CHAPTER SIX
Snacks
Note: Recipes in boldface are suitable for the first stage of the FODMAP diet. Recipes in regular type contain an ingredient that is a moderate FODMAP. Avoid eating these dishes within 3 hours of eating any other moderate FODMAP food, and limit portions.
CHAPTER SIX
Snacks
When you are on the low-FODMAP diet, it is a good idea to be ready for snack time. Planning ahead helps you avoid grabbing foods not on your plan. And it also gives you a chance to prepare for several small meals throughout the day rather than a few large ones, which will help you digest your food properly.
If you are looking for simple snack ideas, consider the following:
- Aged cheese
- Dried fruit
- Glass of lactose-free or nut milk
- Hard-cooked eggs
- Jerky
- Nuts
- Piece of suitable fresh fruit
(banana, small orange, or other) - Popcorn
- Raw vegetables
- Trail mix
- Yogurt (lactose-free)
Sun-Dried
Tomato “Hummus”
MAKES 2 CUPS; 4 TO 5 SERVINGS
First Stage FODMAP
Use this as a dip or a spread. It is delicious with vegetables as well as on grilled or sautéed meats, and it keeps well in the refrigerator.
1 cup oil-packed sun-dried tomatoes, with their oil
1 cup shredded zucchini
½ cup coarsely chopped fresh cilantro leaves
¼ cup tahini
2 tablespoons lemon juice, plus more as needed
2 tablespoons water, plus more as needed
2 tablespoons olive oil, plus additional for serving
1 teaspoon dark sesame oil
Kosher salt and freshly ground black pepper
1. Combine the sun-dried tomatoes and their oil, zucchini, cilantro, and tahini in a food processor. Purée until the mixture becomes a coarse paste, scraping down the bowl if necessary.
2. Add the lemon juice, water, olive oil, and sesame oil through the feed tube with the machine running. Purée the mixture until it becomes a smooth paste. Adjust the consistency with additional water, if necessary. Adjust the seasoning with additional lemon juice if necessary, and season with salt and pepper.
3. Serve immediately or store the hummus in a covered container in the refrigerator for up to 4 days.
Garlic-Infused Oil
MAKES 1 CUP
First Stage FODMAP
Use this basic technique to make onion-infused oil with the white portion of green onions, shallots, or even leeks to flavor your foods and to use in cooking. Store the oil in the refrigerator; the oil has a limited shelf life, so make an amount you can use within a week. Dip gluten-free bread into the oil for a light snack.
1 cup olive oil
8 garlic cloves peeled and crushed
1 teaspoon red pepper flakes (optional)
1. Heat the oil in a heavy-gauge pot over medium heat. Add the garlic and red pepper flakes (if using). Cook until aromatic, 2 to 3 minutes.
2. Remove from the heat. Let cool to room temperature.
3. Strain the oil into a clean jar. Discard the garlic and red pepper flakes.
4. Store the oil in the refrigerator for up to 7 days.
Tostadas
MAKES 8 TOSTADAS; 4 SERVINGS
First Stage FODMAP
Instead of turkey, you can use other ground meats, like beef, lamb, pork, sausage, or venison, if you prefer. This recipe is a great build-your-own snack. You can always put out other toppings if your friends and family aren’t following the FODMAP diet, but they may not notice that anything is missing.
1 tablespoon olive oil
1 pound lean ground turkey
2 teaspoons chili powder (garlic-free)
1 teaspoon ground cumin
1 cup diced tomatoes (canned or fresh)
Salt and freshly ground black pepper
8 tostada shells (gluten-free)
1 cup grated aged sharp Cheddar cheese
2 green onions (green part only), minced
1. Preheat the oven to 325°F. Heat the oil in a large cast-iron skillet over high heat. Add the ground turkey. Sauté, stirring frequently, until the meat is evenly cooked and browned, 6 to 8 minutes. Add the chili powder and cumin, and stir to combine. Add the tomatoes. Cook, stirring occasionally, until thickened and flavorful, 10 to 12 minutes. Season with salt and pepper.
2. Place the tostada shells on two baking sheets. Divide the turkey mixture, cheese, and green onions evenly among the shells. Bake until the cheese is melted and bubbly, 8 to 10 minutes.
3. Serve immediately.
Stuffed Endive
MAKES 8 SPEARS; 4 SERVINGS
Moderate FODMAP
Look for red endive to make a really stunning hors d’oeuvre.
12 ounces Brie or Camembert cheese, rind removed
2 green onions (green part only), minced
8 leaves Belgian endive
½ cup minced fresh flat-leaf parsley or fresh chives
Freshly ground black pepper
1. Blend the Brie and green onions in a medium bowl with a wooden spoon or in a food processor until evenly combined.
2. Fill the endive leaves with the Brie-onion mixture. Sprinkle with parsley and season with pepper.
3. Serve immediately.
Flatbreads for Pizza
MAKES 4 FLATBREADS
Moderate FODMAP
These flatbreads have many uses beyond pizza. You can simply enjoy them as a bread to accompany a soup or stew. Or if you prefer, fill them with your favorite sandwich items and griddle them to make toasted sandwiches or panini.
1½ cups oat flour, plus more for rolling
⅔ cups tapioca flour
¼ cups brown rice flour
½ teaspoon baking powder
½ teaspoon sea salt
½ cup almond milk
2 teaspoons lemon juice
2 teaspoons minced rosemary (optional)
½ teaspoon freshly ground black pepper (optional)
2 teaspoons clarified butter or ghee
1. In a large bowl, combine the oat flour, tapioca flour, brown rice flour, baking powder, and salt.
2. In a small bowl, combine the almond milk and lemon juice, and let sit for a few minutes to curdle.
3. To the flour mixture, add the curdled milk, rosemary (if using), and pepper (if using) and stir to make a stiff dough.
