1 cup (140 g) superfine rice flour
½ cup (70 g) tapioca flour
½ cup (90 g) cornstarch
2 teaspoons ground cinnamon
1 teaspoon baking soda
2 teaspoons gluten-free baking powder
1 teaspoon xanthan gum
1 cup (220 g) brown sugar, firmly packed
¾ cup (90 g) chopped pecans
2 small carrots, peeled and grated
½ cup (125 mL) vegetable oil
3 eggs, lightly beaten
½ cup (125 mL) lactose-free milk
Preheat the oven to 325°F (170°C). Grease a 12-hole muffin pan, or use liners.
Sift together the flours, cornstarch, cinnamon, baking soda, baking powder and xanthan gum three times, or mix well with a whisk to ensure they are well combined. Stir in the sugar and pecans. Add the carrots, vegetable oil, eggs and milk and mix until just combined with a wooden spoon.
Spoon the batter into the muffin pan and smooth the tops. Bake for 12–16 minutes, until golden brown (a skewer inserted into the center of a muffin should come out clean). Remove from the oven and leave to cool in the pan for 10 minutes before transferring to a wire rack to cool completely.
MAKES 10–12 Per serving (1/12 of recipe): 311 calories; 3 g protein; 16 g total fat; 2 g saturated fat; 41 g carbohydrates; 1.7 g fiber; 190 mg sodium
IF YOU CAN TOLERATE
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, you may substitute 2 cups (300 g) plain wheat flour or spelt flour for the rice and tapioca flours and cornstarch and omit the xanthan gum (if you are not also gluten-free).
BLUEBERRY COMPOTE
½ cup (125 mL) water
½ cup (110 g) superfine sugar
2 cups (300 g) blueberries
1 teaspoon finely grated lemon zest
BUTTERMILK PANCAKES
1 egg
¾ cup (185 mL) buttermilk †
½ cup (70 g) superfine rice flour
¼ cup (20 g) soy flour *
⅓ cup (50 g) cornstarch
2½ tablespoons superfine sugar
1½ teaspoons gluten-free baking powder
1 tablespoon melted butter
cooking oil spray
½ cup (125 mL) lactose-free half-and-half
† If lactose intolerant, add a squeeze of fresh lemon juice to lactose-free milk, stir, allow to curdle slightly and use in place of the buttermilk.
* Please refer to the note on soy flour under heading “A few specific notes about low-FODMAP cooking.”.
To make the Blueberry Compote, combine the water and sugar in a medium saucepan over medium-high heat. Stir until the sugar dissolves, then lower the heat to medium-low. Add the blueberries and stir until the berries soften. The fruit mix should be thickened. Remove from the heat and allow to cool slightly. Stir in the lemon zest.
To make the Buttermilk Pancakes, whisk together the egg and buttermilk in a small bowl.
Combine the flours, cornstarch, sugar and baking powder in a large bowl and whisk to ensure it’s well mixed. Make a well in the center and pour in the egg and milk mixture, mixing well. Gradually draw in the flour to make a smooth batter. Stir in the melted butter, cover and set aside for 15 minutes.
Heat a large nonstick frying pan over low heat, then spray with cooking oil spray. Add ¼ cup batter to the pan and tilt to spread the mixture to a pancake of 3–4 inches (8–10 cm) in diameter. Cook for 1–2 minutes or until bubbles start to appear.
Flip and cook for 1–2 minutes or until lightly golden. Transfer to a plate, keep warm in a low oven, and repeat with the remaining batter.
Serve the pancakes with a few spoonfuls of the compote and a drizzle of lactose-free half-and-half.
SERVES 4 Per serving: 402 calories; 9 g protein; 10 g total fat; 4 g saturated fat; 72 g carbohydrates; 2.6 g fiber; 246 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute blackberries for blueberries.
EXCESS FRUCTOSE, you may substitute boysenberries for blueberries.
LACTOSE, you may use regular cream rather than lactose-free half-and-half.
FRUCTANS, you may substitute 1¼ cups (190 g) plain wheat flour for the rice and soy flours and cornstarch (if you are not also gluten-free).
cooking oil spray
¾ cup (105 g) superfine rice flour
¼ cup (35 g) tapioca flour
1 teaspoon xanthan gum
3½ teaspoons gluten-free baking powder
1 cup (190 g) cornmeal
2 tablespoons superfine sugar, or more to taste
1 cup (250 mL) coconut milk
1 banana, mashed
3 tablespoons crème fraîche
1 tablespoon canola oil
1 egg, lightly beaten
Preheat the oven to 380°F (195°C). Spray a shallow 8-inch (20 cm) square baking pan with cooking oil spray.
