The Low-FODMAP Diet Cookbook (19 page)

3.
Add the sauce and smoked salmon to the pasta and toss to combine. Season to taste with salt and pepper and serve.

PER SERVING:
619 calories; 21 g protein; 20 g total fat; 3 g saturated fat; 85 g carbohydrates; 2 g fiber; 673 mg sodium

SERVES 6–8

Gluten-free pasta is available in most supermarkets nowadays, and you can also find it in health food shops. As the pasta is cooked a second time in this recipe, make sure you boil it until it is just barely tender, then rinse it in cold water to stop the residual heat from cooking it further.

Nonstick cooking spray

8 ounces (225 g) gluten-free pasta spirals

14 ounces (400 g) peeled and seeded kabocha or other suitable winter squash, cut into ⅓-inch (1 cm) cubes

½ cup (60 g) dried gluten-free, soy-free bread crumbs*

½ cup (2 ounces/60 g) grated cheddar

One 14.5-ounce (425 g) can crushed tomatoes

2 medium zucchini, grated

5 large eggs, lightly beaten

½ cup (1½ ounces/40 g) grated Parmesan

¼ cup (15 g) roughly chopped flat-leaf parsley

1 heaping tablespoon ground cumin

1 heaping teaspoon ground mustard

Salt and freshly ground black pepper

*
You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable on the low-FODMAP diet.

1.
Begin bringing two large pots of water to a boil. Preheat the oven to 350°F (180°C). Grease an 8 x 8-inch (2-liter) baking dish with cooking spray.

2.
Add the pasta to one pot and cook according to package directions until just barely tender. Drain and rinse under cold water. Drain again.

3.
Meanwhile, add the squash to the other pot and boil until just tender. Drain and set aside.

4.
Combine the bread crumbs and cheddar and set aside.

5.
Combine the pasta, squash, tomatoes, zucchini, eggs, Parmesan, parsley, cumin, and mustard in a large bowl. Season to taste with salt and pepper. Spoon into the baking dish and sprinkle the cheddar and bread crumbs over the top. Bake for 30 minutes or until golden.

PER SERVING
(⅛ recipe):
260 calories; 12 g protein; 7 g total fat; 3 g saturated fat; 35 g carbohydrates; 3 g fiber; 401 mg sodium

SERVES 6–8

Tuna adds a new element to this classic comforting casserole, but if you prefer a more traditional macaroni and cheese, you can leave it out. Another play on flavors is to replace the tuna with some tomato puree and cooked chopped bacon or crumbled sautéed tempeh.

Nonstick cooking spray

8 ounces (225 g) gluten-free macaroni

⅓ cup (40 g) dried gluten-free, soy-free bread crumbs*

⅓ cup (25 g) grated Parmesan

2¼ cups (560 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

⅓ cup (50 g) cornstarch

2 cups (8½ ounces/240 g) grated reduced-fat cheddar

Salt and freshly ground black pepper

One 12-ounce (340 g) can tuna packed in water, drained

*
You may make your own bread crumbs by processing gluten-free, soy-free bread into crumbs in a food processor. Breads that include soy lecithin are suitable on the low-FODMAP diet.

1.
Bring a large pot of water to a boil. Preheat the oven to 350°F (180°C). Grease an 8 x 8-inch (2-liter) baking dish with cooking spray.

2.
Add the pasta to the boiling water and cook according to package directions, until just tender. Drain, then return to the pot and cover to keep warm.

3.
Combine the bread crumbs and Parmesan and set aside.

4.
Blend ¼ cup (60 ml) of the milk with the cornstarch in a medium bowl to form a paste. Add the remaining 2 cups of milk, whisking well to remove any lumps. Pour into a saucepan and stir over medium heat until thickened—don't let it boil. Add the cheddar and salt and pepper to taste and stir until melted, then stir in the tuna.

5.
Pour the cheese sauce over the pasta and mix until combined. Transfer to the baking dish and top with the Parmesan and bread crumbs. Bake for 15 to 20 minutes, until bubbling and golden.

PER SERVING
(⅛ recipe):
311 calories; 24 g protein; 9 g total fat; 5 g saturated fat; 32 g carbohydrates; 1 g fiber; 609 mg sodium

SERVES 8

Although this recipe suggests using gluten-free lasagna sheets, you could use spring roll wrappers instead. Soak three wrappers together to equal one lasagna sheet. It works really well as an interesting alternative.

2 tablespoons olive oil

2 teaspoons garlic-infused olive oil

2 pounds (900 g) extra-lean ground beef

4 ounces (113 g) lean bacon slices, diced

2 teaspoons cayenne pepper

½ teaspoon chili powder (optional)

One 28-ounce (794 g) can tomato puree

1 carrot, grated

Salt and freshly ground black pepper

4 cups (1 liter) skim milk, lactose-free milk, or suitable plant-based milk

3 tablespoons cornstarch

3 cups (12 ounces/360 g) grated reduced-fat cheddar

1 pound (450 g) gluten-free lasagna sheets

1.
Preheat the oven to 350°F (180°C).

2.
Heat the olive oil and the garlic-infused oil in a large heavy-bottomed frying pan over medium heat. Add the beef and bacon and cook until the beef is nicely browned, breaking up any lumps as you go. Spoon off any excess fat, then add the cayenne, chili powder (if using), tomato puree, and carrot. Season with salt and pepper. Simmer over medium heat for 10 minutes, stirring occasionally, until the flavors meld.