4. Divide the dough into four equal pieces. Working with one piece of dough at a time, roll out into disks on a well-floured work surface with a rolling pin, about ½ inch thick and 7 or 8 inches in diameter. Coat the dough and rolling pin with additional oat flour as needed to prevent sticking.
5. Heat the clarified butter in a large cast-iron skillet over medium-high heat. Add one flatbread to the skillet. Cook on the first side until golden brown, 6 to 7 minutes. Turn and cook on the second side until golden brown and cooked through, 2 to 3 minutes. Repeat with the remaining flatbreads.
6. Serve immediately. The flatbreads can be prepared in advance. Store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 2 months.
Margherita “Pizzas”
MAKES 4 PIZZAS; 8 SERVINGS
Moderate FODMAP
Let fresh mozzarella drain before you put it on the pizza—for two reasons: the pizza will be crisper and the mozzarella will have even less lactose.
2 cups tomato sauce
4 ounces fresh mozzarella, sliced and drained
¼ cup coarsely chopped fresh basil
2 tablespoons grated Parmesan cheese
1 tablespoon olive oil or Garlic-Infused Oil
1. Preheat the oven to 425°F.
2. Place the flatbreads on baking sheets. Top with the tomato sauce, mozzarella, basil, Parmesan, and olive oil.
3. Bake until the cheese is melted and golden, 10 to 12 minutes. Serve immediately.
Deviled Eggs
MAKES 12 HALVES; 4 SERVINGS
First Stage FODMAP
A favorite at picnics and gatherings, deviled eggs are also low-FODMAP items. Be sure your mayonnaise doesn’t contain added sugar or syrup. The technique for hard-cooking eggs is very reliable, as long as you pay attention to when the water comes to a boil. They emerge from the shells fully cooked and tender, with no green rings around the yolk.
6 large eggs
¼ cup mayonnaise
1 tablespoon mustard
Pinch of cayenne pepper
Kosher salt and freshly ground black pepper
Paprika, for garnish
Minced fresh chives, for garnish
1. Put the eggs in a large saucepan. Add enough cold water to cover by 2 inches.
2. Bring to a boil over medium-high heat. Turn off the heat. Cover the pot. Let the eggs sit in the hot water for 15 minutes. Drain the water. When the eggs are cool enough to handle, peel them and cut in half. Separate the yolks from the whites: place the whites on a platter and the yolks in a medium bowl.
3. To the egg yolks, add the mayonnaise, mustard, and cayenne. Mash the egg yolk mixture with a fork until very smooth and light. Season with salt and pepper. Fill the egg whites evenly with the yolk mixture.
4. Sprinkle with paprika and chives for garnish. Serve immediately.
5. The eggs can be cooked in advance. Peel the eggs before storing. Store in a covered container in the refrigerator for up to 3 days.
Pickled Carrots
MAKES 3 CUPS; 8 SERVINGS
First Stage FODMAP
These spicy-sweet-sour carrots are addictive, just like potato chips. You can make a double batch and keep them on hand; they last for several days in the refrigerator, getting even more flavorful as they rest.
3 cups water, plus more as needed
1 cup red wine vinegar
2 teaspoons sea salt
¼ teaspoon red pepper flakes
1 pound baby carrots or carrots cut into sticks
1. Combine the water, vinegar, salt, and red pepper flakes in a large bowl or a glass jar. Stir until the salt dissolves. Add the carrots to the bowl. Add more water if necessary to completely submerge the carrots.
2. Marinate in the refrigerator at least 24 hours and up to 4 days before serving.
Spiced Nuts
MAKES 12 OUNCES; 8 SERVINGS
Moderate FODMAP
Nuts are a great snack, but remember to keep them to a small portion size, about ¼ cup or a small handful. Keep these nuts on hand in an airtight container, or make a lot to take along to parties and events where you might find yourself tempted.
4 ounces almonds
4 ounces walnuts
4 ounces pecans
1 tablespoon olive oil
2 teaspoons chili powder
1 teaspoons ground cumin
Kosher salt and freshly ground black pepper
1. Preheat the oven to 350°F.
2. In a medium bowl, combine all of the ingredients and toss until evenly coated. Transfer the nuts to a rimmed baking sheet and spread them out in an even layer.
3. Bake, stirring occasionally to brown evenly, until toasted and golden, 10 to 12 minutes. Transfer the nuts to a container.
4. Store the spiced nuts in an airtight container at room temperature for up to 2 weeks.
Vegetable Chips
MAKES 1 POUND; 8 SERVINGS
First Stage FODMAP
Use a mandoline or Japanese slicer to make paper-thin slices that get crispy and golden as they bake. Add minced fresh herbs, ground spices, or a little Parmesan cheese along with the oil, if you like, for flavor variations.
2 pounds thinly sliced zucchini or Japanese eggplant
2 tablespoons olive oil or Garlic-Infused Oil
Kosher salt
1. Preheat the oven to 425°F.
2. In a large bowl, combine the zucchini and olive oil and toss until evenly coated. Transfer to a rimmed baking sheet.
3. Bake, turning occasionally to crisp evenly, until toasted and crisp, 15 to 16 minutes. Season with salt while the chips are still very hot.
4. Serve immediately.