CHAPTER EIGHT
Appetizers and Sides
Baked Brie with Cranberry Compote
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 EIGHT
Appetizers and Sides
Making a meal into an occasion calls for something out of the ordinary. Well-chosen appetizers and side dishes make the most of the main event. In addition to the recipes in this chapter, there are some other simple appetizer ideas to consider serving as a first course:
- Steamed, grilled, or broiled seafood
- Broiled grapefruit, sprinkled with a few grains of sugar
- Marinated or pickled vegetables
- Smoked fish (salmon, trout, whitefish)
Some simple side dishes can highlight the season and fill up your plate:
- Steamed fresh green beans or corn
- Leafy greens dressed with oil, lemon, salt, and pepper
- Roasted vegetables
In addition to the suitable vegetables, you can also consider some moderate-FODMAP options, as long as you stay within the limits for the day.
Baked Brie with Cranberry Compote
MAKES 8 SERVINGS
Moderate FODMAP
The idea behind baking Brie is to give its already luscious texture a little boost so it is easy to spread and enjoy on gluten-free crackers or flatbreads. Or serve a wedge of baked Brie on a bed of greens with the compote for a beautiful and elegant first course to begin the meal, or a savory course to draw it to an end.
One 16-ounce bag fresh cranberries, picked over
½ cup orange juice
1 teaspoon grated orange zest
3 tablespoons maple syrup
One 12-ounce wheel or wedge Brie cheese (rind still on)
1. Preheat the oven to 350°F.
2. To make the cranberry compote, in a saucepan over medium heat, combine the cranberries, orange juice, orange zest, and maple syrup. Bring to a simmer. Cook, stirring frequently, until thickened, 8 to 10 minutes. Remove from the heat and let cool. The compote can be prepared in advance. Store in a covered container in the refrigerator for up to 4 days.
3. Put the Brie in a baking-serving dish and bake until the cheese is very hot, 12 to 15 minutes.
4. Serve at once, directly from the baking dish, accompanied with the cranberry compote.
Spinach Soufflé
MAKES 4 SERVINGS
Moderate FODMAP
Soufflés have a reputation for being finicky, which is true for classic soufflés made with a milk-and-flour base. In this version, however, the spinach adds body and the beaten whites make it rise. Will they fall when they come out of the oven? Yes, they will, so try to have everyone at the table when you are ready to serve.
Use the soufflé mixture to fill Buckwheat Crêpes for an elegant appetizer.
Butter, at room temperature, for the soufflé molds
3 tablespoons Parmesan cheese, plus more for dusting
6 eggs, yolks and whites separated, at room temperature
12 ounces fresh or frozen spinach, cooked or thawed, squeezed dry, and chopped
Pinch of freshly grated nutmeg
Kosher salt and freshly ground black pepper
1. Preheat the oven to 400°F. Coat four 8-ounce soufflé molds with butter and dust lightly with Parmesan cheese. Set aside on a baking sheet.
2. In a large bowl, combine the egg yolks, spinach, 3 tablespoons of the Parmesan cheese, and the nutmeg, and season with salt and pepper.
3. In a large mixing bowl, beat the egg whites to medium-stiff peaks.
4. Fold the egg whites gently into the spinach mixture in three separate additions.
5. Spoon the batter into the prepared soufflé molds. Bake the soufflés on the baking sheet until they have risen and are lightly browned on top, 18 to 20 minutes.
6. Serve immediately.
Shrimp and Pineapple Skewers
MAKES 8 SKEWERS; 4 SERVINGS
First Stage FODMAP
As the pineapple broils, it adds a sweet-tart taste that stands in for a sauce. Use scallops or bite-size pieces of tuna or mahimahi, if you prefer. Turn this into a main course by serving the skewers on a bed of steamed rice.
1 pound extra-large shrimp, peeled and deveined
24 bite-size pieces pineapple
24 bite-size pieces red or green bell pepper
24 cherry tomatoes
8 bamboo skewers, soaked in water for 30 minutes
¼ cup olive oil
3 tablespoons fresh lemon juice
2 tablespoons minced fresh parsley
1 tablespoon minced fresh mint
1. Preheat the broiler to high. Adjust an oven rack so that it is about 3 inches from the heat.
2. Thread the shrimp, pineapple, bell peppers, and tomatoes divided evenly on the 8 skewers. Place the kebabs on the broiler pan.
