5 cups (1.25 liters) gluten-free, onion-free vegetable stock † * ‡
2 tablespoons garlic-infused olive oil, plus extra to garnish **
1½ cups (330 g) arborio rice
1 cup (250 mL) dry white wine
1½ tablespoons gorgonzola (adjust according to taste)
1½ tablespoons grated Parmesan, plus extra to garnish
1½ tablespoons grated taleggio or Swiss cheese
1½ tablespoons mascarpone
1 tablespoon butter
3 tablespoons finely chopped chives
salt and freshly ground black pepper
† This will make a thick risotto; if you prefer it thinner, add more stock.
* Please refer to note on stocks under heading “A few specific notes about low-FODMAP cooking.”
‡ If you cannot find onion-free vegetable stock, onion-free chicken stock may be used instead — however, the dish will no longer be vegetarian.
** Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Heat the stock in a medium saucepan over low heat and keep covered at a low simmer so the stock is kept warm but does not evaporate.
Heat the olive oil in a large saucepan over medium heat. Add the rice to the pan and stir until the rice is well coated. Add the wine and stir until it is fully absorbed.
Add ½ cup (125 mL) of the hot stock, stirring, until it has been completely absorbed. Repeat this process, adding ½ cup of stock at a time, until all the stock has been used and the rice is al dente. This will take about 20 minutes. Turn off the heat, then stir in the cheeses and butter. Season to taste. Rest, covered, for 5 minutes. Spoon into serving bowls. Drizzle with the extra olive oil, then sprinkle with the extra Parmesan and chives.
SERVES 4–6 Per serving (⅙ recipe): 340 calories; 6 g protein; 9 g total fat; 3 g saturated fat; 48 g carbohydrates; 1.9 g fiber; 670 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using one of the following: 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; or regular vegetable stock rather than onion-free stock (if you are not also gluten-free).
2 cups (440 g) medium-grain white rice
4 eggs, lightly beaten
1 cup (100 g) grated Parmesan
1 tablespoon finely chopped basil leaves
¾ cup (125 g) cherry tomatoes, chopped
salt and freshly ground black pepper
3½ ounces (100 g) mozzarella, cut into cubes
⅔ cup (120 g) cornstarch
1½ cups (180 g) gluten-free bread crumbs
vegetable oil, for frying
whole-egg mayonnaise, for serving
Preheat the oven to 300°F (150°C).
Cook the rice in a large saucepan of boiling water for 10–12 minutes or until tender, stirring occasionally. Remove from the heat, drain and allow to cool to room temperature.
Place the cooled rice, 2 beaten eggs, Parmesan, basil and cherry tomatoes in a large bowl and mix well. Season to taste.
Roll the rice into balls a little larger than a golfball in size, fully encasing a piece of mozzarella in the middle of each ball. Chill for at least 1 hour.
Set out three shallow bowls: put the cornstarch in one, the remaining 2 beaten eggs in another, and the bread crumbs in the last bowl. Roll the balls in the cornstarch to lightly coat, dip them into the egg, then toss them in the bread crumbs (make sure they are well coated).
Fill a large saucepan with enough vegetable oil to cover the arancini and heat over medium-high heat (the oil is hot enough when a cube of bread dropped into it browns in 10 seconds).
Cook 3–4 balls at a time for 3–4 minutes or until golden brown. Remove with a slotted spoon and drain on a paper towel. Transfer to a baking tray and keep warm in the oven while you cook the rest of the arancini. Serve with whole-egg mayonnaise for dipping.
SERVES 6–8 (⅛ recipe, not including mayonnaise): 467 calories; 15 g protein; 18 g total fat; 5 g saturated fat; 57 g carbohydrates; 0.3 g fiber; 478 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using regular bread crumbs instead of gluten-free bread crumbs (if you are not also gluten-free).
ROASTED BELL PEPPER SAUCE
3 red bell peppers, quartered
2 tablespoons garlic-infused olive oil *
1 tablespoon extra virgin olive oil
2 thyme sprigs
¼–½ teaspoon chili powder (optional)
1–2 teaspoons balsamic vinegar
½ cup (125 mL) water
1 × 14.5-ounce (411 g) can diced tomatoes
salt and freshly ground black pepper
GNOCCHI
2¼ pounds (1 kg) Desirée potatoes, peeled and cut into ¾-inch (2 cm) pieces
salt and freshly ground black pepper
1 tablespoon chopped flat-leaf parsley
1½ tablespoons chopped basil
1½ tablespoons chopped chives
1 tablespoon garlic-infused olive oil
1 cup (180 g) potato flour
½ cup (90 g) cornstarch, plus extra for dusting
1 egg yolk, lightly whisked
basil leaves, to garnish
grated Parmesan (optional)
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
To make the Roasted Bell Pepper Sauce, preheat the oven to 350°F (180°C). Place the bell peppers on a baking tray, skin side up, and bake for 20 minutes or until the skins blacken and blister. Alternatively, grill on high heat for 5–8 minutes to achieve the same effect. Remove from the heat and place into a plastic bag. Seal and leave to sit for 10 minutes. Remove the bell peppers from the bag and peel them; the skins should come off easily. Discard the skins and roughly chop the bell pepper flesh.
