The Low-FODMAP Diet Cookbook (31 page)

8.
To make the chocolate custard, blend the cornstarch with ½ cup (125 ml) of the milk to form a smooth paste. Combine the sugar and the remaining 2 cups (500 ml) of milk in a small saucepan and bring to just below a boil. Gradually add the cornstarch mixture, stirring constantly until the custard has thickened. When very thick, remove from the heat and stir in the chocolate, coffee liqueur, and vanilla until the mixture is smooth and the chocolate has melted. Pour into a bowl, cover, and refrigerate for 1 to 2 hours, until cold.

9.
To make the chocolate sauce, combine the chocolate and cream in a heatproof bowl or the top part of a double boiler. Set over a saucepan of simmering water or the bottom part of the double boiler (make sure the bottom of the bowl does not touch the water), and stir until the chocolate is melted and well combined with the cream.

10.
Gently open each pastry and spoon in the fillings, using the crème custard in half of them and the chocolate custard in the other half. Serve topped with the warm chocolate sauce.

PER SERVING
(⅛ recipe):

SERVES 6

My sister and I loved this pudding when we were little, and Mum used to make it often. It takes a while to prepare, and you need to pay careful attention so you don't burn the rice at the bottom of the pan.

¾ cup (165 g) superfine sugar

3 cups (750 ml) milk, lactose-free milk, or suitable plant-based milk (more if needed)

One 13.5-ounce (400 ml) can light coconut milk

2 teaspoons vanilla extract

1½ cups (300 g) Arborio rice

Heaping ¼ cup (20 g) shredded sweetened or unsweetened coconut

Maple syrup, for serving (optional)

1.
Combine the sugar, milk, coconut milk, and vanilla in a medium saucepan over medium-high heat and bring to a boil, stirring regularly. Add the rice. Reduce the heat and simmer, stirring regularly, for about 50 minutes, until the liquid has been absorbed and the rice is tender. Add extra milk if required.

2.
Meanwhile, preheat the oven to 325°F (170°C) and line a baking sheet with foil. Sprinkle the coconut over the baking sheet and bake for 10 to 12 minutes, until it is just starting to turn golden brown.

3.
Serve the rice pudding warm or at room temperature, topped with the toasted coconut and a drizzle of maple syrup, if desired.

PER SERVING
(not including maple syrup):
417 calories; 9 g protein; 7 g total fat; 5 g saturated fat; 78 g carbohydrates; 1 g fiber; 85 mg sodium

SERVES 6

A simple chocolate soufflé is hard to beat, but if you want to play around with the flavors a bit, add 1 heaping tablespoon instant coffee to the melted chocolate–cream mixture for a mocha flavor, or for chocolate-mint, replace the dark chocolate with gluten-free peppermint-filled chocolate.

Nonstick cooking spray

1¼ cups (275 g) superfine sugar

8 ounces (225 g) good-quality dark chocolate, broken into pieces

½ cup (125 ml) light cream

6 large eggs, separated

⅔ cup (100 g) cornstarch

¼ cup (55 g) packed light brown sugar

½ cup (125 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

Confectioners' sugar, sifted (optional)

1.
Preheat the oven to 350°F (180°C).

2.
Grease six 8-ounce (250 ml) soufflé dishes with cooking spray. Place 1 tablespoon of the superfine sugar in each dish and turn to coat generously, discarding any excess.

3.
Combine the chocolate and cream in a heatproof bowl or the top part of a double boiler. Set over a saucepan of simmering water or the bottom part of the double boiler (make sure the bottom of the bowl does not touch the water) and stir until the chocolate is melted and well combined. Set aside to cool slightly.

4.
Combine the egg yolks and remaining superfine sugar in a large bowl and beat with a handheld electric mixer until pale, thick, and creamy. Gradually beat in the cornstarch, brown sugar, and milk until combined. Pour into a saucepan and cook, stirring, over medium heat for 5 minutes, or until thickened. Stir into the chocolate mixture and set aside to cool slightly.

5.
Clean the mixer beaters and beat the egg whites in a large clean bowl until stiff peaks form. Gently fold into the chocolate mixture with a large metal spoon, Fill the soufflé dishes to approximately ¼ inch (5 mm) below the rim.

6.
Place the dishes on a baking sheet and bake for 20 to 25 minutes, until the soufflés are nicely risen. Dust with confectioners' sugar, if desired, and serve immediately, as they will sink if left standing.

PER SERVING
(not including confectioners' sugar):
544 calories; 10 g protein; 22 g total fat; 12 g saturated fat; 85 g carbohydrates; 3 g fiber; 89 mg sodium

SERVES 6–8

The liqueur in this tiramisu is optional—if you want to leave it out, just increase the quantity of coffee to 1¼ cups (315 ml). And if you prefer to make one large dessert, use a deep 9-inch (22 cm) square baking dish.

