The Low-FODMAP Diet Cookbook (7 page)

MAKES 10–12

I developed this recipe for my mum. She was diagnosed with celiac disease a few years after me, and one of the things she missed most was light, old-fashioned scones. Whether or not scones top your list of cravings, too, you can enjoy this simple addition to your breakfast, brunch, and snack repertoire.

⅔ cup (150 ml) low-fat milk, lactose-free milk, or suitable plant-based milk, plus more for kneading

1 large egg

1 cup (150 g) cornstarch, plus more for dusting

1 cup (125 g) tapioca flour

½ cup (45 g) soy flour

2 heaping tablespoons cocoa

1 teaspoon xanthan gum or guar gum

1¾ teaspoons gluten-free baking powder

¼ cup (55 g) superfine sugar

5 tablespoons (75 g) unsalted butter, cut into cubes, at room temperature

½ cup chocolate chips*

Jam or butter, for serving

*
Most chocolate chips are low-FODMAP, but check the labels and avoid high-fructose corn syrup. If you follow a gluten-free diet, confirm that the brand is gluten-free.

1.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2.
Whisk the milk and egg in a bowl.

3.
Sift the cornstarch, tapioca flour, soy flour, cocoa, xanthan gum, baking powder, and sugar three times into a medium bowl (or whisk in the bowl until well combined). Rub in the butter with your fingertips until the mixture resembles fine bread crumbs. Add the chocolate chips and mix. Add the milk and egg mixture all at once and mix with a large metal spoon until the dough begins to hold together.

4.
Lightly sprinkle your work surface with cornstarch. Gently bring the dough together with your hands and turn out onto the floured surface. Knead gently by pressing and then turning until the dough is just smooth (use a light touch, or the scones will be tough).

5.
Using a lightly floured rolling pin, roll out the dough to a thickness of 1 inch (2.5 cm) and cut out 10 to 12 scones using a 2-inch (5 cm) biscuit or cookie cutter. Use a straight-down motion to do this (if you twist the cutter, the scones will rise unevenly during baking). It's a good idea to dip the cutter in cornstarch before each cut to prevent sticking.

6.
Place the scones on the sheet about ⅓ inch (1 cm) apart and brush the tops with milk. Bake for 10 to 12 minutes, until golden and cooked through. Remove the scones from the oven and immediately wrap them in a clean kitchen towel (this will help give them a soft crust). Serve warm with jam and butter.

PER SERVING
(
¹
/
₁₂
recipe):
175 calories; 3 g protein; 8 g total fat; 4 g saturated fat; 26 g carbohydrates; 2 g fiber; 73 mg sodium

SERVES 4–6

These pancakes are one of the best Sunday brunches you can serve, but I must confess I find them hard to resist at any time of the day. Frozen blueberries work just as well as fresh, so you can enjoy this breakfast all year round. Look for xanthan gum, an important binding agent, in health food shops or the health food section of your local supermarket. As an alternative, you may use guar gum.

2 large eggs

1½ cups (375 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

1 cup (130 g) superfine white rice flour

½ cup (75 g) cornstarch

½ cup (45 g) soy flour

⅔ cup (150 g) packed light brown sugar

1 tablespoon plus 1 teaspoon gluten-free baking powder

1 teaspoon xanthan gum or guar gum

4 tablespoons (½ stick/60 g) salted butter, melted

Nonstick cooking spray

1 cup (150 g) fresh or frozen blueberries

Maple syrup and/or whipped cream, for serving (optional)

1.
Whisk together the eggs and milk in a small bowl or liquid measuring cup.

2.
Sift the rice flour, cornstarch, soy flour, brown sugar, baking powder, and xanthan gum three times into a large bowl (or whisk in the bowl until well combined). Make a well in the center and gradually pour in the milk mixture, mixing well to make a smooth batter. Stir in the melted butter, cover, and set aside for 15 minutes.

3.
Heat a large nonstick frying pan or griddle over medium heat and spray with cooking spray. Working in batches, pour in enough batter to form 4-inch (10 cm) pancakes (about ½ cup/125 ml each) and cook for 1 minute or until they start to set. Sprinkle 8 blueberries onto each pancake and cook for 2 minutes more. Turn and cook for 2 minutes or until cooked through. Transfer to a plate and cover loosely with foil to keep warm. Repeat with the remaining batter and berries to make 12 pancakes in total.

4.
Sprinkle with the remaining blueberries and serve immediately with maple syrup (if desired) and/or whipped cream for an especially decadent treat.

