The Low-FODMAP Diet Cookbook (33 page)

SERVES 6

Unlike honey, maple syrup is suitable for people on a low-FODMAP diet because the fructose content is balanced by glucose. This is great news, because its distinctive flavor is widely beloved. Coupled with buttery pecans, it makes this dessert taste as good as it looks!

Nonstick cooking spray

3 large egg yolks, at room temperature

½ cup (110 g) superfine sugar

½ cup (125 ml) maple syrup

½ cup (125 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

1 heaping tablespoon unflavored gelatin powder

Ice cubes

1 cup (250 ml) light whipping cream

QUICK PECAN BRITTLE

1¾ ounces (50 g) gluten-free butterscotch candies

½ cup (60 g) pecans, coarsely crushed

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Grease six 4-ounce (125 ml) dariole molds, custard cups, or tall ramekins with cooking spray.

2.
Place the egg yolks and sugar in a medium bowl and beat with a handheld electric mixer for 2 to 3 minutes, until thick and pale.

3.
Combine the maple syrup and milk in a medium saucepan over low heat. Whisk in the egg mixture and stir with a wooden spoon over very low heat for 5 minutes, or until thick enough to coat the back of the spoon. Don't let it boil. Remove from the heat and pour into a medium heatproof bowl.

4.
Add 3 tablespoons of cold water to a small heatproof bowl and whisk in the gelatin with a fork. Set it aside for 5 minutes, or until the gelatin has begun to gel. Fill a larger bowl with boiling water, set the bowl containing the gelatin in it, and stir constantly until the gelatin has completely dissolved. Whisk the gelatin into the maple mixture until smooth.

5.
Fill a large bowl with ice cubes. Place the bowl with the maple mixture on the ice and whisk every few minutes for about 10 minutes. The mixture will thicken as it cools.

6.
Beat the cream in a medium bowl with a handheld electric mixer until thick. Fold into the cooled maple mixture with a large metal spoon until well combined. Pour evenly into the molds, then place the molds on a baking sheet, cover with plastic wrap, and refrigerate for 4 to 5 hours.

7.
To make the pecan brittle, combine the butterscotch and pecans in a small food processor or blender and process until coarsely crushed (don't overdo it or you will be left with crumbs).

8.
To serve, dip each mold into hot water for a few seconds, then turn out onto plates. Sprinkle generously with the pecan brittle.

PER SERVING:
391 calories; 5 g protein; 23 g total fat; 9 g saturated fat; 45 g carbohydrates; 1 g fiber; 62 mg sodium

SERVES 8–10

This luscious tart has become a favorite at our family get-togethers. Everyone in my family knows by heart how to make it, and I hope that before long, you will, too!

Nonstick cooking spray

TART CRUST

1 cup (130 g) superfine white rice flour

½ cup (75 g) cornstarch, plus more for kneading

½ cup (45 g) soy flour

1 teaspoon xanthan gum or guar gum

¼ cup (55 g) superfine sugar

10 tablespoons (1¼ sticks/150 g) cold unsalted butter, diced

About ½ cup (100 to 125 ml) ice water

¾ cup (165 g) superfine sugar

One 8-ounce (225 g) package mascarpone (1 cup)

1 heaping tablespoon finely grated lemon zest

⅔ cup (165 ml) fresh lemon juice

4 large eggs

Confectioners' sugar, for dusting

1.
Preheat the oven to 350°F (180°C). Grease a 9-inch (23 cm) fluted tart pan with cooking spray.

2.
To make the crust, sift the rice flour, cornstarch, soy flour, and xanthan gum into a bowl. Transfer to a food processor, add the superfine sugar and butter, and process until the mixture resembles fine bread crumbs. While the motor is running, add the ice water (a tablespoon at a time) to form a soft dough.

3.
Lightly sprinkle your work surface with cornstarch. Turn out the dough onto the work surface and knead until smooth. Wrap in plastic wrap and refrigerate for 30 minutes.

4.
Place the dough between two sheets of parchment paper and roll out to a thickness of about ⅛ inch (2 to 3 mm). Ease the crust into the pan and trim the edges to neaten.

5.
Line the crust with parchment paper, fill with pie weights or rice, and bake for 10 minutes, or until lightly golden. Remove the weights and parchment. Reduce the oven temperature to 325°F (160°C).