3. In a small bowl, combine the olive oil, lemon juice, parsley, and mint and brush the kebabs generously with the marinade.
4. Broil, turning as necessary to cook evenly, brushing with marinade every few minutes, until browned and cooked through, about 12 minutes.
5. Serve immediately.
Turkey and Walnut Meatballs
MAKES 8 SERVINGS
First Stage FODMAP
These meatballs are tender and juicy, but if you want to serve a sauce or dip with them, try the Sun-Dried Tomato “Hummus”. Make these meatballs a little larger and simmer them in Tomato Sauce to serve over your favorite gluten-free pasta for dinner.
1½ pounds lean ground turkey
1 egg, lightly beaten
1 cup finely chopped walnuts
½ cup minced green onions (green part only)
Kosher salt and freshly ground black pepper
2 tablespoons olive oil
1. In a large bowl, combine the turkey, egg, walnuts, and green onions, and season with salt and pepper. Mix with a wooden spoon or clean hands until evenly blended. Shape into meatballs about the size of marshmallows.
2. Heat the olive oil in a large cast-iron skillet over medium-high heat. Add the meatballs in a single layer. Cook, turning as necessary to brown evenly, until cooked through, 13 to 14 minutes. Transfer to a heated platter.
3. Serve immediately.
Beef Satay
MAKES 8 SKEWERS; 4 SERVINGS
First Stage FODMAP
A traditional satay includes peanut butter, but this recipe replaces the peanut butter with almond butter. Chiles are moderately high in FODMAPs, but a little goes a long way, especially if you choose something like a Thai bird chili. This recipe does contain soy sauce; however, many sources consider soy sauce, as well as tofu, suitable in limited quantities.
2 tablespoons molasses
3 tablespoons almond butter
2 tablespoons soy sauce
2 tablespoons thinly sliced chiles
2 tablespoons green onions, thinly sliced (green part only)
1 tablespoon ginger
1 tablespoon sesame oil
1 pound lean boneless beef (sirloin, tenderloin, or tri-tip), cut into strips
8 bamboo skewers, soaked in water for 30 minutes
1. To make the marinade and dipping sauce, in a small bowl, combine the molasses, almond butter, soy sauce, chiles, green onions, ginger, and sesame oil.
2. Put the beef strips in a 1-gallon ziplock bag. Pour half of the marinade over the beef, and reserve the other half to serve as dipping sauce. Turn to coat the meat evenly in the marinade. Marinate in the refrigerator at least 4 hours and up to 24 hours before grilling or broiling.
3. Preheat a grill or broiler to high. Remove the beef from the marinade. Thread on the 8 skewers.
4. Grill or broil, turning as necessary to brown evenly, until the beef is the desired doneness, about 6 minutes for medium-rare.
5. Serve at once, accompanied with the reserved dipping sauce.
Sautéed Swiss Chard
MAKES 4 SERVINGS
First Stage FODMAP
If you miss garlic, be sure to use Garlic-Infused Oil for this brilliantly colored vegetable dish. See the note at the end of the recipe for details on how to prepare Swiss or ruby chard for this dish, as well as suitable alternatives to try.
2 tablespoons olive oil or Garlic-Infused Oil
1½ pounds Swiss or ruby chard, separated into stems and leaves, chopped
½ cup chicken or vegetable broth
Kosher salt and freshly ground black pepper
1. Heat the olive oil in a cast-iron skillet or sauté pan over medium-high heat. Add the chard stems. Sauté until hot, 2 to 3 minutes.
2. Add the chard leaves. Sauté, stirring frequently, until the leaves are wilted, 5 to 6 minutes.
3. Add the broth and continue to cook until the stems are tender, another 3 to 4 minutes. Season with salt and pepper. Serve immediately.
Note: To prepare Swiss or ruby chard for a sauté, cut the stems from the leaves. Slice the stems into pieces about ½ inch long; keep the stems separate from the leaves, since they should go into the pan first. They need a bit more cooking time than the leaves. To cut the chard leaves, or other leafy greens, into ribbons, stack several leaves and then roll them into a cylinder. Cut crosswise to make strips.
