4–5 slices gluten-free, low-FODMAP bread, crusts removed
½ cup (125 mL) lactose-free milk
7 ounces (200 g) lean ground pork or veal
13 ounces (380 g) lean ground beef
1 egg, beaten
2 teaspoons garlic-infused olive oil, plus extra for cooking *
2 tablespoons finely chopped spring onion, green part only
2 tablespoons chopped basil
3 tablespoons chopped parsley
¼ teaspoon cayenne pepper
freshly ground black pepper
oil for frying
1½ cups (375 mL) tomato purée
1 tablespoon thyme leaves
1 pound (500 g) gluten-free pasta, e.g., penne
grated Parmesan (optional)
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Place the bread in a shallow bowl. Cover with the milk and leave to soak for 5 minutes. Squeeze the milk from the bread and crumble. Set aside. Discard the milk.
Combine the ground meat, bread crumbs, egg, olive oil, spring onion, basil, parsley, cayenne pepper and black pepper in a large mixing bowl. Shape into golfball-sized balls.
Heat a little extra oil in a large nonstick frying pan, then add the meatballs and cook over medium heat until browned and cooked through. Add the tomato purée and thyme, stirring to mix well. Allow the mixture to cook down slightly.
Cook the pasta in boiling water until al dente. Drain.
Serve the meatballs with the pasta. Top with Parmesan, if desired.
SERVES 6–8 Per serving (⅛ recipe): 484 calories; 21 g protein; 17 g total fat; 5 g saturated fat; 59 g carbohydrates; 4.7 g fiber; 138 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, consider using one of the following: ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; regular bread or pasta rather than gluten-free (if you are not also gluten-free); or the whole spring onion, not just the green part.
2 teaspoons cornstarch
¼ cup (60 mL) gluten-free soy sauce
2 tablespoons brown sugar
¼ teaspoon Chinese five-spice powder
1 tablespoon garlic-infused olive oil *
2 tablespoons sesame oil
8 × chicken drumsticks
sesame seeds, to garnish
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
In a small saucepan, combine the cornstarch with a little of the soy sauce to make a smooth paste. Add the remaining soy sauce, along with the brown sugar, five-spice powder, olive oil and sesame oil.
Heat over medium-high heat until the sauce thickens. Remove from the heat and cool to room temperature.
Place the chicken in a large baking dish and pour in the marinade. Brush each drumstick to ensure it is well coated. Cover and refrigerate for a few hours.
Preheat a barbecue grill or grill pan to medium-high. Cook the drumsticks, turning occasionally, until all the juices run clear when the drumsticks are pierced in the thickest part with a skewer. Sprinkle sesame seeds over the drumsticks. Alternatively, the drumsticks can be baked in a preheated 350°F (180°C) oven for 15–20 minutes.
SERVES 4–8 Per serving (⅛ recipe): 179 calories; 15 g protein; 11 g total fat; 2 g saturated fat; 4 g carbohydrates; 0.1 g fiber; 508 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
½ cup (70 g) superfine rice flour
1 cup (180 g) cornstarch, plus extra 3 tablespoons
1 teaspoon salt
freshly ground black pepper
1 cup (250 mL) cold water
sunflower or rice bran oil
1⅓ pounds (600 g) white fish fillets, e.g., whiting or cod
2 lemons, cut into wedges
french fries, to serve
Put the flour, cornstarch, salt and some pepper in a large bowl. Use a whisk to combine well. Make a well in the center and slowly pour in the cold water, whisking to form a smooth batter.
Half-fill a deep-fryer or large heavy-bottomed saucepan with sunflower oil and heat to 350°F (190°C) – the oil is hot enough when a cube of bread thrown into the oil browns in 15 seconds.
Dust the fish fillets in the extra cornstarch, then dip them in the batter, one at a time, allowing any excess batter to drain off. Holding the tail end, gently lower the fish into the oil; when the head end rises to the surface, let go of the fillet. This will prevent the fish from sticking to the side of the pan. Cook the fish in batches for 3–4 minutes or until golden brown and crisp. Drain on a paper towel.
Season the fish with salt and a squeeze of fresh lemon. Serve with hot french fries (gluten-free if needed).
SERVES 4–6 Per serving (⅙ recipe): 261 calories; 19 g protein; 8 g total fat; 2 g saturated fat; 28 g carbohydrates; 0.5 g fiber; 366 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using ½ cup plain wheat flour instead of superfine rice flour (if you are not also gluten-free).
7 ounces (200 g) cooked chicken breast, roughly chopped
3–4 teaspoons whole-egg mayonnaise
salt and freshly ground black pepper
cooking oil spray
6 eggs
1 small ripe avocado, peeled, pitted and sliced
2 medium tomatoes, sliced
½ cup shredded lettuce leaves
½ cup (80 g) grated carrot
In a small bowl, combine the chicken and mayonnaise and mix until well combined. Season with salt and pepper to taste.