Mix the flours, xanthan gum, baking powder, cornmeal and sugar in a large mixing bowl with a whisk to ensure they are well combined.
In a small bowl, combine the coconut milk, banana, crème fraîche, canola oil and egg until well mixed. Add the coconut milk mixture to the dry ingredients and mix well to combine.
Pour the mixture into the prepared pan and bake for 25–30 minutes, until a skewer comes out clean when inserted in the center. Leave to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
SERVES 12 Per serving: 166 calories; 2 g protein; 8 g total fat; 5 g saturated fat; 23 g carbohydrates; 1.4 g fiber; 103 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may substitute 1 cup (150 g) plain wheat flour or spelt flour for the rice and tapioca flours and omit the xanthan gum (if you are not also gluten-free).
⅔ cup (85 g) superfine rice flour
¼ cup (20 g) soy flour *
¼ cup (50 g) cornstarch
¾ teaspoon baking soda
2½ tablespoons superfine sugar
1 egg, lightly beaten
⅔ cup (65 mL) lactose-free milk
2 tablespoons butter, melted
cooking oil spray
4 tablespoons mascarpone
maple syrup, to serve
STRAWBERRY SAUCE
2 cups (250 g) strawberries, hulled
juice of 1 lemon
½ cup (110 g) superfine sugar
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”.
Sift the flours, cornstarch and baking soda three times into a large bowl (or mix well with a whisk to ensure they are well combined), then add the sugar.
Whisk together the beaten egg and milk and pour into the dry ingredients. Mix with a spoon until well combined. Stir in the melted butter, cover and set aside for 10 minutes.
To make the Strawberry Sauce, place the strawberries, lemon juice and superfine sugar in a food processor and blend until the sugar dissolves and the purée is smooth and glossy. Place in a saucepan and heat for 6–8 minutes or until thickened slightly.
Heat a frying pan over medium-low heat for 2 minutes. Spray with cooking oil spray, then add 3–4 tablespoons of batter for each pancake. Cook for 2–3 minutes, until bubbles start to appear, then flip over and cook for another 2 minutes. Remove from the pan and keep warm while you make the remaining pancakes.
Serve with the strawberry sauce, a dollop of mascarpone and a drizzle of maple syrup.
MAKES 6–8 Per serving (⅛ recipe, not including syrup): 227 calories; 5 g protein; 7 g total fat; 2 g saturated fat; 37 g carbohydrates; 0.9 g fiber; 173 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute blackberries for the strawberries.
EXCESS FRUCTOSE, you may substitute boysenberries for the strawberries.
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, you may substitute 1¼ cups (190 g) wheat flour for the rice and soy flours and cornstarch (if you are not also gluten-free).
GRANOLA
8 roasted hazelnuts
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds (pepitas)
½ teaspoon ground cinnamon
½ teaspoon mixed spice
3 tablespoons brown sugar
STRAWBERRY AND RHUBARB COMPOTE
1 cup (250 mL) water
⅓–½ cup (75–110 g) superfine sugar
2 rhubarb stalks, cut into ¾-inch (2 cm) lengths
6 ounces (150 g) strawberries, hulled and halved (about 1 cup)
VANILLA “PORRIDGE”
3 cups (750 mL) lactose-free milk
⅓ cup (75 g) superfine sugar
2 teaspoons vanilla bean paste
⅔ cup (130 g) coarse cornmeal (instant polenta)
To make the Granola, preheat the oven to 350°F (180°C). Line a baking tray with parchment paper.
Coarsely grind all the ingredients and spread over the baking tray to a thickness of ¼ inch (5 mm).
Bake for 5 minutes, until lightly toasted. Allow to cool completely. Store in an airtight container if not using immediately.
To make the Compote, heat the water and sugar in a medium saucepan over medium-high heat. Stir until the sugar dissolves, then reduce the heat to medium-low. Add the fruit to the saucepan and cook, stirring regularly until the strawberries and rhubarb soften and break down. Cook until the mixture thickens to your desired consistency. Remove from the heat and allow to cool slightly.
To make the Vanilla “Porridge,” heat the milk, sugar and vanilla bean paste in a medium saucepan until almost boiling. Gradually add the cornmeal, and stir until the mixture boils. Reduce the heat to low, and stir constantly for another 3–5 minutes, until the cornmeal is cooked and thickened to the consistency of porridge.
