7 ounces (200 g) kingfish fillets
1–2 jalapeño peppers, seeded and thinly sliced
gluten-free soy sauce (optional)
Using a sharp knife, cut the kingfish into 2 mm thick slices. Arrange on a serving platter, layering the pieces in a linear fashion down the center of the platter.
Place a slice of jalapeño on each piece of sashimi. Serve with chopsticks and individual plates, offering soy sauce on the side.
SERVES 4–6 Per serving (⅙ recipe, not including soy sauce): 36 calories; 7 g protein; 1 g total fat; 0 g saturated fat; 0 g carbohydrates; 0.1 g fiber; 52 mg sodium
10½ ounces (300 g) kabocha or other suitable winter squash, peeled, seeded and cut into 1-inch (2.5 cm) cubes
garlic-infused olive oil *
3 cups arugula leaves
3 cups baby spinach leaves
½ cup (50 g) pecans, roughly chopped
2 tablespoons pumpkin seeds (pepitas)
1¾ ounces (50 g) mild blue cheese, crumbled
2 tablespoons extra virgin olive oil
1 tablespoon high-quality sweet balsamic vinegar
* 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).
Place the squash on a baking tray, drizzle over some garlic-infused olive oil and toss to coat well. Bake for 35–45 minutes or until the squash is cooked through and turning golden brown at the edges. Remove from the oven, cover the tray with foil and allow to cool to room temperature. Transfer to the refrigerator to cool completely.
When ready to serve, combine the arugula, spinach, pecans, pepitas, blue cheese and squash in a large salad bowl.
In a small bowl, combine the extra virgin olive oil and balsamic vinegar. Stir well to combine and then pour over the salad. Toss well. Serve immediately.
SERVES 4 Per serving: 206 calories; 4 g protein; 18 g total fat; 4 g saturated fat; 10 g carbohydrates; 1.8 g fiber; 141 mg sodium
DRESSING
⅓ cup (85 g) whole-egg mayonnaise
1 teaspoon lemon juice
3 anchovy fillets
1–1½ teaspoons Dijon mustard
½ teaspoon brown sugar
salt and freshly ground black pepper
INDIVIDUAL CAESAR SALADS
2 ounces (60 g) Canadian bacon, cut into thin strips
2 tablespoons garlic-infused olive oil *
2 slices white gluten-free, low-FODMAP bread, cut into ½-inch (1 cm) cubes
4 large eggs
2 baby romaine lettuces, leaves separated, washed and dried
2 ounces (60 g) fresh Parmesan, shaved
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
To make the Dressing, combine all the ingredients in a bowl, adding the mustard to taste. Using an immersion blender, blend until smooth in texture with no lumps. If necessary, press through a fine sieve. Set aside until ready to serve.
To make the Individual Caesar Salads, in a small nonstick frying pan, cook the bacon until golden brown.
Using the same pan, heat the olive oil over medium-high heat and add the bread. Toss the bread in the oil until golden brown on all sides. Remove from the pan and place on a plate lined with paper towels to absorb any excess oil.
Bring a saucepan of water to a gentle simmer and poach the eggs.
(Cheat’s Method of Poaching Eggs: Line four small teacups with plastic wrap [about a 6-inch (15 cm) square], so the wrap comes up over the edge of the teacups. Crack an egg into each teacup. Gather the edges of the plastic wrap and twist the edges together at the top, knotting firmly to enclose the egg. Place the eggs in the saucepan and cook for 3 minutes. Remove from the pan and discard the plastic wrap.)
Arrange the lettuce leaves, bacon, Parmesan and croutons across four bowls. Drizzle the dressing over each salad, top with a freshly poached egg, and serve.
SERVES 4 Per serving: 425 calories; 16 g protein; 34 g total fat; 6 g saturated fat; 13 g carbohydrates; 2.6 g fiber; 698 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may substitute regular bread for the gluten-free bread (if you are not also gluten-free).
1 teaspoon finely grated orange zest
1½ teaspoons ground cumin
1½ teaspoons ground coriander
1½ teaspoons ground ginger
½ teaspoon cayenne pepper
½ teaspoon ground cinnamon
¼ teaspoon chili powder
a pinch of ground cloves
salt
½ teaspoon freshly ground black pepper
10½ ounces (300 g) kabocha or other suitable winter squash, peeled, seeded and cut into 1-inch (2.5 cm) cubes
10½ ounces (300 g) sweet potato, peeled and cut into 1-inch (2.5 cm) cubes
10½ ounces (300 g) small potatoes, halved
3 large carrots, cut into chunks
1 large red bell pepper, cut into chunks
2 tablespoons garlic-infused olive oil *
2 tablespoons olive oil
3 cups baby spinach leaves
2 tablespoons chopped chives
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 400°F (200°C).
