PART 2: 2-STEP LOW-FODMAP RECIPES

A NOTE ABOUT THE RECIPES

In the following section of the book, you will be able to immerse your taste buds in the wonderful flavors of the low-FODMAP diet – in fact, in BOTH steps of the low-FODMAP diet!

These recipes have been written to cater to the first phase of the low-FODMAP diet – where foods containing high amounts of each type of FODMAP are limited. However, you will find handy notes at the bottom of most recipes, identifying additional ingredients (or changes to ingredients) that you can use in Step Two if you have discovered during the reintroduction process that you can tolerate a particular type of FODMAP.

So you can be excited to know that all the recipes will suit you through your journey on the low-FODMAP diet from Step One (strict restriction) to Step Two (liberalization that is individualized).

Readers please note: All base recipes have been formulated using ingredients known to be low-FODMAP at the time of publishing. Some recipes call for small amounts of foods containing moderate levels of FODMAPs, which when used in the minimal quantities specified will be low in FODMAPs, based on information at the time of publishing. Recipes have not been laboratory tested for FODMAP levels. While every effort has been taken to design low-FODMAP recipes with recommended serving sizes, and “if you can tolerate” Step Two recipe extras, assess your own level of tolerance.

IF YOU CAN TOLERATE

For most recipes, I have suggested ways to include additional ingredients to the base recipe, according to different types of FODMAPs. For example, after completing the reintroduction process, if you know that you can tolerate mannitol, you may like to add mushrooms to the Spaghetti Bolognese. Similarly, if you can tolerate fructans after undergoing the reintroduction process of Step Two, then you could use garlic instead of garlic-infused olive oil. The suggested amounts are to be used as a guide — adjust to your own tolerance levels of that FODMAP. Enjoy your individualized recipes!

With all recipes requiring the use of an oven, the oven temperature is for a convection oven. While individual heat varies across ovens, a general rule of thumb is to increase the temperature stated in the recipe by 50°F for non-convection ovens.

A few specific notes about low-FODMAP cooking:

• Stock: Most stocks contain onion or garlic. Try to choose one that is onion-free. If garlic is present, the amount present in the stock is typically minimal and should be suitable for most people on Step One (and Two) of the low-FODMAP diet.
• Cream: Unfortunately lactose-free half-and-half does not whip. I use regular cream and indicate that people with lactose intolerance should only have a small serving.
• Soy flour: This contains the FODMAPs fructans and GOS. However, as only a small amount is used in some recipes, the amount present per serving has been found not to cause IBS symptoms in most people. Assess your individual tolerance. Additionally, it is not recommended you taste the raw mix (e.g., cake batter, pancake batter, cookie dough) – soy flour has a bitter taste when raw, which disappears when cooked.
• Garlic-infused olive oil: Many recipes call for the use of garlic-infused olive oil. This is a great product, available in supermarkets and speciality stores – you get the garlic flavor without the grief! Please use only commercially prepared garlic-infused olive oil – do not make your own at home, as it poses some potentially serious health risks. Commercially prepared garlic-infused olive oil is safe to use.

LOW-FODMAP FLAVOR BOOSTERS!

The recipes in this book are bursting with flavor. I’m sure you won’t notice that I haven’t used onion or garlic. The trick is to boost your food with the fabulous spectrum of flavors that herbs and spices can deliver. Try using any of the following herbs (fresh is best!) and spices:

• Allspice
• Asafetida
• Basil
• Bay leaves
• Caraway
• Cardamom
• Cayenne pepper
• Chervil
• Chili powder
• Chives
• Cinnamon
• Clove
• Cilantro
• Cumin
• Curry leaves
• Dill
• Fenugreek
• Galangal
• Ginger
• Juniper berry
• Kaffir lime leaves
• Lavender
• Lemon basil
• Lemongrass
• Lemon thyme
• Marjoram
• Mustard
• Nutmeg
• Oregano
• Paprika
• Parsley
• Pepper
• Peppermint
• Rosemary
• Saffron
• Sage
• Star anise
• Tarragon
• Thyme
• Vanilla

If you are missing the taste of onion or garlic, here are some great tips for you to still get the flavor without the grief! Many onion- and garlic-infused olive oils are now available in the olive-oil section of supermarkets. Use only commercially made infused olive oils. Also, you can enjoy delicious onion and garlic flavor by using chives (including garlic chives) and the green part of spring onions, as these are low-FODMAP.

BEVERAGES ON A LOW-FODMAP DIET

FODMAPs are not exclusive to foods. They can also be present in drinks, both alcoholic and nonalcoholic, as indicated below.

High-FODMAP nonalcoholic drinks

Fruit juices:

• apple juice, pear juice (excess fructose and sorbitol)
• mango juice, tropical juice (excess fructose)
• pomegranate juice (fructans)
• apricot nectar, peach juice (sorbitol)
• more than ⅓ to ½ cup cranberry juice, orange juice, pineapple juice or other juices made from “balanced” fruits (due to high fructose load)

Vegetable juices:

• those with onion, or large amounts of beet (fructans) or celery (mannitol)

Soft drinks:

• fructose-sweetened: all
• sugar-sweetened: more than 2 small glasses per sitting of cola, lemonade, ginger ale and other soft drinks (high fructose load)

Milk:

• cow’s, goat’s or sheep’s milk (lactose)
• soy milk made from whole soybeans (fructans and GOS)

Low-FODMAP nonalcoholic drinks

Fruit juices:

• no more than ⅓ to ½ cup cranberry, orange, pineapple or other juices made from “balanced” fruits

Vegetable juices:

• all should be fine except those with onion or large amounts of beet or celery

Sugar-sweetened drinks:

• sugar-sweetened: no more than 2 small glasses per sitting (although sugar [sucrose] contains a balance of fructose and glucose, soft drinks consumed in large amounts will provide too great a fructose load)
• diet: the artificial sweeteners used in soft drinks are not polyols, and do not contribute to IBS symptoms

Milk:

• lactose-free milk, rice milk, oat milk or soy milk (only if made from soybean extract)

Other:

• water, ginger beer, bitters, tonic water, mineral water, soda water, cordials (check tolerance of apple and mango flavors)

High-FODMAP alcoholic drinks

Wines:

• most sweet white wines – e.g., riesling, moscato
• most dessert wines – e.g., sherry, port, muscat, tokay, ice wine, sauternes, botrytis-style wines

Spirits:

• most rums

Ciders:

• most ciders, usually based on either apple or pear juice

Low-FODMAP alcoholic drinks

Of course I mean only in moderation – see Chapter 7, “A Healthy Lifestyle,” for more information.

Wines:

• most dry white wines – e.g., chardonnay, sauvignon blanc, semillon, marsanne, verdelho, pinot grigio
• most red wines – e.g., pinot noir, shiraz, cabernet sauvignon, merlot, sangiovese, grenache, tempranillo, rosé
• many other wines – e.g., sake

Beers:

• most ales, lagers, and stouts – even if the beer is made from wheat, the amount of wheat present should not be a problem

Spirits:

• most vodkas and gins are good choices
• in moderation, most varieties of the following are also likely to be low-FODMAP choices, just be sure to choose your mixer wisely:
  • bourbon
  • brandy
  • cognac
  • gin
  • grappa
  • ouzo
  • sambuca
  • scotch
  • tequila
  • vodka
  • whisky