Remove from the heat, pour into four bowls and top with the compote and a sprinkling of granola.
SERVES 4 Per serving: 424 calories; 11 g protein; 8 g total fat; 2 g saturated fat; 79 g carbohydrates; 3.9 g fiber; 122 mg sodium
IF YOU CAN TOLERATE
SORBITOL, you may substitute blackberries for rhubarb.
EXCESS FRUCTOSE, you may substitute boysenberries for rhubarb.
LACTOSE, use regular rather than lactose-free milk.
HERBED RICOTTA
4 tablespoons ricotta
1 tablespoon chopped mint leaves
salt and freshly ground black pepper
CORN FRITTERS
1⅓ cups (200 g) cherry tomatoes, halved
1 tablespoon chopped flat-leaf parsley
2 tablespoons extra virgin olive oil, plus extra to garnish (optional)
salt and freshly ground black pepper
1 egg, lightly beaten
2 tablespoons lactose-free milk
½ cup (70 g) superfine rice flour
2 tablespoons soy flour *
¼ cup (45 g) cornstarch
scant 1 cup (140 g) canned corn kernels
1 tablespoon finely chopped chives
1 tablespoon canola oil
1 avocado, chopped into large pieces
mint leaves, to garnish (optional)
* Please refer to note on soy flour under heading “A few specific notes about low-FODMAP cooking.”.
To make the Herbed Ricotta, combine the ricotta and mint in a bowl and season to taste. Set aside.
To make the Corn Fritters, combine the tomatoes and parsley in a small bowl and add the olive oil. Season to taste. Set aside.
In a small bowl, combine the egg and milk.
Place the flours, cornstarch, corn and chives in a medium bowl and stir until well combined. Season with salt and pepper. Make a well in the middle, add the egg and milk mixture, stir well to combine and set aside to rest for 10 minutes.
Heat the canola oil in a medium frying pan over a medium-high heat. Place spoonfuls of the batter into the hot pan, using 2 tablespoons of batter per fritter. Cook for 1–2 minutes or until the bottoms are golden brown, then turn over and flatten slightly with the back of the spatula. Cook for another 1–2 minutes or until cooked through and golden brown. Transfer the fritters to a plate lined with paper towels and repeat until the batter is used up.
To serve, place two warm fritters on a plate, then top with tomatoes, avocado and 1 tablespoon herbed ricotta. Drizzle with olive oil and garnish with mint leaves, if desired.
SERVES 4 Per serving: 370 calories; 9 g protein; 22 g total fat; 4 g saturated fat; 37 g carbohydrates; 4.5 g fiber; 300 mg sodium
IF YOU CAN TOLERATE
MANNITOL, you may add sautéed mushrooms with the tomatoes.
LACTOSE, use regular rather than lactose-free milk.
FRUCTANS, you may substitute spring onions for chives or use ¾ cup (115 g) plain wheat flour instead of rice and soy flours and cornstarch (if you are not also gluten-free).
CORNBREAD
½ cup (70 g) superfine rice flour
¼ cup (35 g) tapioca flour
¼ cup (45 g) cornstarch
1 cup (190 g) coarse cornmeal (instant polenta)
2 teaspoons gluten-free baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
1 teaspoon salt
2 eggs, lightly beaten
1 cup (250 mL) lactose-free milk
1 tablespoon olive oil
1 small red chile, seeded and finely chopped
½ cup (50 g) grated Parmesan
1 teaspoon coarsely ground salt, for sprinkling
SPICY SAUCE
3 teaspoons garlic-infused olive oil *
¼ teaspoon ground cumin
1 teaspoon smoked paprika
1 cup (200 g) crushed canned tomatoes
1–2 teaspoons finely chopped mint
salt and freshly ground black pepper
SCRAMBLED EGGS
10 large eggs
⅓ cup (85 mL) lactose-free half-and-half
salt and freshly ground black pepper
1 teaspoon butter
This recipe has three parts but each is easily made ahead of time, with the last steps done when you are ready to serve.
To make the Cornbread, preheat the oven to 350°F (180°C). Lightly grease a 9 × 5-inch (24 cm × 10 cm) loaf pan and line with parchment paper.
Place the flours, cornstarch, cornmeal, baking powder, baking soda, xanthan gum and salt in a bowl and mix well with a whisk to ensure they are well combined.
In a separate small bowl, combine the eggs, milk, olive oil, chile and Parmesan. Add to the flour mixture, mixing well. Pour into the prepared pan, smooth the top with the back of a wet metal spoon and sprinkle with coarsely ground salt.
