1 cup (200 g) unsalted butter, softened
¾ cup (165 g) brown sugar, firmly packed
2 eggs
1¼ cup (175 g) superfine rice flour
½ cup (40 g) soy flour *
⅓ cup (60 g) cornstarch
½ teaspoon xanthan gum
3 tablespoons cocoa powder
¾ cup (150 g) chocolate chips
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 350°F (180°C) and line two baking trays with parchment paper.
Beat the butter and brown sugar using an electric mixer until creamy. Add the eggs, one at a time, beating well after each addition.
Sift the flours, cornstarch, xanthan gum and cocoa powder three times into a bowl (or mix well with a whisk). Add to the butter mixture and stir until well combined. Mix in the chocolate chips, then gently bring the dough together with your hands. Roll into golfball-sized balls and place on the trays, about 2 inches (5 cm) apart (to allow for spreading). Flatten slightly with the back of a fork. Dip the fork in cocoa powder to prevent sticking.
Bake for 12–15 minutes, until browned. Remove from the oven and leave to cool on the trays for 10 minutes before transferring to a wire rack to cool completely.
MAKES 18 Per cookie: 222 calories; 3 g protein; 13 g total fat; 8 g saturated fat; 25 g carbohydrates; 1.1 g fiber; 22 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may substitute 2 cups (300 g) plain wheat flour or spelt flour for the rice and soy flours and cornstarch, and omit the xanthan gum (if you are not also gluten-free).
1 egg
⅓ cup (80 g) brown sugar, firmly packed
½ cup (200 g) golden syrup
5½ tablespoons (80 g) butter, melted
1 cup (140 g) superfine rice flour, plus extra for dusting
½ cup (90 g) potato flour
1 cup (80 g) soy flour *
1 teaspoon xanthan gum
1 teaspoon baking powder
1–1½ tablespoons ground ginger, plus extra 2 teaspoons
1 pint (500 mL) lactose-free vanilla ice cream
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 300°F (150°C). Line three baking trays with parchment paper.
Beat the egg and brown sugar together with a wooden spoon. Add the golden syrup and melted butter.
Sift the flours, xanthan gum, baking powder and 1–1½ tablespoons ginger together three times in a bowl (alternatively, use a whisk and combine well). Add the flour mixture to the egg mixture and mix well to combine. Refrigerate for 15 minutes.
Remove from the refrigerator; the mixture should be firm. On a board dusted with rice flour, roll out the dough to a 2–3 mm thickness. Use cookie cutters to cut to shape. The mixture should make about 30 cookies. Place on the prepared trays (allow room for spreading) and bake for 6–8 minutes, until just turning golden, i.e., just cooked (do not overcook). Remove from the oven and allow to sit on the tray for 10–15 minutes before transferring to wire racks to cool. Set 8 cookies aside and store the remaining cookies in an airtight container for treats at another time.
Remove the ice cream from the freezer and allow to soften a little. Sprinkle the extra 2 teaspoons ground ginger over the ice cream and quickly stir through, ensuring it is well combined. Place a spoonful of ice cream onto a cookie base and pop a second cookie on top.
SERVES 4 (2 cookies per serving) Per serving: 227 calories; 5 g protein; 7 g total fat; 4 g saturated fat; 38 g carbohydrates; 1.9 g fiber; 102 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free ice cream.
FRUCTANS, you may substitute 2½ cups (375 g) plain wheat flour or spelt flour for the rice, potato and soy flours and omit the xanthan gum (if you are not also gluten-free).
2½ tablespoons butter
2½ tablespoons vegetable shortening
½ cup (110 g) brown sugar, firmly packed
3 tablespoons corn syrup
4 cups (50 g) cooked popcorn
Line a shallow 12 × 8-inch (30 × 20 cm) baking dish with parchment paper.
Melt the butter and shortening in a large saucepan over medium heat. Add the brown sugar and corn syrup and stir until the sugar dissolves. Reduce the heat to medium-low and simmer for 5 minutes or until the sauce has caramelized. Set aside to cool slightly.
Place the popcorn in a large mixing bowl. Pour the sauce on top and stir well to coat, then allow it to cool slightly. While still warm, press into the prepared dish, ensuring it is firmly packed. Place in the refrigerator and cool until firm. Remove from the refrigerator and, using a sharp knife, cut into 5 × 1-inch (10 × 2.5 cm) logs.
MAKES ABOUT 20 Per bar: 62 calories; 0 g protein; 3 g total fat; 1 g saturated fat; 9 g carbohydrates; 0.2 g fiber; 16 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider adding ½ cup dried cranberries to the mix.
1 bunch (500 g) rhubarb, cut into 1-inch (2.5 cm) pieces
¾ cup (165 g) superfine sugar
1 × 15-ounce (425 g) can raspberries in syrup, drained
1⅓ cups (200 g) blueberries
1⅓ cups (200 g) strawberries, hulled and sliced
1 cup (140 g) superfine rice flour
⅔ cup (125 g) brown sugar, lightly packed
3 tablespoons desiccated coconut
5 tablespoons (70 g) butter, cubed, at room temperature
lactose-free half-and-half or ice cream
Preheat the oven to 350°F (180°C). Grease a round 10-inch (25 cm) baking dish.