3.
Blend ¼ cup (60 ml) of the milk with the cornstarch in a medium bowl to form a paste. Add the remaining 3¾ cups of milk, whisking well to remove any lumps. Pour into a saucepan and stir over medium heat until thickened—don't let it boil. Add the cheddar and stir until melted. Season to taste with salt and pepper.

4.
Prepare the lasagna sheets according to the package directions. Place a layer of one third of the lasagna sheets over the bottom of an 11 x 7-inch (28 x 18 cm) baking pan, breaking them to fit if necessary. Spread half of the meat mixture evenly over the top. Spread one third of the cheese sauce over the meat. Repeat with another layer of lasagna sheets, the remaining meat mixture, and half the remaining cheese sauce. Finish with a final layer of lasagna sheets and the rest of the cheese sauce. Bake for 20 minutes or until bubbling and golden. Let sit for a few minutes before cutting.

PER SERVING:
758 calories; 50 g protein; 29 g total fat; 13 g saturated fat; 64 g carbohydrates; 6 g fiber; 1050 mg sodium

SERVES 6

Smoked food often becomes the flavor highlight of any dish in which it is used. Smoked tuna is no exception, giving an earthy depth to this delicious risotto. If you cannot locate it, however, a 12-ounce (340 g) can of regular tuna also suits this risotto (ideally with the addition of ¼ teaspoon of cayenne pepper and 4 ounces (115 g) of diced roasted red peppers). With the tuna and/or Parmesan left out or replaced with tofu, this dish is also an excellent option for vegetarians or vegans, especially with a handful of crushed toasted walnuts as a garnish.

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

2 teaspoons olive oil

2 teaspoons garlic-infused olive oil

2 saffron threads

2½ cups (500 g) Arborio rice

½ cup (125 ml) white wine

13.5 ounces (385 g) canned or packaged smoked tuna, drained and flaked

1 cup (120 g) frozen peas

2 medium zucchini, halved lengthwise and sliced

½ cup (1½ ounces/40 g) grated Parmesan

¼ cup (15 g) roughly chopped flat-leaf parsley

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.
Pour the stock into a medium saucepan. Cover and bring to a gentle simmer over low heat.

2.
Meanwhile, heat the olive oil and garlic-infused oil in a large heavy-bottomed saucepan over medium heat. Add the saffron and cook, stirring, for 2 minutes. Add the rice and stir until it is well coated in the oil and saffron.

3.
Add the wine to the rice and cook until absorbed. Add 1 cup (250 ml) of the hot stock and cook, stirring, until it is completely absorbed. Repeat this process, adding ½ cup (125 ml) stock at a time, until just ½ cup (125 ml) of the stock remains.

4.
Add the tuna, peas, zucchini, Parmesan, and parsley and stir until well combined. Pour in the remaining stock and stir until the stock is nearly absorbed and the rice is tender. Season to taste with salt and pepper and serve.

PER SERVING:
548 calories; 28 g protein; 8 g total fat; 1 g saturated fat; 82 g carbohydrates; 4 g fiber; 926 mg sodium

SERVES 6

Mustard is a natural partner for steak or roast beef, so I just knew they would taste great together as the base flavors for this risotto.

2 teaspoons garlic-infused olive oil

1 pound (450 g) lean beef, cut into strips

8 ounces (225 g) baby spinach leaves (8 cups), rinsed and dried

8 cups (2 liters) gluten-free, onion-free beef stock*

2 teaspoons olive oil

2½ cups (500 g) Arborio rice

¾ cup (2 ounces/60 g) grated Parmesan

⅓ cup (95 g) gluten-free whole grain mustard

2 heaping tablespoons roughly chopped flat-leaf parsley, plus sprigs for 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 beef 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 garlic-infused oil in a large frying pan over medium heat and cook the beef, stirring occasionally, until lightly browned. Add the spinach and cook until wilted. Set aside.

2.
Pour the stock into a medium saucepan. Cover and bring to a gentle simmer over low heat.

3.
Heat the olive oil in a large heavy-bottomed saucepan over medium heat. Add the rice and stir until it is well coated in the oil. Add ½ cup (125 ml) of the hot stock and cook, stirring, until the stock has been completely absorbed. Repeat this process, adding ½ cup (125 ml) of the stock at a time, until just ½ cup (125 ml) stock remains. Stir in the beef and spinach, the Parmesan, mustard, and chopped parsley. Add the remaining stock and cook, stirring, until it is nearly absorbed and the rice is tender. Spoon into six bowls and garnish with the parsley sprigs.