Bake for 35–45 minutes or until a skewer inserted into the center comes out clean. Remove from the oven and allow to cool in the pan for 10 minutes. Turn out on to a wire rack to cool fully before slicing.
To make the Spicy Sauce, heat the olive oil in a small frying pan over medium heat. Add the cumin and paprika and heat for 30 seconds, stirring constantly, to develop the flavors. Add the crushed tomatoes and cook for 2 minutes, until it is slightly reduced. Stir in the mint and season to taste. Set aside to cool slightly while you cook the eggs.
To make the Scrambled Eggs, whisk together the eggs and half-and-half in a large bowl. Season with salt and pepper.
Melt the butter in a medium frying pan over low heat. Pour in the egg mixture and use a wooden spoon to gently push the egg mixture around the edges and into the middle of the pan every 10 seconds to prevent sticking. Cook for 3–5 minutes or until just set; the texture will be creamy and a little runny.
Meanwhile, toast the cornbread.
To serve, place the scrambled eggs on the cornbread and spoon some spicy sauce on top.
SERVES 4–6 Per serving (⅙ recipe): 315 calories; 16 g protein; 16 g total fat; 5 g saturated fat; 25 g carbohydrates; 2.0 g fiber; 800 mg sodium
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
IF YOU CAN TOLERATE
LACTOSE, you may use regular milk and cream rather than lactose-free.
FRUCTANS, consider one of the following: ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil; or substitute 1 cup (150 g) plain wheat flour for the rice and tapioca flours and cornstarch, and omit xanthan gum (if you are not also gluten-free).
2 teaspoons canola oil
¼ cup onion- and garlic-free chorizo, roughly chopped, or shredded cooked chicken
¼ red bell pepper, diced
½ small tomato, diced
1 tablespoon finely sliced spring onion, green part only
2 eggs
2 tablespoons grated cheddar cheese
½ teaspoon smoked paprika
¼ teaspoon chili powder (optional)
2 teaspoons chopped parsley, plus extra to garnish
½ teaspoon thyme
salt and freshly ground black pepper
extra virgin olive oil, to garnish
Heat the canola oil in a small frying pan over medium heat. Add the chorizo, bell pepper, tomato and spring onion and cook for 2–3 minutes or until the bell pepper softens.
Whisk the eggs, cheese, paprika, chili (if using), parsley, thyme, salt and pepper in a small mixing bowl. Pour into the pan and tilt the pan to ensure an even coating over the chorizo. Cook until the egg is almost set on top. Use a spatula to loosen the edges, and shake the omelet loose. Flip and continue to heat until cooked through (or place pan – excluding the handle – under a hot broiler until set and turning golden brown). Garnish the omelet with the extra parsley and olive oil.
SERVES 1 Per serving (not including extra olive oil): 543 calories; 28 g protein; 44 g total fat; 14 g saturated fat; 8 g carbohydrates; 1.8 g fiber; 891 mg sodium
IF YOU CAN TOLERATE
MANNITOL, sauté sliced mushrooms with the chorizo.
FRUCTANS, use regular chorizo, not one that is garlic- and onion-free.
LEMON CRÈME FRAÎCHE
2 tablespoons crème fraîche
1 teaspoon finely grated lemon zest
SALMON OMELET
2 eggs
1 tablespoon finely chopped chives
salt and freshly ground black pepper
2 teaspoons olive oil, plus extra to garnish (optional)
1 ounce (25 g) smoked salmon, cut into strips
dill sprigs, to garnish
1 teaspoon capers, to garnish
arugula leaves, to garnish
To make the Lemon Crème Fraîche, combine the crème fraîche and lemon zest in a small bowl.
To make the Salmon Omelet, whisk together the eggs and chives in another small bowl, and season with salt and pepper.
Heat the olive oil in a small frying pan over medium heat. Pour in the eggs and cook until almost set on top. Use a spatula to loosen the edges, and shake the omelet loose. Spread the smoked salmon strips over half of the omelet and fold the other half over to encase the filling. Continue to cook until set. Remove from the heat and serve with the lemon crème fraîche, a sprinkling of dill, a few capers and some arugula leaves. Drizzle with olive oil, if desired.
SERVES 1 Per serving: 380 calories; 19 g protein; 32 g total fat; 12 g saturated fat; 3 g carbohydrates; 0.5 g fiber; 714 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, substitute spring onions for chives.