Glazed Parsnips
MAKES 4 SERVINGS
First Stage FODMAP
Parsnips are delicately flavored with a natural sweetness. This dish presents them in a whole new light. The glaze comes from the addition of a little broth as the parsnips cook. A final addition of fresh parsley does more than make the dish look nice it adds a hint of flavor, as well as some important vitamins.
1 pound parsnips, peeled and cut into 1-inch pieces
½ cup chicken or vegetable broth
2 teaspoons fresh lemon juice
2 tablespoons butter
Kosher salt and freshly ground black pepper
2 tablespoons minced fresh flat-leaf parsley
1. In a shallow saucepan, combine the parsnips, broth, and lemon juice. Bring to a simmer over low heat. Cook, covered, until the parsnips are tender, 10 to 12 minutes.
2. Remove the cover and continue to cook, stirring occasionally, until all the liquid in the pan has evaporated.
3. Add the butter. Turn the parsnips in the butter until they are evenly coated.
4. Season with salt and pepper, and sprinkle with the parsley. Serve immediately.
Polenta
MAKES 4 TO 6 SERVINGS
First Stage FODMAP
When polenta is served directly from the pot, it is soft and creamy like a porridge. The final addition of butter and cheese is optional, of course, but it makes the dish incredibly satisfying. If you have leftover polenta and put it in a dish to cool, it becomes firm enough to slice or cut into shapes. See the note at the end of this recipe for serving suggestions.
6 cups water
2 teaspoons sea salt, plus more for seasoning
¾ cup coarse yellow cornmeal (polenta)
3 tablespoons butter (optional)
¼ cup grated Parmesan cheese (optional)
1. In a large heavy saucepot, bring the water to a rolling boil over high heat. Add the salt.
2. Gradually add the polenta, a few tablespoons at a time at first, gradually increasing to a thin stream, and stirring constantly with a wooden spoon until thickened and pulling away from the sides of the pot, 25 to 30 minutes. Remove the pot from the heat. Stir in the butter (if using) and Parmesan (if using).
3. Season with additional salt if necessary. Serve immediately.
Note: Pour the polenta into a shallow baking dish or pie plate while it is still warm. Cool in the refrigerator until firm. Cut into wedges or slices, and then for an easy appetizer, panfry in olive oil or butter, broil, grill, or bake topped with sausage and tomato sauce.
Green Rice
MAKES 4 SERVINGS
First Stage FODMAP
This rice is cooked by the pilaf method, which will work for a number of other grains.
1 tablespoon olive oil
1 cup thinly sliced green onions (green part only)
1 cup long-grain basmati rice
1 ¾ cups chicken or vegetable broth
¼ cup minced fresh herbs, including one or more of the following: parsley, thyme, oregano, tarragon, basil, cilantro, chives
Kosher salt and freshly ground black pepper
1. In a saucepot over medium-high heat, heat the olive oil. Add the green onions and sauté, stirring frequently, until the green onions are vibrant in color, 1 to 2 minutes.
2. Add the rice and sauté until the rice is coated and smells toasty, about 2 minutes.
3. Add the broth. Reduce the heat to low and simmer the rice, covered, until the rice is tender to the bite, 15 to 20 minutes.
4. Fold in the herbs. Season with salt and pepper. Serve immediately.
Scalloped Potatoes
MAKES 6 SERVINGS
Moderate FODMAP
This recipe is a splurge dish, but is still low-FODMAP. Known in French as pommes Savoyard, the addition of a nutty Emmental or Gruyère cheese makes this dish decadent.
2 tablespoons butter, cubed, plus more for the baking dish
4 large russet potatoes, peeled and very thinly sliced
Kosher salt and freshly ground black pepper
1½ cups chicken or vegetable broth
2 eggs, lightly beaten
1 cup shredded emmental or Gruyère cheese
1. Preheat the oven to 325°F. Coat a 1-quart casserole dish with butter.
2. Layer the sliced potatoes in the casserole dish. Season each layer with salt and pepper, and dot with the butter.
3. In a medium bowl, combine the broth and the eggs together. Pour over the potatoes. Sprinkle with the cheese. Cover with aluminum foil.
4. Bake until the potatoes are tender, 75 to 80 minutes. Remove the foil and continue to bake until the cheese is golden brown and bubbly, an additional 10 to 12 minutes. Let the scalloped potatoes rest a few minutes before serving.