Put the rhubarb in a saucepan with ½ cup (110 g) of superfine sugar and some water and cook until just tender. Drain off any excess liquid.
Combine the cooked rhubarb, raspberries, blueberries, strawberries and the remaining ¼ cup (55 g) of superfine sugar in a medium bowl. Stir until well combined. Spoon into the baking dish.
In a small bowl, combine the rice flour, brown sugar and coconut. Mix in the butter until the mixture resembles fine bread crumbs. Sprinkle evenly over the fruit. Bake for 30 minutes or until golden brown. Serve immediately with lactose-free half-and-half or ice cream, if desired.
SERVES 8 Per serving (not including half-and-half or ice cream): 362 calories; 2 g protein; 9 g total fat; 6 g saturated fat; 70 g carbohydrates; 4.8 g fiber; 66 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute blackberries for the strawberries.
EXCESS FRUCTOSE, you may substitute boysenberries for the strawberries.
EXCESS FRUCTOSE and SORBITOL, you may substitute apple for the rhubarb.
LACTOSE, you may substitute regular cream or ice cream for the lactose-free half-and-half or ice cream.
FRUCTANS, you may substitute 1 cup (150 g) wheat flour for the superfine rice flour (if you are not also gluten-free).
1 cup (140 g) superfine rice flour
½ cup (90 g) potato flour
½ cup (90 g) cornstarch
⅔ cup (70 g) cocoa powder
2 teaspoons gluten-free baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
2 eggs
1½ cups (330 g) superfine sugar
3 tablespoons (50 g) butter, melted
¾ cup (200 g) lactose- and gluten-free vanilla yogurt
⅔ cup (150 mL) lactose-free milk
CHOCOLATE BUTTERCREAM
½ cup (125 g) butter, softened
1½ cups (185 g) pure powdered sugar
4 tablespoons cocoa powder
Preheat the oven to 325°F (170°C). Grease a 9-inch (23 cm) springform cake pan.
Measure the flours, cornstarch, cocoa powder, baking powder, baking soda and xanthan gum into a large bowl. Mix well with a whisk to ensure they are well combined.
In a medium bowl, beat the eggs and sugar for 2 minutes. Add the melted butter, yogurt and milk and beat on low speed until just mixed. Add to the flour mixture and beat using an electric mixer for 1–2 minutes.
Pour the mixture into the prepared pan and bake for 50–60 minutes, until firm to the touch and a skewer comes out clean when inserted into the center of the cake. Leave to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
To make the Chocolate Buttercream, using an electric mixer beat all ingredients in a small bowl until smooth.
To serve, top the chocolate cake with the buttercream.
SERVES 12 Per serving: 412 calories; 5 g protein; 12 g total fat; 7 g saturated fat; 72 g carbohydrates; 2.8 g fiber; 269 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free milk and yogurt.
FRUCTANS, you may substitute 2 cups (300 g) plain wheat flour for the rice and potato flours and cornstarch, and omit the xanthan gum (if you are not also gluten-free).
1 cup (140 g) superfine rice flour
½ cup (70 g) tapioca flour
½ cup (90 g) cornstarch
2½ teaspoons gluten-free baking powder
2 teaspoons baking soda
1 teaspoon xanthan gum
2 tablespoons cocoa powder
2 tablespoons butter, melted
¾ cup (200 g) lactose- and gluten-free vanilla yogurt
1 teaspoon vanilla extract
1½ teaspoons red food coloring
2 eggs
¾ cup (180 g) superfine sugar
CREAM CHEESE FROSTING
1 x 8-ounce (225 g) package reduced-fat, lactose-free cream cheese
1 tablespoon + 1 teaspoon fresh lemon juice
½ cup (80 g) confectioners’ sugar
Preheat the oven to 350°F (180°C). Place paper liners into a 12-hole muffin pan.
Sift the flours, cornstarch, baking powder, baking soda, xanthan gum and cocoa powder three times into a large mixing bowl.
In a medium mixing bowl, combine the melted butter, yogurt, vanilla, red food coloring, eggs and sugar. Mix well, and add this mixture to the flour mixture. Mix well with a metal spoon until just combined.
Fill each paper liner with batter until two-thirds full.
Cook for 20–22 minutes, until a skewer comes out clean when inserted into the center of one of the cupcakes. Cool completely on a wire rack.
To make the Cream Cheese Frosting, using an electric mixer beat all ingredients in a small bowl until smooth.
To serve, top the cupcakes with the frosting.
MAKES 12 Per cupcake: 257 calories; 4 g protein; 8 g total fat; 4 g saturated fat; 44 g carbohydrates; 0.8 g fiber; 385 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free yogurt and cream cheese.
FRUCTANS, you may substitute 2 cups (300 g) plain wheat flour or spelt flour for the rice and tapioca flours and cornstarch, and omit xanthan gum (if you are not also gluten-free).
⅓ cup (35 g) cocoa powder
⅓ cup (85 mL) water
¾ cup (150 g) unsalted butter
5 ounces (150 g) dark cooking chocolate
1¼ cups (275 g) brown sugar, firmly packed
heaping 1 cup (120 g) hazelnut flour
4 eggs, separated
halved strawberries, to serve
ice cream (lactose-free, if desired), to serve
pure powdered sugar for dusting (optional)
Preheat the oven to 300°F (150°C). Grease eight 7-ounce (200 mL) ramekins.
