6 g saturated fat; 18 g carbohydrates; 3 g fiber; 1148 mg sodium

SERVES 4

Hands down, this is my favorite soup, and I think you'll love it, too. Squash forms the base of this thick, hearty soup. If you prefer a meatier flavor, increase the quantity of lamb shanks.

3 tablespoons olive oil

1 tablespoon garlic-infused olive oil

2 lamb shanks (about 2 pounds/900 g)

1½ pounds (700 g) kabocha or other suitable winter squash, peeled, seeded, and cut into ¾-inch (2 cm) pieces

3 large carrots, cut into ⅓-inch (1 cm) pieces

3 celery stalks, cut into ⅓-inch (1 cm) slices

6½ cups (1.5 liters) gluten-free, onion-free beef stock*

⅔ cup (130 g) long-grain white rice

Salt and freshly ground black pepper

*
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, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Heat the olive oil and garlic-infused oil in a large heavy-bottomed saucepan over medium heat. Add the lamb shanks and cook on all sides until lightly browned, 5 to 10 minutes total, searing for 2 to 3 minutes on each side before turning. Remove the shanks and set aside on a plate. Add the squash, carrots, and celery to the pan and cook in the remaining oil and meat juices for 2 to 3 minutes, until lightly golden.

2.
Increase the heat to medium-high and return the shanks to the pan. Add the stock and rice and bring to a boil, then reduce the heat and simmer, stirring occasionally, for 50 to 60 minutes, until the meat is very tender.

3.
Remove the lamb shanks, then remove the meat from the bones and shred or cut into large pieces. Discard the bones and fat. Return the lamb to the pan and stir until well combined, breaking up the squash pieces. Season well with salt and pepper and serve.

PER SERVING:
623 calories; 40 g protein; 30 g total fat; 8 g saturated fat; 49 g carbohydrates; 5 g fiber; 804 mg sodium

SERVES 4–6

This is a lovely summery pasta dish. Toss together the light Mediterranean flavors of tomatoes, olives, basil, and pecorino, and enjoy.

1 pound (450 g) gluten-free pasta

2 tablespoons olive oil

¼ cup (40 g) pine nuts

4 ounces (120 g) baby spinach leaves (4 cups), rinsed and dried

1 cup (160 g) kalamata olives, pitted

6 Roma (plum) tomatoes, chopped

¼ cup (5 g) basil leaves

¼ cup (15 g) flat-leaf parsley leaves

2½ ounces (70 g) pecorino, shaved (about ⅔ cup), plus more for serving

Salt and freshly ground black pepper

1.
Bring a large pot of water to a boil. Add the pasta and cook according to package directions until just tender. Drain, return to the pot, and cover to keep warm.

2.
Heat the olive oil in a large heavy-bottomed saucepan over medium heat, add the pine nuts, and toss until golden. Add the spinach, olives, tomatoes, basil, and parsley and cook until the spinach has wilted.

3.
Add the pecorino and heat until warmed through and slightly melted. Season to taste with salt and pepper, add the drained pasta, and toss to combine. Serve garnished with extra pecorino.

PER SERVING
(
recipe):
452 calories; 13 g protein; 16 g total fat; 1 g saturated fat; 64 g carbohydrates; 3 g fiber; 525 mg sodium

SERVES 4–6

Blue cheese is lactose-free, so this stunning pasta is fine for people with lactose intolerance, as the amount of cream used is minimal.

1 pound (450 g) gluten-free pasta

1 tablespoon olive oil

2 teaspoons garlic-infused olive oil

⅓ cup (80 ml) light cream

⅓ cup (80 ml) white wine

¼ cup (35 g) crumbled blue cheese

3½ ounces (105 g) baby spinach leaves (3½ cups), rinsed and dried

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

Salt and freshly ground black pepper

1.
Bring a large pot of water to a boil. Add the pasta and cook according to package directions, until just tender. Drain, return to the pot, and cover to keep warm.

2.
Meanwhile, heat the olive oil and garlic-infused oil in a large heavy-bottomed frying pan over medium heat. Add the cream and wine and simmer, stirring occasionally, for 5 to 7 minutes, until the liquid has reduced and thickened. Add the blue cheese and stir until melted.