The Low-FODMAP Diet Cookbook (6 page)

SERVES 8

Serve this with a green salad for a light brunch. It's also nicely portable, so pack it in a picnic basket or school lunchbox if you want to take it on the go.

1.
Preheat the oven to 350°F (170°C). Grease a 9-inch quiche dish or pie pan and line with a parchment paper circle. Line a plate with paper towels.

2.
Add the bacon to an unheated skillet and turn the heat to medium. Cook, turning occasionally, for about 10 minutes, or until crispy. Transfer to the prepared plate to drain. When the bacon is cool enough to handle, break into small pieces.

3.
Combine the bacon, zucchini, cheese, oil, and eggs in a large bowl. Season with salt and pepper. Pour into the baking dish and bake for 20 to 25 minutes, until firm and golden brown. Remove from the oven and let stand for 5 minutes before slicing. Serve it warm or cold—it's delicious either way—with a green salad, if desired.

PER SERVING
(not including the green salad):
258 calories; 16 g protein; 20 g total fat; 8 g saturated fat; 3 g carbohydrates; 1 g fiber; 665 mg sodium

10 bacon slices, at room temperature

2 large zucchini, grated

1½ cups (6 ounces/180 g) grated cheddar

2 tablespoons canola oil

6 large eggs, lightly beaten

Salt and freshly ground black pepper

Green salad, for serving (optional)

SERVES 4

Few things are more delicious than a plate of perfectly cooked scrambled eggs, and luckily, eggs—like other protein foods—are always welcome on a low-FODMAP diet. Enjoy this dish simply seasoned with salt and pepper, or ramp it up with a sprinkling of fresh chives (or any other herbs you like) and thinly sliced sautéed veggies or smoked salmon.

10 large eggs

¾ cup (180 ml) lactose-free milk

Salt and freshly ground black pepper

3 tablespoons (45 g) salted butter

Toasted gluten-free, soy-free bread, for serving

1.
Crack the eggs into a large bowl, add the milk, and whisk until combined. Season with salt and pepper.

2.
Melt the butter in a medium frying pan over low heat. Pour in the egg mixture. Use a wooden spoon to gently push the egg mixture from the edge into the middle of the pan to prevent sticking. Cook for 4 to 5 minutes, continuing to gently stir, until nearly cooked—the eggs should still be creamy and slightly runny. Serve immediately with toasted gluten-free bread.

PER SERVING
(not including the toast):
282 calories; 17 g protein; 22 g total fat; 10 g saturated fat; 4 g carbohydrates; 0 g fiber; 560 mg sodium

MAKES 6

If you used to enjoy pita wraps, then this is a perfect alternative. You can fill them with anything you like, such as this autumn-inspired mix. Another quick and easy way to make super-thin omelets is to spray a panini press with nonstick cooking spray, add a beaten egg, lower the lid, and cook for 30 seconds. Done!

Nonstick cooking spray

6 large eggs

6 thin slices cooked turkey breast (about 3½ ounces/100 g)

1 heaping tablespoon cranberry sauce

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

1 tomato, sliced

2 handfuls of baby spinach leaves, rinsed and dried

½ cup (60 g) grated carrot (1 medium)

1.
Place a medium nonstick frying pan over medium heat and spray with cooking spray. Crack an egg into a small bowl and whisk with a fork. Pour the egg into the hot pan and tilt to coat the bottom—you want the omelet to be about 5 inches (12 cm) in diameter. Cook for 30 to 60 seconds, then flip with a spatula or pancake turner, taking care not to tear the omelet. Cook for 30 to 60 seconds more, then carefully remove from the pan and set aside on a plate. Repeat with the remaining eggs to make 6 omelets. Set aside to cool.

2.
To assemble, place an omelet on a flat surface. Lay a slice of turkey breast down the center of the omelet and top with ½ teaspoon cranberry sauce, a few slices of avocado (if using) and tomato, baby spinach leaves, and a sprinkling of carrot. Fold the bottom third of the omelet toward the center, then fold in the left and right sides to encase the filling (almost as if you were rolling a burrito). Repeat with the remaining omelets and filling. Serve immediately, or cover and refrigerate until you're ready to eat.

PER SERVING
(including the avocado):
159 calories; 11 g protein; 10 g total fat; 3 g saturated fat; 6 g carbohydrates; 2 g fiber; 85 mg sodium

SERVES 2

This is perfect for breakfast, lunch, or dinner, and a really great way to use up leftover roast chicken (such as Soy-Infused Roast Chicken,
page 135
). Alternatively, you can use cubed tofu or gluten-free ham, shredded turkey, pieces of seitan, and/or additional suitable veggies.

