The Low-FODMAP Diet Cookbook (11 page)

1½ teaspoons finely grated ginger

1 heaping tablespoon cornstarch

Twenty-four 6-inch (16 cm) round spring roll wrappers

Canola, soybean, safflower, rice bran, or sunflower oil, for deep-frying

1.
Preheat the oven to 300°F (150°C).

2.
Combine the pork, shrimp, bamboo shoots, and cabbage in a medium bowl. Combine the egg, soy sauce, sesame oil, garlic-infused oil, ginger, and cornstarch in a small bowl and whisk until smooth. Pour the sauce over the pork mixture and mix until well combined.

3.
Fill a large shallow dish with hot water. Place a spring roll wrapper in the water and soak for about 1 minute or until just softened. Blot dry on paper towels or a clean kitchen towel.

4.
Place 2 tablespoons of the pork mixture in the center of the wrapper. Gather the wrapper up in the middle and tie in a bow with kitchen string. Arrange on a platter and cover with a moist cloth while you make the remaining dumplings.

5.
Pour the canola oil into a deep-fryer or large heavy-bottomed saucepan until two-thirds full and heat over medium-high heat to 350°F (180°C); a cube of bread dropped in the oil will brown in 15 seconds, or small bubbles will appear around the handle of a wooden spoon dipped into it. Add a small batch of dumplings and deep-fry for 5 minutes or until crisp and golden. Remove with a slotted spoon and drain on paper towel. Untie the string and keep the dumplings warm in the oven while you cook the rest.

6.
Serve hot with soy sauce.

PER SERVING
(not including the extra soy sauce for dipping):
165 calories; 7 g protein; 10 g total fat; 2 g saturated fat; 12 g carbohydrates; 1 g fiber; 231 mg sodium

SERVES 4

This naturally low-FODMAP summer dish is sure to be a hit with your friends. Make sure you get the very freshest salmon and shrimp possible.

1¼ pounds (600 g) boneless, skinless Atlantic salmon steaks or fillet, cut into ¾-inch (2 cm) cubes

24 raw large shrimp, peeled and deveined, tails intact

¼ cup (60 ml) olive oil

2 tablespoons plus 2 teaspoons fresh lime juice

2 to 3 teaspoons finely grated lime zest

¼ teaspoon cayenne pepper

½ teaspoon salt

Freshly ground black pepper

Green salad, for serving

1.
Place the salmon and shrimp in a glass or ceramic bowl. Combine the olive oil, lime juice and zest, cayenne pepper, salt, and pepper in a small bowl. Pour over the salmon and shrimp and toss well to combine. Cover and refrigerate for 2 to 3 hours to marinate.

2.
If using wooden skewers, soak them in water for about 10 minutes to prevent scorching (you will need eight skewers for this recipe).

3.
Thread alternate pieces of salmon and shrimp onto the skewers.

4.
Pan-fry, broil, or grill the skewers until the seafood is just cooked (no longer translucent). Serve with a fresh green salad.

PER SERVING
(not including the green salad):
382 calories; 38 g protein; 24 g total fat; 4 g saturated fat; 1 g carbohydrates; 0 g fiber; 296 mg sodium

SERVES 4

It isn't difficult to master a light, crispy batter that is wheat-free. An electric deep-fryer is helpful because you can set the thermometer to the exact temperature required, but if you don't have one, a good heavy-bottomed saucepan will do the job.

1 large egg

¼ cup (35 g) sesame seeds, toasted

1¼ cups (185 g) cornstarch

CILANTRO SALAD

3 cups (150 g) roughly chopped lettuce leaves

½ English cucumber, diced

2 celery stalks, thinly sliced

½ green bell pepper, seeded and diced

Handful of cilantro leaves

Small handful of mint leaves

2 tablespoons plus 2 teaspoons fresh lemon juice

1 tablespoon plus 1 teaspoon seasoned rice vinegar

2 teaspoons sugar

½ small chile pepper, seeded and finely chopped (optional)

Canola, soybean, safflower, rice bran, or sunflower oil, for deep-frying

16 raw large shrimp, peeled and deveined, tails intact

1.
Combine the egg, sesame seeds, 1 cup (150 g) of the cornstarch, and ⅔ cup (170 ml) water in a medium bowl. Mix until well combined with no lumps. Refrigerate for 30 minutes.

2.
To make the salad, combine the lettuce, cucumber, celery, bell pepper, cilantro, and mint in a large bowl. Whisk together the lemon juice, vinegar, sugar, and chile (if using) in a small bowl. Refrigerate the salad and dressing separately until just before serving.

3.
Half-fill a deep-fryer or large heavy-bottomed saucepan with oil and heat over medium-high heat to 350°F (180°C); a cube of bread dropped in the oil will brown in 15 seconds, or small bubbles will appear around the handle of a wooden spoon dipped into it.