In a small saucepan over low heat, combine the cocoa powder, water, butter and chocolate until melted and smooth in consistency. Remove from the heat, stir in the brown sugar, hazelnut flour and egg yolks. Transfer to a large bowl and leave to cool to room temperature.
Beat the egg whites in a small bowl using an electric mixer until soft peaks form. Fold the egg whites into the chocolate mixture in two batches.
Pour the mixture into the ramekins. Bake, uncovered, for 20–25 minutes, or when a skewer inserted into the middle comes out clean.
Serve hot with halved strawberries and ice cream. Dust with powdered sugar, if desired.
SERVES 8 Per serving: 496 calories; 7 g protein; 33 g total fat; 16 g saturated fat; 48 g carbohydrates; 3.0 g fiber; 50 mg sodium
2 egg whites
½ cup (60 g) pure powdered sugar
1 teaspoon vanilla bean paste
1 cup (100 g) finely ground almond flour
FILLING
7 ounces (200 g) white chocolate melting wafers
2 different powder food colorings (for coloring white chocolate)
2 tablespoons lactose-free half-and-half
Preheat the oven to 320°F (160°C). Line two baking trays with parchment paper.
Place the egg whites into a large bowl and beat using an electric mixer for 4–5 minutes or until soft peaks just start to form. Add the sugar and vanilla and continue beating until the sugar dissolves and soft peaks have formed. Do not overbeat.
Sift the almond flour over the egg whites and gently fold through.
Use a teaspoon to drop the macaron mixture onto the baking trays, allowing room for the batter to spread. Allow to stand for 5 minutes. Shape the batter into evenly sized round-edged circles if needed.
Bake for 10–14 minutes (varies according to size of macaron) or until crisp on the outside and just turning a very light golden brown.
Remove from the oven and allow to cool on the baking trays. Transfer to wire racks until ready to assemble.
To make the Filling, melt the chocolate in a small glass bowl set over a saucepan of simmering water, ensuring the base of the bowl does not touch the water. When melted, divide in half. Add one coloring powder and 1 tablespoon half-and-half to one half of the chocolate. Mix to combine well and ensure it is colored evenly. Add the other coloring powder and the remaining half-and-half to the remaining chocolate and mix well. Allow the colored chocolate to cool and become slightly thickened.
To assemble, turn a macaron upside down and spread on to the base some of the colored chocolate. Place another same-sized macaron on top and sandwich together to ensure some of the filling comes to the edge. Set aside to allow the chocolate to set. Repeat with the remaining macarons.
MAKES 16 Per macaron: 128 calories; 3 g protein; 7 g total fat; 3 g saturated fat; 12 g carbohydrates; 0.7 g fiber; 23 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular cream rather than lactose-free half-and-half.
2⅓ cups (545 mL) lactose-free half-and-half
½ cup (110 g) superfine sugar
2 vanilla bean pods – split and scrape seeds to use, or 2 teaspoons vanilla bean paste
1 tablespoon boiling water
2¼ teaspoons gelatin powder
RASPBERRY COULIS
2 cups (300 g) fresh raspberries, rinsed
½ cup (125 mL) water
½ cup (60 g) pure powdered sugar, sifted
Or use 1 × 15-ounce (425 g) can raspberries, retaining ⅓ cup (80 mL) syrup
Grease four 4-ounce (125 mL) dariole molds or ramekins.
Heat the half-and-half, sugar and vanilla bean seeds or paste in a medium saucepan over low heat. Cook, stirring regularly, for 20 minutes. Do not boil. Remove from the heat.
Combine the boiling water and gelatin in a small heatproof bowl. Set the bowl over a larger bowl of boiling water, stirring constantly until all the gelatin dissolves.
Whisk the gelatin mixture into the half-and-half mixture, and pour into a medium bowl.
Fill a large bowl with ice cubes and set the bowl of half-and-half and gelatin mixture on top. Whisk every few minutes for about 10 minutes; the mixture will thicken as it cools. When the mixture coats the back of a wooden spoon, pour it into the greased molds.
Refrigerate for 2–3 hours.
To make the Raspberry Coulis, place the raspberries, water and powdered sugar in a small saucepan over medium heat and simmer for 5 minutes, until raspberries soften and break up (or heat canned raspberries and some syrup, if using). Turn the heat to low and stir regularly until the coulis has reduced and thickened slightly. Press through a fine wire sieve and pour into an airtight container and chill for at least 1 hour. Unused coulis can be frozen.
To serve, dip each mold into a bowl of hot water for a few seconds, then turn out onto serving plates. Drizzle the raspberry coulis on top.
SERVES 4 Per serving: 398 calories; 4 g protein; 17 g total fat; 9 g saturated fat; 56 g carbohydrates; 5.1 g fiber; 50 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute blackberries for raspberries.
EXCESS FRUCTOSE, you may substitute boysenberries for raspberries.
LACTOSE, use regular cream rather than lactose-free half-and-half.
1⅓ cup (335 mL) lactose-free half-and-half
1 cup (250 mL) lactose-free milk
½ cup (110 g) superfine sugar
6–8 torn basil leaves or ¼ cup torn mint leaves
1 tablespoon boiling water
2¼ teaspoons gelatin powder
blueberries, to serve (optional)
basil or mint leaves, to garnish (optional)
Grease four 4-ounce (125 mL) dariole molds or ramekins.