Place the bell pepper in a large nonstick frying pan and add the olive oils, thyme, chili (if using), balsamic vinegar, water and tomatoes. Simmer over medium heat for 10–15 minutes, until the flavors develop well and the sauce reduces. Season to taste.
To make the Gnocchi, cook the potatoes in a saucepan of boiling water until tender. Drain and transfer to a large heatproof bowl. Mash until smooth, then season well with salt and pepper. Stir in the herbs and olive oil.
Sift the flour and cornstarch into a small bowl and mix well with a wooden spoon. Add 3 tablespoons of the flour mixture and the egg yolk to the mashed potatoes and stir until combined. Stir in the remaining flour in two batches, then gently form into a soft dough. Place the dough on a counter dusted with cornstarch and knead lightly.
Divide the dough into six equal portions. Roll one portion into a log about 12 inches (30 cm) long and ½ inch (1 cm) wide, then cut into ¾-inch (2 cm) lengths. Repeat with the remaining dough.
Bring a large saucepan of water to a boil over high heat. Add the gnocchi in small batches and cook for 3–4 minutes or until they float to the surface. Remove with a slotted spoon and place in a large bowl. Bring the water back to a boil between each batch.
Toss the cooked gnocchi with the sauce and serve. Garnish with basil leaves. Top with Parmesan, if desired.
SERVES 6 Per serving: 306 calories; 7 g protein; 10 g total fat; 2 g saturated fat; 49 g carbohydrates; 8.8 g fiber; 210 mg sodium
IF YOU CAN TOLERATE
MANNITOL, you may add 4 button mushrooms, sliced, with the diced tomatoes to the frying pan for the bell pepper sauce.
FRUCTANS, consider using one of the following: 2 cloves garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; or ½ cup (75 g) plain wheat flour rather than cornstarch (if you are not also gluten-free).
2 teaspoons garlic-infused olive oil *
½ cup (50 g) baby corn spears, halved lengthways
1 baby bok choy, leaves separated
4 eggs
½ cup (50 g) grated cheddar
½ small red chile, seeded and chopped
2 teaspoons chopped cilantro leaves
1 teaspoon chopped lemongrass
salt and freshly ground black pepper
1 tablespoon sesame oil
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Heat the olive oil in a nonstick frying pan, then add the corn and bok choy. Sauté until the bok choy wilts and the corn changes color. Remove from the heat and set aside, keeping warm.
Whisk together the eggs, cheddar, chile, cilantro, lemongrass, salt and pepper.
Heat the sesame oil in a small frying pan over medium heat. Add half of the egg mixture to the pan and cook until almost set on top. Carefully lift the edges with a spatula and shake the omelet loose.
Place half of the corn and bok choy over half of the omelet, then fold over to encase the vegetables – the omelet will be warm enough to finish cooking the top side. Transfer to a plate and keep warm by covering with foil while cooking the second omelet.
SERVES 2 Per serving: 264 calories; 14 g protein; 22 g total fat; 4 g saturated fat; 4 g carbohydrates; 0.6 g fiber; 355 mg sodium
IF YOU CAN TOLERATE
MANNITOL, you may add 2 button mushrooms, sliced, to the frying pan with the corn spears and bok choy.
FRUCTANS, consider using 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
7 ounces (200 g) soba (100% buckwheat) noodles
2 teaspoons sesame oil
3 teaspoons garlic-infused olive oil *
3 tablespoons thinly sliced ginger
1 tablespoon finely chopped kaffir lime leaves
¼ cup (35 g) roasted peanuts
1 carrot, peeled and julienned
1 cup (50 g) green beans, thinly sliced on the diagonal
1 red bell pepper, thinly sliced
½ cup (75 g) sliced bamboo shoots
1 cup (115 g) bean sprouts
3 teaspoons cornstarch
1 tablespoon gluten-free soy sauce
3 tablespoons crunchy peanut butter
1½ cups (375 mL) water
5 ounces (150 g) firm tofu, cut into ¾-inch (2 cm) cubes
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Cook the noodles in a saucepan of boiling water according to the package instructions. Drain and rinse well under hot water. Transfer to a heatproof bowl and splash a little of the sesame oil over the noodles to coat them. Cover with foil to keep warm, and set aside.
In a wok, heat the remaining sesame oil and the olive oil until just smoking. Lower the heat and add the ginger, lime leaves and peanuts and stir-fry for 2–3 minutes, until fragrant. Add all the vegetables and stir-fry for 3–5 minutes or until tender.