Set a medium nonstick frying pan over medium heat and spray with cooking oil spray. Crack an egg into a small bowl and whisk with a fork. Pour into the frying pan, tilting the pan to ensure the egg is spread thinly and evenly over the pan, to about 5 inches (13 cm) in diameter. Cook for 30–60 seconds, then flip, taking care not to break the omelet. Transfer to a plate and repeat with the remaining eggs. (Alternatively, if you have a flat sandwich press, cook the omelet in that.)
Spread 2–3 tablespoons of the chicken mixture on the top half of each omelet, and top with a few slices of avocado and the vegetables. Fold the bottom third of the omelet base up into the center of the omelet. Roll from left to right, encasing all contents in the wrap.
Serve immediately, or cover and refrigerate.
MAKES 6 Per serving: 226 calories; 17 g protein; 15 g total fat; 3 g saturated fat; 6 g carbohydrates; 2.2 g fiber; 168 mg sodium
IF YOU CAN TOLERATE
MANNITOL, you may also use mushrooms in the filling.
1¾ pounds (800 g) lean ground beef
⅔ cup (80 g) dried gluten-free bread crumbs
1 spring onion, green part only, chopped
5 ounces (150 g) lean bacon, chopped
1 tablespoon garlic-infused olive oil *
2 small zucchini, grated
¾ cup (185 mL) lactose-free milk
¼ teaspoon ground nutmeg
¼ teaspoon cayenne pepper
1 egg
salt and freshly ground black pepper
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 350°F (180°C). Grease a 9 × 5 × 3-inch (23 × 13 × 7 cm) loaf pan.
Combine all the ingredients in a large bowl, then press into the loaf pan and bake for 50–60 minutes or until firm to the touch and cooked through. Remove from the oven, cover with foil and leave to rest for 10–15 minutes.
To serve, invert the meatloaf onto a chopping board and cut into ¾-inch (2 cm) thick slices. Serve hot or cold.
SERVES 8 Per serving: 345 calories; 24 g protein; 24 g total fat; 9 g saturated fat; 7 g carbohydrates; 0.5 g fiber; 306 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, you may substitute regular bread crumbs for gluten-free bread crumbs (if you are not also gluten-free), or you may use the whole spring onion, not just the green part.
2 cups (400 g) long-grain rice
2 tablespoons light olive oil
1½ teaspoons Chinese five-spice powder
½ teaspoon ground cumin
1 tablespoon grated ginger
2 teaspoons garlic-infused olive oil *
1 pound (500 g) skinless chicken breast fillets, sliced
1 carrot, peeled and sliced on the diagonal
10 snow peas, trimmed and sliced
1 small red bell pepper, sliced
½ green bell pepper, sliced
1 × 8-ounce (225 g) can bamboo shoots, drained
1 cup (115 g) bean sprouts
salt and freshly ground black pepper
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
In a large saucepan, bring 4 cups (1 liter) of water to a boil. Add the rice and cook for 13–15 minutes, until all the water is absorbed.
Meanwhile, heat 1 tablespoon of the light olive oil in a large wok or frying pan over medium heat. Add the five-spice powder, cumin, ginger and garlic-infused olive oil and cook until fragrant. Add the chicken and toss for a few minutes, until just browned. Add the carrot, snow peas, bell pepper, bamboo shoots and bean sprouts and cook until the vegetables are tender.
Add the rice and stir until well combined. Mix in the rest of the light olive oil and season to taste with salt and pepper.
SERVES 6–8 Per serving (⅛ recipe): 294 calories; 18 g protein; 6 g total fat; 1 g saturated fat; 42 g carbohydrates; 2.3 g fiber; 123 mg sodium
IF YOU CAN TOLERATE
EXCESS FRUCTOSE, you may substitute sugar snap peas for the green bell pepper.
FRUCTANS, consider using 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
½ cup (125 mL) gluten-free soy sauce
2 tablespoons sesame oil
1 teaspoon grated ginger
10½ ounces (300 g) beef steak, e.g., rump or porterhouse, cut into 1-inch (2.5 cm) cubes
1 zucchini, halved lengthways, then cut into ½-inch (1 cm) slices
1 green bell pepper, cut into 1-inch (2.5 cm) cubes
1 red bell pepper, cut into 1-inch (2.5 cm) cubes
1 small sweet potato, cut into 1-inch (2.5 cm) cubes and blanched until just tender
Mix the soy sauce, sesame oil and ginger together in a small bowl. Place the beef in a large container with a lid. Add the marinade and cover. Shake the container to ensure the beef is well coated in the marinade. Refrigerate for 2–3 hours, shaking occasionally to evenly coat.
If using wooden skewers, soak them in water for 10 minutes to prevent scorching.