Heat the half-and-half, milk, sugar and basil leaves in a medium saucepan for 5 minutes – be sure not to boil. Reduce the heat to very low and keep cooking without boiling, stirring regularly, for 20 minutes. Remove from the heat and discard the basil leaves. Set aside.
Combine the boiling water and gelatin in a small heatproof bowl. Set the bowl over a larger bowl of boiling water, stirring constantly until all the gelatin dissolves.
Whisk the gelatin mixture into the half-and-half mixture and pour into a medium bowl.
Fill a large bowl with ice cubes and set the bowl of half-and-half and gelatin mixture on top. Whisk every few minutes for about 10 minutes; the mixture will thicken as it cools. When the mixture coats the back of a wooden spoon, pour it into the greased molds.
Refrigerate for 2–3 hours or overnight.
To serve, dip each mold into a bowl of hot water for a few seconds, then turn out onto serving plates. Serve with blueberries, if desired, and garnish with basil or mint leaves (if using).
SERVES 4 Per serving: 257 calories; 4 g protein; 11 g total fat; 7 g saturated fat; 33 g carbohydrates; 0.0 g fiber; 61 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular milk rather than lactose-free and regular cream rather than lactose-free half-and-half.
2½ cups (625 mL) lactose-free half-and-half
6 egg yolks
⅔ cup (150 g) superfine sugar
⅓ cup (85 mL) passion fruit pulp in syrup (strain, reserving the seeds)
Preheat the oven to 300°F (150°C). Place six 4-ounce (125 mL) ramekins in a baking dish.
Pour the half-and-half into a saucepan and stir over medium heat for 3 minutes. Do not boil. Remove from the heat and cool to room temperature.
Beat the egg yolks and ⅓ cup (75 g) of sugar using an electric mixer until pale and creamy. Add the cooled half-and-half and passion fruit pulp (plus some of the seeds) and beat until well combined.
Divide the passion fruit mixture among the ramekins, filling to three-quarters full. Pour enough boiling water into the baking dish to come two-thirds of the way up the sides of the ramekins. Bake on the lowest rack of the oven for 40–45 minutes or until the brûlées are firm around the edges.
Remove the ramekins from the baking dish and set aside to cool to room temperature (this will take about an hour). Cover with plastic wrap and place in the refrigerator for 8 hours or overnight to set.
Sprinkle the remaining ⅓ cup of sugar over the brûlées and place under the broiler for about 1 minute, until the sugar bubbles and caramelizes. (Alternatively, use a kitchen blowtorch to do this.) Set aside for 5 minutes before serving.
SERVES 6 Per serving: 305 calories; 5 g protein; 17 g total fat; 8 g saturated fat; 32 g carbohydrates; 0.0 g fiber; 43 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular cream rather than lactose-free half-and-half.
¾ cup (160 g) unsalted butter, cubed
1¼ cups (275 g) superfine sugar
2 teaspoons vanilla extract
3 eggs
¾ cup (105 g) superfine rice flour
¼ cup (20 g) soy flour *
60 g (⅓ cup) cornstarch
1 teaspoon ground cinnamon
1 teaspoon baking soda
2 teaspoons gluten-free baking powder
1 teaspoon xanthan gum
1 cup (110 g) hazelnut flour
1 cup (250 mL) lactose-free half-and-half
⅓ cup (110 g) strawberry jam
pure powdered sugar, for dusting
FILLING
½ cup (125 mL) heavy cream, whipped ** †
2 teaspoons pure powdered sugar
1 teaspoon vanilla extract
1⅓ cups (200 g) strawberries, hulled and roughly chopped
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”
** Please refer to note on cream under heading “A few specific notes about low-FODMAP cooking.”
† If lactose intolerant, you may omit the cream from the filling or serve yourself a very small slice.
Preheat the oven to 350°F (180°C). Grease two 8-inch (20 cm) round cake pans.
Use an electric mixer to beat the butter, superfine sugar and vanilla in a bowl until thick, pale and creamy. Add the eggs, one at a time, beating well after each addition.
Sift the flours, cornstarch, cinnamon, baking soda, baking powder and xanthan gum three times into a medium bowl. Alternatively, mix together with a whisk until well combined. Add the hazelnut flour and stir to combine.
Using a large metal spoon, gently fold the flour into the butter mixture, alternating with the half-and-half. Spoon the mixture into the prepared pans.
Bake in the oven for 25–30 minutes or until a skewer inserted into the center of each cake comes out clean. Allow to cool for 10 minutes in the pans before tipping out to cool completely on wire racks.
To make the Filling, combine the cream, powdered sugar, vanilla and strawberries. Mix until well combined.
To assemble, spread the jam over the top of one of the cakes. Top with the filling and then with the second cake. Dust with powdered sugar to serve.
SERVES 12–14 Per serving (
recipe): 361 calories; 4 g protein; 21 g total fat; 10 g saturated fat; 39 g carbohydrates; 1.0 g fiber; 163 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute apricots or blackberries for the strawberries.
EXCESS FRUCTOSE, you may substitute boysenberries for the strawberries.
