The Low-FODMAP Diet Cookbook (16 page)

2.
Add the galangal (if using), stock, fish sauce, and lime juice and bring to a boil. Add the bok choy, cilantro, bamboo shoots, baby corn, and vermicelli. Reduce the heat and simmer for 3 minutes or until the vegetables and noodles are tender. (Remove the galangal.) Serve immediately.

PER SERVING:
227 calories; 7 g protein; 8 g total fat; 1 g saturated fat; 28 g carbohydrates; 4 g fiber; 1671 mg sodium

SERVES 4

I really enjoy the ginger and lime in this soup. Please use the quantities as a guide—you can certainly increase the amounts I suggest in the recipe. I often do!

8 cups (2 liters) gluten-free, onion-free chicken or vegetable stock*

1 heaping tablespoon grated ginger

4 kaffir lime leaves

1 pound (450 g) boneless, skinless chicken breasts, very thinly sliced

8 ounces (225 g) gluten-free rice vermicelli, broken into 2-inch (5 cm) pieces

3 bunches baby bok choy, leaves separated, rinsed and drained

½ cup (40 g) bean sprouts

2 teaspoons gluten-free soy sauce

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Place the stock, ginger, and lime leaves in a large heavy-bottomed saucepan and bring to a boil. Add the chicken, reduce the heat, and simmer for 5 minutes.

2.
Add the rice noodles, bok choy, and bean sprouts and simmer for another 5 minutes or until the noodles are tender. Remove the lime leaves, stir in the soy sauce, and serve immediately.

PER SERVING:
362 calories; 31 g protein; 2 g total fat; 0 g saturated fat; 46 g carbohydrates; 2 g fiber; 1023 mg sodium

SERVES 4

This creamy, comforting soup is perfect for a cold winter's night. The flavor actually improves if left to mature for a day, so try to make it ahead of time if you can.

1 tablespoon canola oil

2 parsnips (14 ounces/400 g), peeled and cut into ¾-inch (2 cm) pieces

4 potatoes (1¾ pounds/800 g), peeled and cut into ¾-inch (2 cm) pieces

6½ cups (1.5 liters) gluten-free, onion-free chicken or vegetable stock*

1 teaspoon gluten-free curry powder, or to taste

1 cup (250 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

Salt and freshly ground black pepper

Chopped flat-leaf parsley, to garnish

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Heat the canola oil in a large heavy-bottomed saucepan over medium heat. Add the parsnips and potatoes and cook, stirring regularly, for 3 to 5 minutes, until lightly golden. Add the stock and bring to a boil. Reduce the heat and simmer for 15 to 20 minutes, stirring occasionally, until the vegetables are tender. Remove from the heat and let cool for about 10 minutes.

2.
Puree with an immersion blender (or in batches in a regular blender) until smooth. Add the curry powder and milk and blend again until well combined. Season to taste with salt and pepper. Reheat gently without boiling. Garnish with a sprinkling of parsley and serve.

PER SERVING:
215 calories; 10 g protein; 4 g total fat; 1 g saturated fat; 36 g carbohydrates; 12 g fiber; 766 mg sodium

SERVES 6

You won't believe how perfectly the flavors of carrot and ginger complement each other, and the ginger adds a warm twist. Comfort food in a bowl.

1 tablespoon olive oil

1 small celery root (about 14 ounces/400 g), peeled, halved, and cut into ¼-inch (5 mm) slices

4 pounds (1.8 kg) carrots, cut into ¾-inch (2 cm) chunks

2 large potatoes (600 g), peeled and cut into quarters

6½ cups (1.5 liters) gluten-free, onion-free chicken or vegetable stock*

1 heaping tablespoon ground ginger

1 cup (250 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

Salt and freshly ground black pepper

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Heat the olive oil in a large heavy-bottomed saucepan over medium heat, add the celery root, and cook until golden. Add the carrots, potatoes, and stock. Bring to a boil, reduce the heat, cover, and simmer for 20 minutes or until the vegetables are tender. Let cool for about 10 minutes, then puree with an immersion blender (or in batches in a regular blender) until smooth.