Combine the orange zest, spices, salt and pepper in a small bowl, mixing well.
Place all the vegetables, except for the spinach and chives, into a large bowl. Drizzle with the olive oils and toss to coat well. Sprinkle with the spice mix and toss to combine, ensuring an even coating.
Place the vegetables in two roasting dishes and bake for 45 minutes or until all the vegetables soften and begin to turn golden brown. Turn the vegetables twice during cooking. Remove from the oven and cover the trays with foil. Cool to room temperature.
To serve, place the spinach and roasted vegetables into a large salad bowl. Mix well to combine. Sprinkle with the chives, season to taste, and serve immediately, or place in the refrigerator to cool completely before serving.
SERVES 6 Per serving: 203 calories; 4 g protein; 10 g total fat; 2 g saturated fat; 28 g carbohydrates; 5.1 g fiber; 142 mg sodium
IF YOU CAN TOLERATE
MANNITOL, add whole mushrooms to the roasting pan after 25 minutes, so total cooking time for mushrooms is 20 minutes.
FRUCTANS, consider using ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground turmeric
1 teaspoon sweet paprika
¼ cup (60 mL) + 2 tablespoons garlic-infused olive oil *
14 ounces (400 g) chicken tenderloins, cut into thin strips
2 cups (500 mL) water
2 cardamom pods, crushed
1 cup (200 g) quinoa
½ cup mint leaves
2 cups baby spinach leaves
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.”
Combine the cumin, coriander, turmeric, paprika and ¼ cup of olive oil in a small bowl. Use this to coat the chicken strips, then cover and marinate in the refrigerator for 2–3 hours.
When ready to cook, heat the remaining 2 tablespoons of oil in a medium frying pan over medium heat. Add the chicken and sauté for 4–5 minutes, until cooked through. Remove from the heat and set aside.
Bring the water and cardamom pods to a boil in a small saucepan over medium-high heat. Reduce the heat to medium and add the quinoa. Cook for 10–15 minutes or until all the water is absorbed and the quinoa is tender and fully cooked. Remove and discard the cardamom pods and cool the quinoa to room temperature. Toss with the chicken, mint and spinach, and season to taste.
SERVES 4 Per serving: 472 calories; 30 g protein; 25 g total fat; 4 g saturated fat; 33 g carbohydrates; 4.5 g fiber; 253 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, consider using ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
4 × 6-ounce (170 g) cans shredded crabmeat, very well drained, or light white-fleshed fish such as snapper
1 egg, lightly beaten
2 tablespoons finely chopped lemongrass, white part only
½ small red chile, seeded and finely chopped
2 tablespoons finely chopped cilantro leaves
4–5 green beans, trimmed, thinly sliced
2 tablespoons cornstarch
rice bran oil or peanut oil for frying
lime wedges, to garnish (optional)
DIPPING SAUCE
1 tablespoon gluten-free, garlic-free sweet chili sauce
¼ cup (60 mL) lime juice
2 tablespoons sesame oil
Combine the crabmeat, egg, lemongrass, chile, cilantro, beans and cornstarch. Cover and refrigerate for 2 hours to allow the flavors to combine.
To make the Dipping Sauce, combine all the ingredients in a bowl and stir well. Set aside.
Heat the rice bran oil in a large nonstick frying pan to a depth of ½ inch (1 cm). Shape the crab mixture into patties of about 1½ inches (4 cm) in diameter. Add 3–4 crab cakes to the pan at a time and cook for 1–2 minutes or until golden brown. Flip and cook the other side for 1–2 minutes. Remove from the heat and transfer to a plate lined with paper towels to absorb any excess oil.
Serve with the dipping sauce. Squeeze juice from lime wedges on top, if desired.
MAKES ABOUT 20 Per crab cake (
of recipe): 66 calories; 5 g protein; 5 g total fat; 0 g saturated fat; 2 g carbohydrates; 0.1 g fiber; 207 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may use regular sweet chili sauce rather than garlic-free (if not also gluten-free).