LACTOSE, you may use regular cream rather than lactose-free half-and-half, and enjoy a full serving with cream in the filling.
FRUCTANS, you may substitute 1⅓ cups (200 g) wheat flour for the rice and soy flours and cornstarch, and omit the xanthan gum (if you are not also gluten-free).
2 cups (500 mL) + ¼ cup (60 mL) lactose-free half-and-half, plus extra to garnish (optional)
¾ cup (150 g) brown sugar, lightly packed
½ teaspoon salt
3 tablespoons cornstarch
sliced strawberries, to garnish
Heat 2 cups of half-and-half with the brown sugar in a saucepan over medium heat until almost boiling. Stir in the salt. Mix the cornstarch with the remaining ¼ cup of half-and-half to form a smooth paste. Add the paste slowly into the half-and-half mixture, stirring constantly to ensure a smooth consistency. Heat, stirring constantly, for 5 minutes or until it thickens. Do not boil. Pour into four 4-ounce (125 mL) ramekins. Allow to cool, then cover with plastic wrap and refrigerate for 3–4 hours or until set. Remove from the fridge and serve the ramekin on a plate with a drizzle of half-and-half and sliced strawberries.
SERVES 4 Per serving: 358 calories; 2 g protein; 16 g total fat; 9 g saturated fat; 50 g carbohydrates; 0.0 g fiber; 352 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular cream rather than lactose-free half-and-half.
¾ cup (165 g) superfine sugar
3 cups (750 mL) lactose-free milk (additional as required)
1½ cups (375 mL) light coconut milk
2 teaspoons vanilla extract
1⅓ cups (300 g) arborio rice
4 tablespoons shredded coconut
1 kaffir lime leaf, extremely thinly sliced
Place the sugar, milk, coconut milk and vanilla in a medium saucepan over medium-high heat and bring to a boil, stirring regularly. Add the rice. Reduce the heat and simmer, stirring regularly, for about 50 minutes or until the liquid is absorbed and the rice is tender. Add extra milk if required.
Meanwhile, preheat the oven to 350°F (170°C). Line a baking tray with foil.
Scatter the shredded coconut over the tray and bake for 10–12 minutes or until just starting to turn golden brown.
Serve the rice pudding warm or at room temperature, topped with the toasted coconut and a small sprinkling of kaffir lime leaf.
SERVES 6 Per serving: 482 calories; 9 g protein; 9 g total fat; 7 g saturated fat; 87 g carbohydrates; 1.3 g fiber; 86 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free milk.
1 bunch (500 g) rhubarb, cut into 1-inch (2.5 cm) pieces
1½ cup (330 g) superfine sugar
1 cup (140 g) superfine rice flour
¼ cup (20 g) soy flour *
¼ cup (45 g) cornstarch
1½ teaspoons gluten-free baking powder
1 teaspoon xanthan gum
1 cup (90 g) desiccated coconut
1 cup (250 mL) lactose-free milk
2 eggs, lightly beaten
2 tablespoons vegetable oil
pure powdered sugar, for dusting
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 325°F (170°C). Grease the base of a 9-inch (22 cm) springform pan.
Simmer the rhubarb with ½ cup (110 g) sugar in a large saucepan of boiling water until tender. Drain. Reserve a few pieces for decoration.
Sift the flours, cornstarch, baking powder and xanthan gum into a large bowl. Add the coconut and remaining 1 cup (220 g) sugar, mixing until well combined.
In a small bowl, whisk together the milk, eggs and vegetable oil. Pour into the dry ingredients and mix well to combine, ensuring there are no lumps. Stir in the cooked rhubarb.
Pour into the prepared pan and bake for 55–60 minutes, until a skewer inserted in the center comes out clean. Cool in the pan for 5 minutes, then turn out onto a wire rack and cool completely. Decorate with the reserved rhubarb and dust with powdered sugar before serving.
SERVES 12 Per serving: 273 calories; 4 g protein; 10 g total fat; 6 g saturated fat; 44 g carbohydrates; 2.3 g fiber; 67 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute blackberries for the rhubarb.
EXCESS FRUCTOSE, you may substitute boysenberries for the rhubarb.
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, you may substitute 1½ cups (225 g) plain wheat flour or spelt flour for the rice and soy flours and cornstarch, and omit the xanthan gum (if you are not also gluten-free).
3 large mandarins
1¼ cups (125 g) almond flour
1 teaspoon gluten-free baking powder
½ cup (90 g) superfine rice flour
5 eggs
1¼ cups (275 g) superfine sugar
SYRUP
zest and juice of 1 orange
½ cup (110 g) superfine sugar
⅔ cup (165 mL) water
4–5 orange slices, for decoration
Preheat the oven to 325°F (170°C). Grease a 9-inch (22 cm) springform cake pan.
Place the mandarins in a medium saucepan of boiling water. Boil, covered, for 20 minutes. Remove from the heat and drain.
Process the whole mandarins (seeds, pith and all!) in a food processor until a smooth paste forms, 3–4 minutes. Set aside to cool.
Sift the almond flour, baking powder and superfine rice flour into a bowl three times.
In a large bowl, beat the eggs until thick and creamy, about 5 minutes. Slowly add the sugar and beat until well combined.
