The Low-FODMAP Diet Cookbook (9 page)

2 tablespoons (30 g) salted butter

¼ cup (15 g) chopped flat-leaf parsley

½ cup (40 g) grated Parmesan

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 cook the polenta in water with ½ teaspoon salt, 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.
Line an 8-inch (20 cm) square baking dish with parchment paper.

2.
Pour the stock into a medium saucepan and bring to a boil. Add the cornmeal and cook over medium heat for 3 to 5 minutes, stirring constantly. By now, the polenta should be very thick. Add the olives, butter, parsley, and half the Parmesan and stir until the butter and cheese have melted. Season to taste with the black pepper.

3.
Pour the polenta into the baking dish and smooth the surface. Let cool slightly, then refrigerate for 1 hour.

4.
Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.

5.
Turn out the polenta onto a cutting board and cut into long, thin rectangles. Place on the baking sheet and sprinkle with the remaining Parmesan. Bake for 10 to 15 minutes, until the cheese has melted and the fingers are golden. Serve warm.

PER SERVING:
31 calories; 1 g protein; 2 g total fat; 1 g saturated fat; 3 g carbohydrates; 0 g fiber; 84 mg sodium

MAKES 16

For presentation purposes (and to avoid making a big mess in the pan!), you can use egg rings without handles, or English muffin rings, to make these delicious cakes. Look for them in the utensil section of your supermarket. Soy sauce is always suitable for the low-FODMAP diet, as the FODMAPs have been removed. Sometimes there is wheat present, but this small amount is not a problem for people on a low-FODMAP diet. If you also follow a gluten-free diet, choose brands that are gluten-free.

1 pound (450 g) dried flat rice noodles (¼ inch/5 mm wide), broken into 2- to 4-inch (5 to 10 cm) lengths

3 to 4 heaping tablespoons chopped cilantro

2 teaspoons grated ginger

½ teaspoon Chinese five-spice powder

3 large eggs, lightly beaten

2 tablespoons sesame oil

2 teaspoons garlic-infused olive oil

⅓ cup (80 ml) gluten-free sweet red chili sauce*

2 heaping tablespoons cornstarch

Salt

Nonstick cooking spray

CHILI SAUCE

½ cup (125 ml) gluten-free sweet red chili sauce*

1 heaping tablespoon tomato puree

½ teaspoon gluten-free soy sauce

*
Most sweet chili sauces contain garlic. The amount present in the sauce is minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, it is best to avoid this dish, or limit intake to a very small serving. Assess your individual tolerance.

1.
Fill a large bowl with hot water. Add the noodles and soak for 4 to 5 minutes, until softened. Drain, then rinse under cold water and place back in the bowl. Add the cilantro, ginger, five-spice powder, eggs, sesame oil, garlic-infused oil, chili sauce, cornstarch, and salt and mix until well combined.

2.
Heat a large heavy-bottomed frying pan over medium heat. Spray the pan and inside of the egg rings with the cooking spray (use as many rings as will fit comfortably in the pan).

3.
Spoon enough noodle mixture into each ring to fill it without overflowing. Cook for 2 to 3 minutes on each side, until golden brown. Remove from the pan and run a knife around the inside of each ring to remove the noodle cakes. Set aside on a plate and cover loosely with foil to keep warm while you make the remaining cakes.

4.
For the chili sauce, combine all the ingredients in a bowl.

5.
Serve the warm noodle cakes with the chili sauce.

PER SERVING:
59 calories; 1 g protein; 3 g total fat; 1 g saturated fat; 6 g carbohydrates; 0 g fiber; 459 mg sodium

MAKES ABOUT 30

These light finger-food treats are delicious as they are, but can also be flavored with chopped fresh herbs such as basil, parsley, sage, or lemongrass. Just use what you have on hand.

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

¾ cup (150 g) long-grain white or brown rice

¾ cup (2 ounces/60 g) grated Parmesan

¾ cup (150 g) canned corn kernels, drained

1 large egg, beaten

1⅓ cups (160 g) dried gluten-free, soy-free bread crumbs*

Canola oil, for pan-frying

*
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 cook the rice in water with ½ teaspoon salt, 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. 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 on the low-FODMAP diet.