4 large eggs

¼ cup (5 g) roughly chopped basil

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

Salt and freshly ground black pepper

1 tablespoon canola oil

½ cup (80 g) shredded cooked chicken

Small handful of baby spinach leaves, rinsed, dried, and chopped

½ red bell pepper, diced

¼ cup (1 ounce/30 g) grated cheddar

1.
Whisk together the eggs, basil, and parsley in a medium bowl. Season with salt and pepper.

2.
Heat the oil in a medium frying pan over medium heat. Add the egg mixture and tilt to coat the bottom of the pan. Cook until almost set on top. Using a spatula or pancake turner, carefully lift the edges and shake the omelet loose.

3.
Scatter the chicken, spinach, bell pepper, and cheese over one half of the omelet. Fold the other half over the top to cover the filling. Cook briefly until the filling is heated through and the cheese is starting to melt. Slide the omelet out of the pan and cut it in half (or just serve whole with two forks!). If preferred, you can split the ingredients in half and make 2 smaller omelets.

PER SERVING:
343 calories; 29 g protein; 23 g total fat; 7 g saturated fat; 4 g carbohydrates; 1 g fiber; 542 mg sodium

SERVES 6–8

This is one of my favorite flavor combinations for a frittata, but of course you can use other low-FODMAP vegetables if you prefer. Serve it with a fresh green salad.

1 large sweet potato, peeled (if desired) and chopped

2 red bell peppers, seeded and cut into quarters

Olive oil, for drizzling and greasing the pan

1 large handful of baby spinach leaves, rinsed and dried

10 large eggs

Salt and freshly ground black pepper

1.
Preheat the oven to 350°F (180°C).

2.
Place the sweet potato and bell peppers in a glass baking dish, drizzle with a little olive oil, and bake for 10 to 15 minutes, until golden brown and tender. Remove from the oven, wrap in foil, and let cool. Leave the oven on.

3.
Peel the cooled peppers and discard the skins. Cut the peppers into large pieces.

4.
Grease a 9-inch (23 cm) ovenproof frying pan. Line the bottom with a layer of sweet potato and top with a layer of bell peppers. Sprinkle with some of the spinach leaves. Continue with the remaining vegetables, finishing with a layer of bell peppers.

5.
Lightly beat the eggs in a bowl and season with salt and pepper. Pour the eggs over the vegetables and gently tilt the dish to make sure they are evenly distributed and fill all the gaps.

6.
Bake for 20 to 30 minutes, until firm when touched in the middle. Remove from the oven and let rest for 5 minutes before cutting. Serve warm or cold.

PER SERVING
(⅛ recipe):
140 calories; 8 g protein; 8 g total fat; 2 g saturated fat; 8 g carbohydrates; 1 g fiber; 229 mg sodium

MAKES 10–12

These can be made with any herbs you like. They are great to have on hand for a weekend brunch or afterschool snack, and they also make a delicious accompaniment to homemade soup.

¾ cup (175 ml) low-fat milk, lactose-free milk, or suitable plant-based milk, plus more for brushing

1 large egg

½ cup (1½ ounces/40 g) grated Parmesan

½ cup (2 ounces/60 g) grated cheddar

3 to 4 heaping tablespoons chopped herbs (such as oregano, thyme, and flat-leaf parsley)

1 cup (150 g) cornstarch, plus more for kneading

1 cup (125 g) tapioca flour

½ cup (45 g) soy flour

1 teaspoon xanthan gum or guar gum

2 teaspoons gluten-free baking powder

5 tablespoons (75 g) unsalted butter, cut into cubes, at room temperature

1.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2.
Whisk the milk and egg in a bowl. Stir in the Parmesan, cheddar, and herbs.

3.
Sift the cornstarch, tapioca flour, soy flour, xanthan gum, and baking powder three times into a medium bowl (or whisk in the bowl until well combined). Rub in the butter with your fingertips until the mixture resembles fine bread crumbs. Add the milk mixture all at once and mix with a large metal spoon until the dough begins to hold together.

4.
Lightly sprinkle your work surface with cornstarch. Gently bring the dough together with your hands and turn out onto the floured surface. Knead gently by pressing and then turning until the dough is just smooth (use a light touch or the scones will be tough).

5.
Using a lightly floured rolling pin, roll out the dough to a thickness of 1 inch (2.5 cm) and cut out 10 to 12 scones with a 2-inch (5 cm) biscuit or cookie cutter. Use a straight-down motion to do this (if you twist the cutter, the scones will rise unevenly during baking). It's a good idea to dip the cutter in cornstarch before each cut to prevent sticking.

6.
Place the scones on the sheet about ⅓ inch (1 cm) apart and brush the tops with milk. Bake for 10 to 12 minutes, until golden and cooked through. Remove the scones from the oven and immediately wrap them in a clean kitchen towel (this will help give them a soft crust). Serve warm.

PER SERVING
(
¹
/
₁₂
recipe):
179 calories; 6 g protein; 9 g total fat; 5 g saturated fat; 20 g carbohydrates; 1 g fiber; 172 mg sodium