Stir the mandarin paste into the dry ingredients, mixing well. Fold into the egg mixture with a large metal spoon, ensuring it is well combined.
Pour the mixture into the prepared pan. Cover with foil and bake for 40 minutes.
To make the Syrup, while the cake is baking, place all the ingredients except the orange slices in a saucepan and stir over medium heat until the sugar dissolves. Bring the mixture to a boil, then reduce the heat to low. Add the orange slices and simmer gently for 10–15 minutes, until the syrup thickens and the orange slices are tender.
Remove the foil from the cake and continue to cook for 20 minutes or until golden brown and firm to the touch. A skewer should come out clean when inserted into the center of the cake. Allow to cool for 15 minutes before removing from the pan. Cool completely on a wire rack. Before serving, decorate with orange slices and drizzle with the syrup.
SERVES 10–12 Per serving (
recipe): 254 calories; 5 g protein; 7 g total fat; 1 g saturated fat; 44 g carbohydrates; 1.9 g fiber; 56 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may substitute ½ cup plain wheat flour for the rice flour (if you are not also gluten-free).
butter, for greasing
½ cup (120 g) superfine sugar, plus extra for coating
3 tablespoons cornstarch
½ cup (125 mL) lactose-free milk
3 eggs, separated
zest of 1 lemon
juice of 2 lemons
Preheat the oven to 325°F (170°C). Grease four 8-ounce (250 mL) soufflé dishes with butter, and coat the base and sides evenly with superfine sugar.
Combine the cornstarch with 1 tablespoon of the milk and 1 egg yolk in a small bowl.
Heat the remaining milk and the lemon zest and juice in a small saucepan over medium heat until the mixture just comes to a boil (the mixture will appear curdled, but this is fine). Remove from the heat and stir in the cornstarch mixture. Return to the stovetop and cook over low heat until the custard thickens, stirring constantly.
In a separate bowl, mix together ¼ cup (60 g) of the sugar and the remaining egg yolks until well combined. Add to the lemon custard and stir through to combine well, ensuring an even consistency.
In a large bowl, beat the egg whites until stiff peaks form. Add the remaining sugar and beat until it dissolves. Gently fold the lemon custard into the egg whites with a large metal spoon, ensuring it is well combined.
Spoon the mixture into the prepared dishes, filling them to the top, then level with a spatula. Bake for 14–17 minutes, until the soufflés rise. Serve immediately.
SERVES 4 Per serving: 234 calories; 5 g protein; 7 g total fat; 3 g saturated fat; 40 g carbohydrates; 0.3 g fiber; 69 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free milk.
CRUST
1 cup (140 g) superfine rice flour
½ cup (40 g) soy flour *
½ cup (90 g) cornstarch, plus extra for dusting
1 teaspoon xanthan gum
¼ cup (55 g) superfine sugar
¾ cup (160 g) cold butter, chopped
5–6 tablespoons (100–120 mL) iced water
FILLING
¾ cup (165 g) superfine sugar
1–2 tablespoons finely grated lime zest, plus extra to garnish
⅔ cup (165 mL) fresh lime juice
7 ounces (200 g) mascarpone
4 eggs
pure powdered sugar, to dust
whipped cream, to garnish †
maple syrup, to garnish
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”
† For people with lactose intolerance, restrict the whipped cream garnish to only 1 tablespoon per serving.
Preheat the oven to 350°F (180°C). Grease a 9-inch (23 cm) fluted tart pan.
To make the Crust, combine the flours, cornstarch and xanthan gum in a food processor. Process for 10 seconds to ensure they are well combined. Add the sugar and butter and process until the mixture resembles fine bread crumbs. While the motor is running, add enough iced water (1 tablespoon at a time) to allow the mixture to form a soft dough. Knead on a flat surface dusted with cornstarch. Wrap in plastic wrap and refrigerate for 30 minutes before rolling out.
Roll out the dough between two sheets of nonstick parchment paper until it is large enough to line the base and side of the dish, about 2 mm thick. Ease into the dish and trim the edges to neaten. Place a sheet of parchment paper over the crust and put some pie weights (or rice or dried beans) on top to prevent the crust from rising during cooking. Bake for 10 minutes or until lightly browned. Remove the parchment paper and weights and allow the crust to cool.
Lower the oven temperature to 320°F (160°C).
To make the Filling, beat the superfine sugar, lime zest and juice and mascarpone in a small bowl. Add the eggs, one at a time, beating well after each addition.
Pour the filling into the crust and bake for 30–35 minutes or until set. Allow to cool in the pan before serving. Dust with powdered sugar and garnish with whipped cream, a drizzle of maple syrup and a sprinkle of lime zest.
SERVES 8–10 Per serving (
recipe, not including garnishes): 437 calories; 7 g protein; 26 g total fat; 9 g saturated fat; 45 g carbohydrates; 1.7 g fiber; 47 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may substitute 2 cups (300 g) plain wheat flour for the rice and soy rice flours and cornstarch, and omit the xanthan gum (if you are not also gluten-free).
¼ cup (60 mL) boiling water
1½ teaspoons gelatin powder
7 ounces (200 g) high-quality dark cooking chocolate
⅔ cup (165 mL) heavy cream, plus extra to serve (optional) * †
3 tablespoons hazelnut liqueur, e.g., Frangelico
3 eggs, separated
2 tablespoons superfine sugar
cocoa powder, for dusting
* Please refer to note on cream under heading “A few specific notes about low-FODMAP cooking.”