2.
Stir in the ginger and milk until well combined. You can adjust the quantity of milk depending on how thick you like your soup. Season to taste with salt and pepper. Reheat gently without boiling and serve.

PER SERVING:
225 calories; 7 g protein; 4 g total fat; 1 g saturated fat; 44 g carbohydrates; 12 g fiber; 713 mg sodium

SERVES 4

The point of difference in this soup is the chestnut puree. It adds a gorgeous base flavor and is well worth seeking out. Look for it in large supermarkets and gourmet food stores. If necessary, you can make your own by pureeing peeled roasted chestnuts (available in some supermarkets and Asian grocery stores) in the food processor or blender.

4½ pounds (2 kg) peeled, seeded, and cubed kabocha or other suitable winter squash

2 tablespoons olive oil

2 cups (500 g) unsweetened chestnut puree

8 cups (2 liters) gluten-free, onion-free chicken or vegetable stock*

2 teaspoons ground ginger

1 cup (250 ml) low-fat milk, lactose-free milk, or suitable plant-based milk, warmed, plus more for serving (optional)

Salt and freshly ground black pepper

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Preheat the oven to 350°F (180°C).

2.
Spread the squash on a baking sheet and drizzle with the olive oil. Bake, turning occasionally, for 30 to 40 minutes, until golden and cooked through.

3.
Transfer the squash to a large saucepan or stockpot. Add the chestnut puree, stock, and ginger and bring to a boil. Reduce the heat and simmer over medium-low heat for 15 to 20 minutes, stirring occasionally, until the squash is tender. Let cool for about 10 minutes.

4.
Add the warmed milk to the soup and puree with an immersion blender (or in batches in a regular blender) until smooth. Season to taste with salt and pepper. Finish with a swirl of extra milk (if desired) and serve.

PER SERVING:
466 calories; 9 g protein; 10 g total fat; 2 g saturated fat; 92 g carbohydrates; 8 g fiber; 928 mg sodium

SERVES 6

You can use any combination of seafood in this creamy soup. Although it makes sense to use fish stock in a seafood dish it's very difficult to find one that is onion-free, unless of course it's homemade. For that reason I have suggested chicken stock in the recipe.

3 tablespoons (45 g) salted butter

2 large carrots, diced

½ cup (100 g) long-grain white rice

5 cups (1.25 liters) gluten-free, onion-free chicken stock*

2 tablespoons plus 2 teaspoons fish sauce, or 4 teaspoons soy sauce plus 2 teaspoons fresh lime juice

½ cup (125 ml) tomato puree

½ fennel bulb, finely chopped

½ cup (125 ml) white wine (optional)

1 pound (450 g) raw medium shrimp, peeled and deveined

2 large or 5 small squid bodies, cleaned and sliced (5 ounces/150 g)

5 ounces (150 g) boneless, skinless firm fish fillets, cut into cubes

6 cooked jumbo shrimp

1 cup (250 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

Salt and freshly ground black pepper

Extra virgin olive oil, to garnish (optional)

*
Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

1.
Melt the butter in a large heavy-bottomed saucepan over medium heat. Add the carrots and rice and cook, stirring regularly, for 5 minutes.

2.
Add the stock, fish sauce, tomato puree, fennel, and wine (if using) and stir to combine. Bring to a boil, reduce the heat to low, and simmer for 20 minutes, until the rice is tender.

3.
Let cool for 10 minutes. Puree with an immersion blender (or in batches in a regular blender) until smooth.

4.
Return the pan to the stove over medium heat and bring the soup to a simmer. Add the uncooked shrimp, squid, and fish and simmer for 4 to 5 minutes, until the seafood is just cooked. Add the jumbo shrimp and milk and stir until heated through and combined. Season to taste with salt and pepper, finish with a drizzle of olive oil (if desired), and serve immediately.

PER SERVING
(with optional wine):
296 calories; 32 g protein; 9 g total fat; 4 g saturated fat; 17 g carbohydrates; 2 g fiber; 1300 mg sodium