1.
Pour the stock into a large saucepan and bring to a boil. Add the rice and cook until tender, 10 to 12 minutes for white rice, 45 to 50 minutes for brown. Drain and return to the pan. While the rice is still warm, stir in the Parmesan and corn. Transfer to a bowl and set aside to cool to room temperature.

2.
Preheat the oven to 300°F (150°C).

3.
Roll the cooled rice mixture into about 30 golf ball–size balls. Dip the balls in the beaten egg, then roll in the bread crumbs until well coated.

4.
Heat a little canola oil in a medium frying pan over medium-high heat. Working in batches of 10, add the rice balls to the pan and cook, turning regularly, until nicely browned all over. Set aside on a baking sheet and keep warm in the oven while you make the rest, adding more oil if needed. Serve warm.

PER SERVING:
45 calories; 2 g protein; 1 g total fat; 0 g saturated fat; 7 g carbohydrates; 0 g fiber; 66 mg sodium

SERVES 6

This yummy slice is a standout meal on its own with salad, but it can also be served as an accompaniment to barbecued or grilled meat. The fresh basil gives the dish a wonderful hit of flavor, but you can use dried herbs if you prefer.

2 teaspoons olive oil

2 tomatoes, chopped

1 tablespoon balsamic vinegar

1 large zucchini, thinly sliced into ribbons

1 cup (4 ounces/120 g) grated cheddar

½ cup (1½ ounces/40 g) grated Parmesan

6 large eggs, lightly beaten

3 tablespoons basil leaves

Salt and freshly ground black pepper

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.

2.
Heat the olive oil in a nonstick frying pan over medium heat. Add the tomatoes and vinegar and cook until softened.

3.
Transfer the tomatoes to a large bowl. Add the zucchini, cheddar, Parmesan, eggs, basil, and salt and pepper and mix to combine. Pour the quiche into the baking dish.

4.
Bake for 20 to 25 minutes, until firm and lightly golden. Let stand for 5 minutes before slicing.

PER SERVING:
215 calories; 15 g protein; 15 g total fat; 7 g saturated fat; 5 g carbohydrates; 1 g fiber; 415 mg sodium

SERVES 4

Roasting vegetables intensifies their flavor, and they become completely irresistible when combined with homemade pesto and melted mozzarella. These are heaven as a main dish, but also delicious as a side with grilled meat, chicken, or fish. If you do not eat dairy, you can leave out the Parmesan and use thinly sliced silken tofu in place of the mozzarella.

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

1 red bell pepper, seeded and cut into 2-inch (5 cm) strips

2 large zucchini, cut into ¼-inch (5 mm) slices

1 small sweet potato, peeled (if desired) and cut into ¼-inch (5 mm) slices

Olive oil

¾ cup (2 ounces/60 g) grated Parmesan

4 ounces (113 g) mozzarella, thinly sliced

Salt and freshly ground black pepper

4 teaspoons (35 g) Basil Pesto (
page 64
)

1.
Preheat the oven to 350°F (170°C) and line two baking sheets with parchment paper.

2.
Place the eggplant and bell pepper in a single layer on one sheet, and the zucchini and sweet potato in a single layer on the other. Brush with a little olive oil and bake for 15 to 20 minutes, until tender.

3.
On one of the baking sheets, top the eggplant slices with bell pepper, zucchini, and sweet potato to make stacks. Sprinkle most of the Parmesan across the stacks. Top the stacks with the mozzarella.

4.
Bake for 10 to 15 minutes, until the stacks are heated through and the cheeses have melted. Season with salt and pepper and serve with a drizzle of pesto and the remaining Parmesan.

PER SERVING:
302 calories; 18 g protein; 16 g total fat; 3 g saturated fat; 24 g carbohydrates; 7 g fiber; 473 mg sodium

SERVES 4

These have a fabulous smoky flavor and are so easy to make. To make the dish vegetarian, use crumbled gluten-free tempeh in place of the beef. To make it vegan, replace the Parmesan with an extra ⅓ cup (30 g) of pine nuts run through a food processor until crumbly.

4 red bell peppers

1½ cups (300 g) white rice

1 tablespoon garlic-infused olive oil

1½ pounds (700 g) lean ground beef

1 teaspoon smoked paprika

Leaves from 8 thyme sprigs

3 large ripe tomatoes, peeled, seeded, and roughly chopped

1 teaspoon olive oil

Splash of balsamic vinegar