In a small bowl, combine the cornstarch with the soy sauce and peanut butter to form a paste. Stir in the water.
Pour the sauce and peanut butter mixture into the wok and stir through. Add the tofu and stir-fry until the sauce thickens. Add the noodles and stir well. Serve immediately.
SERVES 4 Per serving: 447 calories; 18 g protein; 21 g total fat; 3 g saturated fat; 51 g carbohydrates; 7.2 g fiber; 341 mg sodium
IF YOU CAN TOLERATE
MANNITOL, consider adding sliced shiitake mushrooms or cauliflower florets with the other vegetables.
EXCESS FRUCTOSE, substitute sugar snap peas for the green beans.
10 ounces (280 g) sweet potato, cut into ¾-inch (2 cm) cubes
8 eggs, lightly beaten
½ cup (160 g) gluten-free creamed corn
1 tablespoon garlic-infused olive oil *
1 spring onion, green part only, thinly sliced
1 teaspoon thyme leaves, plus extra to garnish (optional)
salt and freshly ground black pepper
4 ounces (125 g) goat cheese, crumbled
salad, for serving
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 325°F (170°C). Grease a deep 6½-inch (16 cm) cast-iron skillet or other ovenproof baking dish.
Blanch the sweet potato in boiling water for 4–5 minutes, without over-cooking, then drain.
Combine the eggs, corn, olive oil, spring onion, thyme, salt and pepper in a large bowl and mix together well.
Arrange alternate layers of sweet potato and goat cheese in the baking dish, then pour the egg mixture over the top. Gently tap the baking dish on the counter to ensure the egg mixture is evenly distributed and fills all the gaps. Bake for 25–30 minutes or until golden brown. Set aside for 5 minutes before serving. Garnish with extra thyme, if desired.
Serve cold or at room temperature, with a salad drizzled with olive oil and balsamic vinegar.
SERVES 4–6 Per serving (⅙ recipe): 256 calories; 14 g protein; 15 g total fat; 6 g saturated fat; 17 g carbohydrates; 1.7 g fiber; 348 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may use the whole spring onion, not just the green part.
2 tablespoons garlic-infused olive oil *
1 tablespoon capers in salt
½ cup (75 g) pitted black olives, chopped
1 x 14.5-ounce (411 g) can diced tomatoes
¼ cup (60 mL) white wine
2 tablespoons chopped basil
2 tablespoons chopped parsley
salt and freshly ground black pepper
1 pound (500 g) gluten-free pasta
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Heat the olive oil in a large frying pan over medium heat. Add the capers and olives and sauté for 2–3 minutes to develop the flavors. Add the tomatoes and wine, then lower the heat and simmer for 15 minutes. Stir in the basil and parsley and season to taste. Set aside, keeping warm.
Cook the pasta in a large saucepan of boiling water until al dente. Drain.
Add the pasta to the frying pan and toss with the sauce. Serve immediately.
SERVES 4 Per serving: 521 calories; 11 g protein; 12 g total fat; 1 g saturated fat; 89 g carbohydrates; 5.7 g fiber; 409 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using one of the following: 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; or regular pasta rather than gluten-free (if you are not also gluten-free).
GOS and FRUCTANS, consider adding ½ cup of canned chickpeas, drained, to the sauce.
2 teaspoons brown mustard seeds
1½ tablespoons ground coriander
2 pinches of saffron
2 tablespoons olive oil
1½ cups (300 g) quinoa
3 cups (750 mL) gluten-free, onion-free vegetable stock *
2 teaspoons garlic-infused olive oil **
1 red bell pepper, diced
⅓ cup chopped basil
1 spring onion, green part only, thinly sliced
2 tablespoons grated lemon zest
⅔ cup (100 g) feta, crumbled (optional)
salt and freshly ground black pepper
* Please refer to note on stocks under heading “A few specific notes about low-FODMAP cooking.”
** Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Toast the mustard seeds, coriander and saffron in the olive oil in a large saucepan over medium-high heat until fragrant, 1–2 minutes. Add the quinoa and stir until well coated. Turn up the heat, add the vegetable stock and bring to a boil. Lower the heat and cook, covered, stirring occasionally, for 25–30 minutes or until all the liquid is absorbed. Remove from the heat.
Heat the garlic-infused olive oil over medium heat in a medium nonstick frying pan and add the bell pepper. Cook until it softens.
Stir the bell pepper into the quinoa with the basil, spring onion and lemon zest. Sprinkle with feta (if using) and season to taste with salt and pepper.
SERVES 4 Per serving: 457 calories; 15 g protein; 21 g total fat; 5 g saturated fat; 51 g carbohydrates; 19.3 g fiber; 849 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using one of the following: 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; regular vegetable stock, rather than onion-free (if you are not also gluten-free); or the whole spring onion, not just the green part.