3½ ounces (100 g) dried flat rice noodles or thin mung bean (glass) noodles
1-inch (2.5 cm) piece ginger, thinly sliced
1 small red chile, seeded and finely chopped
6 cups (1.5 liters) gluten-free, onion-free beef stock *
1½ teaspoons sesame oil
1½ teaspoons gluten-free soy sauce
5 ounces (150 g) firm tofu, cut into ½-inch (1 cm) cubes
16 cherry tomatoes, halved
8 spears baby corn, halved lengthways
1 cup (115 g) bean sprouts
9-ounce (250 g) porterhouse steak, sliced into very thin pieces, not more than 2 mm thick
snow pea sprouts, to garnish
cilantro leaves, to garnish
* Please refer to note on stocks under heading “A few specific notes about low-FODMAP cooking.”
Soak the noodles in a bowl of boiling water for 10 minutes or until softened. Drain and set aside.
Combine the ginger, chile, stock, sesame oil and soy sauce in a large saucepan over medium-high heat. Bring to a boil, then reduce the heat to a simmer for 10 minutes, allowing the flavors to infuse. Add the tofu, tomatoes and corn and simmer for 2–3 minutes, until the tomatoes are soft. Turn the heat down to low and continue simmering.
Cover the base of four deep soup bowls with a handful of bean sprouts. Evenly distribute the raw beef slices, then place a handful of noodles on top.
Remove the ginger from the stock. Pour the hot soup over the beef and noodles, and let stand for 3 minutes to enable the soup to cook the beef slices. Top with snow pea sprouts and cilantro and serve immediately.
SERVES 4 Per serving: 380 calories; 21 g protein; 18 g total fat; 6 g saturated fat; 33 g carbohydrates; 3.2 g fiber; 828 mg sodium
IF YOU CAN TOLERATE
MANNITOL, add 4 button mushrooms, sliced, to the stock with the ginger and chile.
FRUCTANS, you may use regular beef stock, rather than onion-free (if you are not also gluten-free).
2 tablespoons garlic-infused olive oil *
3 thyme sprigs, plus extra for garnish
4 skinless chicken thigh fillets, diced
½ celery stalk, sliced
3 carrots, peeled and diced
1 rutabaga, peeled and diced
14 ounces (400 g) kabocha or other suitable winter squash, peeled, seeded and diced
12 ounces (350 g) sweet potato, peeled and diced
4 cups (1 liter) water
8 cups (2 liters) gluten-free, onion-free chicken stock **
2 cups baby spinach leaves
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
** Please refer to note on stocks under heading “A few specific notes about low-FODMAP cooking.”
Heat the olive oil in a large stockpot over medium heat.
Add the thyme, chicken, celery and carrot. Cook until the chicken just turns golden brown and the thyme is fragrant. Add the rutabaga, squash and sweet potato to the pot, then add the water and chicken stock. Bring to a boil, then reduce the heat to medium and simmer for 25–30 minutes.
Turn off the heat, stir in the spinach, sprinkle with the extra thyme and serve.
SERVES 6 Per serving: 206 calories; 11 g protein; 7 g total fat; 1 g saturated fat; 25 g carbohydrates; 4.7 g fiber; 574 mg sodium
IF YOU CAN TOLERATE
MANNITOL, add a few florets of cauliflower into the pot with the other vegetables.
FRUCTANS, consider using one of the following: regular chicken stock rather than onion-free (if you are not also gluten-free); or ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
3¾ pounds (1.75 kg) kabocha or other suitable winter squash, peeled, seeded and cut into ¾-inch (2 cm) pieces
2 tablespoons olive oil
4 cups (1 liter) gluten-free, onion-free chicken stock *
2 teaspoons grated fresh ginger
⅓ cup (85 mL) lactose-free half-and-half, plus extra to garnish (optional)
salt and freshly ground black pepper
2 tablespoons chopped chives (optional)
* Please refer to note on stocks under heading “A few specific notes about low-FODMAP cooking.”
Preheat the oven to 350°F (180°C).
Place the squash on a baking tray and drizzle with the olive oil. Bake for 30–40 minutes or until cooked and browned, turning occasionally.
Put the squash, stock and ginger in a large stockpot and simmer over medium-low heat, uncovered, for 15–20 minutes, stirring occasionally.
Remove from the heat and allow to cool slightly. Purée with an immersion blender or blend in a food processor until smooth. Add the half-and-half and continue blending until well combined. Taste, then season with salt and pepper. Garnish with the chopped chives, freshly ground salt and pepper, and a drizzle of half-and-half, if desired.
SERVES 4 Per serving (not including extra half-and-half): 287 calories; 5 g protein; 10 g total fat; 3 g saturated fat; 52 g carbohydrates; 0.1 g fiber; 568 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: regular chicken stock rather than onion-free (if you are not also gluten-free); or spring onions rather than chives as a garnish.