PER SERVING
(
recipe, not including syrup or cream):
385 calories; 9 g protein; 12 g total fat; 6 g saturated fat; 61 g carbohydrates; 2 g fiber; 396 mg sodium

EACH RECIPE MAKES 12

Muffins are the perfect lunchbox treat. They also freeze well—just cook up a batch and eat one (or two) first, then store them in an airtight bag or container in the freezer. Of course, the great thing about muffins is their versatility: you can use virtually any ingredients you like. I have given a few suggestions for both sweet and savory muffins over the next couple of pages.

1 cup (130 g) superfine white rice flour

½ cup (75 g) cornstarch

½ cup (90 g) potato flour

2 teaspoons gluten-free baking powder

1 teaspoon baking soda

1 teaspoon xanthan gum or guar gum

2 teaspoons pumpkin pie spice

1 heaping tablespoon ground cinnamon

3 tablespoons (45 g) unsalted butter, melted

¾ cup (200 g) gluten-free low-fat vanilla yogurt

2 large eggs

1½ cups (400 g) mashed cooked pumpkin, kabocha, or other suitable winter squash (from about 18 ounces/500 g peeled and seeded raw squash)

1 cup (220 g) superfine sugar

1.
Preheat the oven to 325°F (170°C) and line a 12-cup muffin pan with paper liners.

2.
Sift the rice flour, cornstarch, potato flour, baking powder, baking soda, xanthan gum, pumpkin pie spice, and cinnamon three times into a large bowl (or whisk in the bowl until well combined).

3.
Combine the melted butter, yogurt, and eggs in a medium bowl. Stir in the squash and sugar. Add to the flour mixture and stir with a large metal spoon until just combined (do not overmix). Pour the batter evenly into the muffin cups until they are two-thirds full.

4.
Bake for 15 to 20 minutes, until golden brown and a toothpick inserted into the center of a muffin comes out clean. Cool in the pan for 5 minutes, then turn out onto a wire rack to cool completely.

PER SERVING:
209 calories; 3 g protein; 4 g total fat; 2 g saturated fat; 41 g carbohydrates; 2 g fiber; 196 mg sodium

1 cup (130 g) superfine white rice flour

½ cup (75 g) cornstarch

½ cup (45 g) soy flour

2 teaspoons gluten-free baking powder

1 teaspoon baking soda

1 teaspoon xanthan gum or guar gum

2 large eggs

1 cup (220 g) superfine sugar

3 tablespoons (45 g) unsalted butter, melted

1 teaspoon vanilla extract

2 bananas, peeled and mashed

⅓ cup (80 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

¾ cup (200 g) gluten-free low-fat vanilla yogurt

1 cup (190 g) chocolate chips*

*
Most chocolate chips are low-FODMAP, but check the labels and avoid high-fructose corn syrup. If you follow a gluten-free diet, confirm that the brand is gluten-free.

1.
Preheat the oven to 325°F (170°C) and line a 12-cup muffin pan with paper liners.

2.
Sift the rice flour, cornstarch, soy flour, baking powder, baking soda, and xanthan gum three times into a large bowl (or whisk in the bowl until well combined).

3.
Whisk the eggs and sugar together in a medium bowl until thick and foamy. Stir in the melted butter, vanilla, mashed bananas, milk, and yogurt until well combined (do not overmix). Add to the flour mixture and stir with a large metal spoon until just combined. Lightly fold in the chocolate chips. Pour the batter evenly into the muffin cups until they are two-thirds full.

4.
Bake for 15 to 20 minutes, until firm to the touch and a toothpick inserted into the center of a muffin comes out clean. Cool in the pan for 5 minutes, then turn out onto a wire rack to cool completely.

PER SERVING:
220 calories; 4 g protein; 9 g total fat; 5x g saturated fat; 32 g carbohydrates; 2 g fiber; 210 mg sodiumm

1¼ cups (150 g) finely chopped rhubarb

1½ cups (330 g) superfine sugar

1 cup (130 g) superfine white rice flour

½ cup (65 g) tapioca flour

½ cup (75 g) cornstarch

2 teaspoons gluten-free baking powder

1 teaspoon baking soda

1 teaspoon xanthan gum or guar gum

3 tablespoons (45 g) unsalted butter, melted

½ teaspoon vanilla extract

¾ cup (200 g) gluten-free low-fat vanilla yogurt

2 large eggs