4.
Remove the batter from the fridge and stir. Toss the shrimp in the remaining cornstarch and shake off any excess. Dip the shrimp in the batter and drop immediately into the heated oil in small batches. Cook for 3 to 4 minutes, until the batter is crispy. Remove the shrimp with a slotted spoon and drain on paper towels while you fry the rest.

5.
As the last batch of shrimp cooks, pour the dressing over the salad and gently toss to coat. Serve the shrimp immediately with the salad.

PER SERVING:
366 calories; 10 g protein; 16 g total fat; 2 g saturated fat; 45 g carbohydrates; 3 g fiber; 69 mg sodium

SERVES 4

This simple dish, when found on Chinese restaurant menus, is normally a safe bet for those following a low-FODMAP diet. But if you want to try cooking it at home, it isn't hard to do. Just grab a few fresh ingredients and follow the recipe below.

8 medium squid bodies, well cleaned and cut into quarters

1 tablespoon garlic-infused olive oil

2 tablespoons olive oil

½ teaspoon salt

Freshly ground black pepper

GARDEN SALAD

3 cups (150 g) roughly chopped lettuce leaves

½ English cucumber, thinly sliced

1 avocado, pitted, peeled, and sliced (optional)

2 celery stalks, thinly sliced

½ green bell pepper, seeded and sliced

1 cup (50 g) snow pea shoots or bean sprouts

DRESSING

¼ cup (60 ml) olive oil

2 tablespoons fresh lemon juice

1 tablespoon garlic-infused olive oil

½ teaspoon brown sugar

Salt

1.
Using a sharp knife, score the squid pieces in a ⅓-inch (1 cm) crisscross pattern. Take care not to cut all the way through—just about three quarters of the way. This ensures the squid will curl when cooked.

2.
Combine the garlic-infused oil, olive oil, salt, and pepper in a large bowl. Add the squid pieces and toss to coat. Cover and refrigerate for 3 to 4 hours.

3.
Shortly before you're ready to eat, prepare the salad. Combine the lettuce, cucumber, avocado (if using), celery, bell pepper, and snow pea shoots in a large bowl.

4.
To make the dressing, combine all the ingredients in a small screw-top jar and shake until well mixed.

5.
Preheat a grill to high (or place a ridged grill pan or cast-iron skillet over high heat). Add the squid and cook for 3 to 4 minutes, until curled and lightly golden.

6.
Shake the dressing again if it has separated, drizzle over the salad, and toss gently to coat. Divide among individual plates and arrange the squid on top. Serve immediately.

PER SERVING:
475 calories; 29 g protein; 34 g total fat; 6 g saturated fat; 15 g carbohydrates; 4 g fiber; 394 mg sodium

SERVES 6

This dish is all about freshness, so make sure you use vibrant green lettuce leaves to hold the filling. Choose medium leaves that are similar in size.

2 tablespoons sesame oil

1 tablespoon garlic-infused olive oil

2 teaspoons finely grated ginger

1 pound (450 g) ground pork

One 8-ounce (225 g) can bamboo shoots, drained and finely chopped

One 8-ounce (225 g) can water chestnuts, drained and finely chopped

1 heaping tablespoon chopped cilantro

2 tablespoons plus 2 teaspoons fresh lemon juice

2 tablespoons gluten-free sweet red chili sauce*

1 teaspoon fish sauce, or ¾ teaspoon soy sauce and a splash of lime juice

6 iceberg lettuce leaves, rinsed and dried

*
Most sweet chili sauces contain garlic. The amount present in the sauce is minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the sweet chili sauce from this recipe.

1.
Heat a wok over medium-high heat. Pour in the sesame oil and garlic-infused oil and heat until almost smoking. Add the ginger and stir-fry until lightly browned. Add the pork and stir-fry over high heat for 3 to 4 minutes, until well browned, breaking up any lumps as you go.

2.
Add the bamboo shoots, water chestnuts, cilantro, lemon juice, sweet chili sauce, and fish sauce and stir-fry for 2 minutes more.

3.
Arrange the lettuce on a platter or individual plates, convex side down (like cups). Use a slotted spoon to spoon the pork filling into the lettuce cups and serve immediately.

PER SERVING:
301 calories; 14 g protein; 23 g total fat; 7 g saturated fat; 9 g carbohydrates; 3 g fiber; 164 mg sodium

MAKES 12

When it comes to oysters, fresh is always best. Get them from a reputable fishmonger on the day you plan to eat them. When buying them in the shell, the oysters should look and smell clean and be sitting firmly within the shell. Each of the topping options makes enough for twelve oysters, so take your pick. Oysters Kilpatrick have a delicate mix of flavors—the Worcestershire sauce offers sweetness, the bacon a salty smokiness. I'm sure you'll find it hard to stop at just one!

12 freshly shucked oysters, fully detached from and replaced on their shell