† If you are lactose intolerant, enjoy only a small serving.
Combine the boiling water and gelatin in a small heatproof bowl. Set the bowl over a larger bowl of boiling water, stirring constantly until all the gelatin dissolves.
Combine the chocolate and cream in a heatproof bowl. Place the bowl over a saucepan of simmering water, ensuring the base doesn’t touch the water, and stir until melted. Cool to room temperature, then stir in the gelatin mixture and hazelnut liqueur, mixing well. Add the egg yolks, one at a time, stirring well to combine.
Place the egg whites in a small clean bowl and beat using an electric beater until soft peaks form. Add the sugar and beat until it dissolves.
Using a large metal spoon, gently fold the egg whites into the chocolate mixture in two batches. Pour the mixture into four 6-ounce (165 mL) serving dishes or glasses and refrigerate for 3–4 hours or overnight. Serve with a spoonful of cream, if desired, and a dusting of cocoa.
SERVES 4 Per serving: 535 calories; 9 g protein; 35 g total fat; 20 g saturated fat; 44 g carbohydrates; 2.7 g fiber; 65 mg sodium
IF YOU CAN TOLERATE
LACTOSE, enjoy a full serving.
9 ounces (250 g) gluten-free sweet cookies, crushed
3 tablespoons butter, melted
½ cup (125 mL) boiling water
2 teaspoons gelatin powder
9 ounces (250 g) lactose-free cream cheese, at room temperature †
¾ cup (165 g) superfine sugar
4 ounces (125 g) high-quality dark chocolate, melted
2 teaspoons ground cinnamon
¼ teaspoon chili powder, plus extra for dusting (optional)
1½ cups (375 mL) cream *
† If you are lactose intolerant, and can’t find lactose-free cream cheese, then use regular cream cheese and enjoy only a small serving.
* Please refer to note on cream under heading “A few specific notes about low-FODMAP cooking.” The amount of regular cream used in this recipe should be tolerated by those with lactose intolerance.
Mix the crushed cookies and melted butter together in a small bowl. Press into the base of an 8-inch (20 cm) springform cake pan. Refrigerate for 30 minutes or until firm.
Combine the boiling water and gelatin in a small heatproof bowl. Set the bowl over a larger bowl of boiling water, stirring constantly until all the gelatin dissolves.
Beat the cream cheese, gelatin mixture, sugar, melted chocolate, cinnamon and chili powder in a small bowl using an electric mixer until smooth and creamy, 3–4 minutes.
Beat the cream using an electric mixer until thick. Using a large metal spoon, fold the cream into the cream cheese mixture, ensuring it is well combined. Pour the filling over the prepared base, smooth the surface with a spatula, cover and refrigerate for 3 hours or until set.
Sprinkle a small amount of chili powder around the edges before serving, if desired.
SERVES 12 Per serving: 408 calories; 3 g protein; 28 g total fat; 17 g saturated fat; 36 g carbohydrates; 1.1 g fiber; 144 mg sodium
IF YOU CAN TOLERATE
LACTOSE, you may use regular rather than lactose-free cream cheese, and enjoy a full serving.
FRUCTANS, you may substitute wheat-based sweet cookies for the gluten-free cookies (if you are not also gluten-free).
7 ounces (200 g) plain gluten-free sweet cookies
4 tablespoons (60 g) butter, melted
½ cup (125 mL) boiling water
2 tablespoons gelatin powder
9 ounces (250 g) mascarpone
1¼ cup (300 mL) lactose-free half-and-half
½ cup (110 g) superfine sugar
½ cup (125 mL) lemon juice
2 tablespoons finely grated lemon zest
2 tablespoons desiccated coconut
2 egg whites, at room temperature
caramelized lemon slices, to garnish (optional)
white chocolate curls, to garnish (optional)
Crush the cookies until they are fine crumbs. Add the butter and stir until well combined. Press evenly into the base of a 9-inch (23 cm) springform cake pan.
Combine the boiling water and gelatin in a small heatproof bowl. Set the bowl over a larger bowl of boiling water, stirring constantly until all the gelatin dissolves.
In a large mixing bowl, beat the mascarpone, half-and-half, ¼ cup (55 g) of the sugar, the lemon juice and zest, coconut and gelatin mixture. Mix until evenly combined. Set aside.
In a separate mixing bowl, beat the egg whites and remaining sugar until soft peaks form. Fold the beaten egg whites into the lemon coconut mixture until well combined.
Pour the filling over the prepared base and refrigerate until set, 2–3 hours. Garnish with lemon slices and white chocolate curls, if desired.
SERVES 12–14 Per serving ( recipe, not including garnishes): 260 calories; 3 g protein; 18 g total fat; 6 g saturated fat; 21 g carbohydrates; 0.5 g fiber; 84 mg sodium
IF YOU CAN TOLERATE
LACTOSE, you may use regular cream rather than lactose-free half-and-half.
FRUCTANS, you may substitute wheat-based sweet cookies for the gluten-free cookies (if you are not also gluten-free).