6.
To make the filling, combine the superfine sugar, mascarpone, lemon zest, and lemon juice in a medium bowl and beat with a handheld electric mixer. Add the eggs one at a time, beating well between additions. Pour the filling into the warm crust and bake for 30 to 35 minutes, until set.

7.
Cool completely in the pan. Dust with confectioners' sugar before serving.

PER SERVING
(
¹
/
₁₀
recipe):
408 calories; 8 g protein; 24 g total fat; 8 g saturated fat; 42 g carbohydrates; 1 g fiber; 50 mg sodium

SERVES 8–10

This is rice pudding with a big twist! Combined with the fabulous flavors of orange and lemon, it sets firm into a tart. Serve it with a generous drizzle of the vibrant raspberry sauce.

Nonstick cooking spray

1 cup (200 g) medium-grain white rice

¼ cup (55 g) sugar

⅓ cup (50 g) cornstarch

3 large eggs

½ cup (150 ml) light cream

½ teaspoon vanilla extract

Grated zest of 1 orange

¾ cup (180 ml) fresh orange juice

Grated zest of 1 lemon

RASPBERRY SAUCE

One 15-ounce (425 g) can raspberries in syrup, drained, reserving the juice (see Note)

¼ cup (60 ml) raspberry juice (from the can)

1 heaping tablespoon confectioners' sugar

NOTE:
If you have trouble finding canned raspberries, combine 1½ cups (185 g) fresh or frozen raspberries with ⅓ cup (55 g) confectioners' sugar. Cover and refrigerate until juicy and syrupy, about 1 hour, then follow step 6.

1.
Preheat the oven to 325°F (160°C). Grease a 9-inch (23 cm) fluted tart or pie pan with cooking spray.

2.
Bring 6½ cups (1.5 liters) water to a boil in a large saucepan. Add the rice and sugar and cook, stirring occasionally, for 12 minutes, or until the rice is tender. Drain and rinse under cold water to cool.

3.
Combine the cornstarch, eggs, cream, vanilla, orange zest and juice, and lemon zest in a medium bowl. Add the rice and mix well. Pour into the tart pan and bake for 35 to 40 minutes, until just set.

4.
Remove from the oven and let cool to room temperature, then refrigerate for 2 to 3 hours.

5.
Remove from the refrigerator 30 minutes before serving. If your pan has a removable bottom, slip off the outer rim.

6.
To make the raspberry sauce, blend all the ingredients in a blender or food processor. Serve drizzled over the tart.

PER SERVING
(
¹
/
₁₀
recipe):
234 calories; 4 g protein; 4 g total fat; 2 g saturated fat; 45 g carbohydrates; 1 g fiber; 37 mg sodium

MAKES 12

If you don't have time to make your own crusts, you can purchase ready-made pastry shells from the freezer section of larger supermarkets and health food shops.

Nonstick cooking spray

LEMON FILLING

½ cup (75 g) cornstarch

1¼ cups (300 ml) water

Grated zest of 2 lemons

¾ cup (180 ml) fresh lemon juice

4 tablespoons (½ stick/60 g) unsalted butter, cut into cubes, at room temperature

⅔ cup (150 g) sugar

2 large egg yolks

1 batch Tart Crust dough, chilled (
page 205
)

Gluten-free, lactose-free ice cream, for serving

1.
Preheat the oven to 325°F (170°C). Grease twelve tartlet pans or a 12-cup muffin pan with cooking spray.

2.
To make the filling, blend the cornstarch with 1 tablespoon of the water in a small saucepan to form a smooth paste. Add the remaining water, stirring to ensure there are no lumps, then add the lemon zest, lemon juice, butter, and sugar and stir over medium-low heat until thickened, 3 to 5 minutes. Remove from the heat and let cool for 10 minutes. Stir in the egg yolks. Pour into a bowl, cover, and refrigerate until cold.

3.
Meanwhile, place the chilled dough between two sheets of parchment paper and roll out to a thickness of about ⅛ inch (2 to 3 mm). Cut out 12 rounds with a pastry cutter to fit the pan or cups. Place in the pan or cups and trim the edges to neaten. Bake for 12 to 15 minutes, until golden. Let cool on a wire rack.

4.
Spoon the chilled lemon filling into the tartlet crusts and serve with ice cream.

PER SERVING:
297 calories; 4 g protein; 15 g total fat; 9 g saturated fat; 39 g carbohydrates; 1 g fiber; 12 mg sodium