4 large eggs, separated

½ cup (110 g) superfine sugar, plus more for the coffee (optional)

12 ounces (340 g) reduced-fat cream cheese, at room temperature

1 cup (250 ml) strong brewed coffee

¼ cup (60 ml) Marsala or amaretto (optional)

About 30 Amaretti (
page 171
)

CHOCOLATE SAUCE

½ teaspoon instant coffee

⅔ cup (110 g) confectioners' sugar

2 heaping tablespoons unsweetened cocoa powder, plus more for dusting

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Combine the egg yolks and superfine sugar in a large bowl and beat with a handheld electric mixer until thick, pale and creamy. Beat in the cream cheese for 3 to 4 minutes, until the mixture is smooth and well combined.

2.
Clean the mixer beaters. Place the egg whites in a large clean bowl and beat until stiff peaks form. Using a large metal spoon, gently fold the egg whites into the cream cheese mixture.

3.
Combine the coffee, sugar to taste, and the liqueur (if using) in a small bowl. Dip each Amaretti cookie into the coffee. Place 1 cookie in each of six glass dessert dishes and top with a few tablespoons of the cream cheese filling. Repeat with the remaining cookies and filling, finishing with a cream cheese layer.

4.
To make the chocolate sauce, dissolve the instant coffee in 2 to 3 tablespoons hot water. Sift the confectioners' sugar and cocoa into a small bowl, add the coffee mixture, and stir until smooth.

5.
Drizzle the chocolate sauce over the tiramisu and dust with additional cocoa. Cover and refrigerate for at least 2 hours, preferably overnight, before serving.

PER SERVING
(⅛ recipe):
415 calories; 13 g protein; 20 g total fat; 8 g saturated fat; 45 g carbohydrates; 2 g fiber; 236 mg sodium

SERVES 6

I'm rather partial to the flavor of Irish cream liqueur, so I developed this recipe as a way to enjoy it in every mouthful of this smooth custard dessert.

½ cup (125 ml) light cream

½ cup (110 g) packed light brown sugar

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

½ cup (125 ml) Irish cream liqueur, such as Baileys

¼ cup (35 g) cornstarch

Shaved chocolate, for serving

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Combine the cream, brown sugar, and 1¾ cup (435 ml) of the milk in a medium saucepan and cook over medium heat until almost boiling. Stir in the liqueur.

2.
Blend the cornstarch with the remaining ¼ cup (60 ml) of milk to form a smooth paste. Gradually add to the warm cream mixture, stirring constantly to ensure there are no lumps, then cook, stirring, over medium heat for about 5 minutes, until thickened. (Don't let it boil.)

3.
Pour the pudding into six 4-ounce (125 ml) ramekins. Allow to cool, then cover with plastic wrap and refrigerate for 3 to 4 hours, until set.

4.
Decorate with the shaved chocolate just before serving.

PER SERVING
(not including shaved chocolate):
230 calories; 4 g protein; 8 g total fat; 5 g saturated fat; 32 g carbohydrates; 0 g fiber; 76 mg sodium

SERVES 6–8

This recipe proves the notion that simple things are often the best—berries, chocolate, and creamy vanilla ice cream. No fuss, just pure enjoyment—especially the rich chocolate fudge sauce.

CHOCOLATE FUDGE SAUCE

3 tablespoons (45 g) unsalted butter

½ cup (110 g) packed light brown sugar

½ cup (125 ml) light cream

2 heaping tablespoons unsweetened cocoa powder

¼ cup (55 g) good-quality dark chocolate buttons or chips

1-⅓ cups (200 g) blueberries

1-⅔ cups (200 g) raspberries

3-⅓ cups (500 g) strawberries, hulled, halved if large

4 cups (1 liter) gluten-free, lactose-free vanilla ice cream

1.
To make the chocolate fudge sauce, melt the butter in a small saucepan over low heat. Add the brown sugar, cream, cocoa, and dark chocolate and stir until the chocolate has melted and the sauce is smooth. Remove from the heat and let cool to room temperature.

2.
Combine the berries in a bowl. Scoop the ice cream into serving glasses or bowls, scatter the berries on top, and finish with a generous drizzle of chocolate fudge sauce.

PER SERVING
(⅛ recipe):
302 calories; 4 g protein; 13 g total fat; 8 g saturated fat; 47 g carbohydrates; 4 g fiber; 60 mg sodium

SERVES 6

Tapioca has made a comeback! This modern take on an old favorite is served warm and brings together a wonderfully creamy texture and a delicious tart lemon flavor.