2 tablespoons garlic-infused olive oil *
2 teaspoons lime juice
2 tablespoons chopped cilantro leaves, plus extra ½–¾ cup cilantro leaves
2 × 7-ounce (200 g) rib-eye steaks
2 tablespoons gluten-free, garlic-free sweet chili sauce
3 teaspoons lime juice
3 teaspoons brown sugar
2 teaspoons fish sauce
1⅓ cups (200 g) cherry tomatoes, halved
3 cups baby spinach leaves
5 snow peas, finely chopped
1 small cucumber, sliced on the diagonal
3 tablespoons spring onions, green part only, chopped
8 basil leaves
* Please refer to note on garlic-infused olive oil under heading “A few specific notes about low-FODMAP cooking.”
In a small bowl, combine the olive oil, lime juice and the 2 tablespoons of chopped cilantro. Brush both sides of each steak with the oil, and place on a plate. Cover and refrigerate for 1 hour.
In a small bowl, combine the sweet chili sauce, lime juice, brown sugar and fish sauce. Mix until well combined and allow the dressing to stand for a few minutes before using.
Cook the steaks in a hot nonstick frying pan over medium-high heat for 3–4 minutes on each side for medium-rare or to your preference. Remove from the pan, transfer to a plate and cover with foil. Allow to rest for 5 minutes, then thinly slice.
In a large bowl, combine the tomatoes, spinach, snow peas, cucumber, extra cilantro and spring onions. Drizzle the dressing over the salad and toss to coat. Divide the salad among four serving bowls. Top with the beef, sprinkle with the basil and serve.
SERVES 4 Per serving: 197 calories; 12 g protein; 11 g total fat; 3 g saturated fat; 13 g carbohydrates; 2.3 g fiber; 542 mg sodium
IF YOU CAN TOLERATE
FRUCTANS, you may use regular sweet chili sauce rather than garlic-free (if not also gluten-free), or you may use the whole spring onion.
2¼ pounds (1 kg) ground pork
¼ cup chopped cornichons
7 ounces (200 g) stale gluten-free, low-FODMAP bread, crusts removed and crumbled
2 eggs, lightly whisked
⅓ cup (85 mL) lactose-free half-and-half
½ cup chopped parsley
¼ cup chopped tarragon
¼ cup (60 mL) garlic-infused olive oil *
2 tablespoons butter
½ cup (125 mL) dry white wine
freshly ground black pepper
12 thin slices prosciutto
toasted gluten-free, low-FODMAP bread, to serve (optional)
roasted cherry tomatoes, to serve (optional)
* 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).
In a large bowl, combine the ground pork, cornichons, bread crumbs, egg, half-and-half, parsley and tarragon.
Heat the olive oil and butter over medium heat in a small frying pan. Add the wine and heat for 1 minute. Remove from the heat.
Pour the wine mixture into the pork mixture and stir until well combined. Season with pepper (the mixture will not need salting as the prosciutto will contribute salt while cooking).
Line a 10 × 5 × 3-inch (24 × 12 × 8 cm) loaf pan with prosciutto, going widthwise first, then lay the remaining slices crosswise to overhang the long sides of the pan.
Spoon the pork mixture into the lined pan and smooth the surface. Fold the hanging prosciutto over to encase the filling. Cover the pan with foil and place in a large baking dish. Pour enough boiling water into the baking dish to submerge two-thirds of the pan.
Bake for 1 hour or until the juices run clear when a skewer is inserted in the center of the terrine. Set aside to cool to room temperature.
Remove the foil and turn the pan upside-down onto a wire rack over a tray to allow any juices to drain away. Turn the pan upright and re-cover with foil. Top with another loaf pan and place two or three heavy cans in the top pan to compress the terrine. Place in the refrigerator to cool completely for a few hours or overnight to allow the flavors to develop.
To serve, turn the terrine onto a board and pat dry with a paper towel. Cut into slices and serve with gluten-free, low-FODMAP toast and roasted cherry tomatoes on the side, if desired.
SERVES 8–10 Per serving (
recipe, not including bread or tomatoes): 505 calories; 24 g protein; 39 g total fat; 11 g saturated fat; 11 g carbohydrates; 1.7 g fiber; 556 mg sodium
IF YOU CAN TOLERATE
MANNITOL, add 6 button mushrooms, finely chopped, to the ground pork mixture.
LACTOSE, you may use regular cream rather than lactose-free half-and-half.
FRUCTANS, consider using ½ clove garlic, crushed and sautéed in olive oil, rather than garlic-infused olive oil.