CHOUX PASTRIES
¾ cup (185 mL) water
5 tablespoons (75 g) butter
1 cup (140 g) superfine rice flour
1 teaspoon xanthan gum
1 tablespoon superfine sugar
3 eggs
FRENCH CUSTARD
2 cups (500 mL) lactose-free half-and-half
6 egg yolks
½ cup (110 g) superfine sugar
4 tablespoons cornstarch
2 teaspoons vanilla extract or 1–2 teaspoons vanilla bean paste
CHOCOLATE ICING
2 tablespoons (30 g) unsalted butter
½ cup (100 g) brown sugar, firmly packed
¼ cup (60 mL) lactose-free half-and-half
2 tablespoons cocoa powder
½ cup dark chocolate melting wafers
Preheat the oven to 400°F (200°C). Grease two baking trays.
To make the Choux Pastries, combine the water and butter in a medium saucepan and bring to a boil. Mix the flour and xanthan gum in a medium bowl until well combined. Add to the saucepan and beat with a wooden spoon; the mixture will come away from the side of the saucepan and form a smooth ball.
Transfer the dough to a medium bowl and, using an electric mixer, beat in the sugar and the eggs one at a time.
Spoon the dough into a piping bag with an open round nozzle about ½ inch (1 cm) wide. Pipe a log 4 inches (10 cm) long, and then pipe another log directly on top of it, so it is of double thickness. Repeat with the remaining mixture.
Bake for 7 minutes or until the pastries puff up. Reduce the oven temperature to 350°F (180°C) and bake for another 10 minutes or until lightly browned and crisp.
Remove one tray from the oven. Quickly and carefully pierce a hole through each éclair from top to tail with a skewer. Return the tray to the oven and repeat with the second tray. Bake at 285°F (140°C) for another 5 minutes or until the éclairs dry out. Cool to room temperature, then carefully cut the éclairs in half and open to cool completely.
To make the French Custard, bring the half-and-half to nearly boiling in a saucepan over medium heat. Remove from the heat. In a large bowl, beat the egg yolks and sugar together using an electric mixer until thick and creamy. Beat in the cornstarch. Pour the half-and-half and the vanilla into the bowl and whisk until smooth. Return the mixture to the saucepan and whisk over medium heat until the custard thickens. Pour into a bowl, cover and refrigerate until cold.
To make the Chocolate Icing, melt the butter in a small saucepan over low heat. Add the brown sugar, half-and-half, cocoa powder and chocolate. Stir over low heat until the chocolate melts and is smooth. Cool to room temperature until thick and spreadable.
When the éclairs are cool, top one half with French custard and the other with chocolate icing. Place the chocolate-topped halves on top of the bases with the custard filling.
MAKES 12 Per éclair: 341 calories; 5 g protein; 18 g total fat; 10 g saturated fat; 38 g carbohydrates; 1.1 g fiber; 44 mg sodium
IF YOU CAN TOLERATE
LACTOSE, you may use regular cream rather than lactose-free half-and-half.
FRUCTANS, you may substitute the rice flour and xanthan gum with 1 cup (150 g) plain wheat flour (if you are not also gluten-free).
butter, for greasing
2 cups (500 mL) lactose-free milk
2 teaspoons coffee powder
1 teaspoon vanilla extract
4 eggs
1 tablespoon superfine sugar
CHOCOLATE SAUCE
⅓ cup (60 g) brown sugar, lightly packed
2 tablespoons cocoa powder, sifted
1¼ tablespoons cornstarch
1½ cups (375 mL) lactose-free milk
2 tablespoons coffee liqueur, e.g., Kahlua or Tia Maria (optional)
4 tablespoons lactose-free half-and-half (optional)
Preheat the oven to 320°F (160°C). Grease four 4-ounce (125 mL) ramekins with butter.
Heat the milk, coffee powder and vanilla in a medium saucepan over medium heat for 5 minutes; do not boil. Remove from the heat and set aside.
Beat the eggs and sugar together and stir into the milk mixture. Pour the mixture through a sieve into the greased ramekins.
Place a folded kitchen towel in the base of a baking dish. Place the ramekins on top and add hot water to come two-thirds of the way up the sides of the ramekins to make a water bath. Cook for 20–25 minutes or until set (a knife inserted in the center of the crème caramel should come out clean or with only a little soft-set custard on the knife).
Remove the ramekins from the water bath and allow to cool to room temperature, then refrigerate overnight or for about 5 hours.
To make the Chocolate Sauce, combine the brown sugar, cocoa powder and cornstarch in a small saucepan. Stir in a little of the milk to form a paste, then add the remaining milk and mix well to ensure there are no lumps. Stir over medium-high heat until the sauce thickens slightly, then remove from the heat and stir in the coffee liqueur (if using). Transfer to a bowl, then cover and refrigerate until ready to serve.
When set, take the caramels from the refrigerator. Serve in the ramekins, or run a knife around the inside of the ramekins to loosen and invert into four shallow bowls. Add a spoonful of half-and-half, if desired, then pour the chocolate sauce on top.
SERVES 4 Per serving (not including half-and-half): 239 calories; 11 g protein; 10 g total fat; 5 g saturated fat; 22 g carbohydrates; 0.2 g fiber; 147 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular milk and cream rather than lactose-free milk and half-and-half.