Remove the beef from the refrigerator. Thread the prepared vegetables and beef onto the skewers.
Preheat a grill pan or barbecue grill to medium-high and cook the skewers for 5–10 minutes or until just cooked through.
MAKES 12 Per skewer: 71 calories; 6 g protein; 3 g total fat; 1 g saturated fat; 4 g carbohydrates; 0.9 g fiber; 323 mg sodium
2 tablespoons garlic-infused olive oil *
2¼ pounds (1 kg) lean ground beef
10 ounces (300 g) lean bacon, diced
1 teaspoon oregano, chopped
1 teaspoon thyme leaves
½ teaspoon chili powder (optional)
2 teaspoons cayenne pepper
salt and freshly ground black pepper
2¾ cups (685 mL) tomato purée
1 carrot, peeled and grated
4 cups (1 liter) lactose-free milk
3 tablespoons cornstarch
3 cups (300 g) grated reduced-fat cheddar cheese
1 package dried rice paper sheets
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 350°F (180°C).
Heat the olive oil in a large heavy-bottomed frying pan, then add the ground beef and bacon and sauté until the beef browns. Add the herbs and spices, tomato purée and carrot. Simmer over medium heat for 10 minutes, stirring occasionally.
In a small mixing bowl, combine ¼ cup (60 mL) of the milk with the cornstarch to form a paste. Add the remaining milk, mixing well. Pour into a saucepan and stir until it thickens. Do not boil. Add the cheese and stir until it melts.
Dip the rice paper sheets into a large bowl of water and soak until just flexible. Drain off any excess water.
Using three sheets per layer, place a layer of rice paper on the base of a 14 × 10-inch (36 × 25 cm) lasagne dish. Spread half the meat mixture evenly over the rice paper. Top with one-third of the cheese sauce. Repeat with another layer of rice paper, meat sauce and cheese sauce. Finish with a layer of rice paper and cheese sauce.
Bake in the oven for 20 minutes or until the top is golden brown.
SERVES 8 Per serving: 753 calories; 45 g protein; 50 g total fat; 22 g saturated fat; 26 g carbohydrates; 2.1 g fiber; 1099 mg sodium
IF YOU CAN TOLERATE
MANNITOL, consider adding 2 cups (150 g) sliced button mushrooms to the recipe.
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, consider using one of the following: 1 clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; or regular lasagne sheets rather than rice paper sheets (if you are not also gluten-free).
CRUSTS
1 cup (140 g) superfine rice flour
½ cup (45 g) soy flour *
½ cup (90 g) cornstarch, plus extra for kneading
1 teaspoon xanthan gum
⅔ cup (160 g) cold butter
⅓–½ cup (80–120 mL) iced water
FILLING
1 potato, peeled and cut into ¼-inch (5 mm) cubes
1½ tablespoons garlic-infused olive oil **
6 eggs
1 cup (250 mL) lactose-free half-and-half
2 cups (250 g) cooked chopped spinach
1 cup (100 g) grated reduced-fat cheddar cheese
salt and freshly ground black pepper
* Please refer to note on soy flour 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.”
To make the Crusts, process the sifted flours, cornstarch, xanthan gum and butter in a food processor until the mixture resembles fine bread crumbs. Continue processing and add the iced water, 1 tablespoon at a time, until the mixture forms a soft dough. (Less water will be required in a warm kitchen.) Turn out the dough onto a board dusted with cornstarch and knead for 1–2 minutes. Wrap in plastic wrap and rest in the refrigerator for 30 minutes.
Preheat the oven to 325°F (170°C). Grease two 12-hole muffin pans or use small ramekins.
Roll out the dough between two sheets of nonstick parchment paper until 2–3 mm thick. Use a round pastry cutter to cut circles large enough to cover the base and sides of the holes in the muffin pans or ramekins. Ease the crusts gently into the pans.
To make the Filling, cook the potato in boiling water until just tender. Drain.
Heat the olive oil in a nonstick frying pan over medium heat. Add the potato and cook, stirring, for 3–4 minutes or until golden brown.
Whisk the eggs in a mixing bowl, then add the half-and-half, spinach, cheddar cheese, salt and pepper.
Distribute the potatoes evenly among the crusts and pour the egg mixture on top. Bake for 10–15 minutes or until cooked through and the tops are set when the trays are gently shaken.
MAKES 24 Per quiche: 151 calories; 4 g protein; 10 g total fat; 5 g saturated fat; 11 g carbohydrates; 1.0 g fiber; 145 mg sodium
IF YOU CAN TOLERATE
LACTOSE, you may use regular cream rather than lactose-free half-and-half.
FRUCTANS, consider using one of the following: ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; or store-bought, ready-made, wheat-based puff pastries instead of the handmade pastries in recipe (if you are not also gluten-free).
