The Low-FODMAP Diet Cookbook (15 page)

2 teaspoons garlic-infused olive oil

2 teaspoons olive oil

1 heaping tablespoon Chinese five-spice powder

¼ cup (60 ml) fish sauce, or 3 tablespoons soy sauce and 1 tablespoon fresh lime juice

¼ cup (60 ml) seasoned rice vinegar

2 teaspoons grated ginger

1 heaping tablespoon light brown sugar

1 pound (450 g) beef sirloin or top round steak, cut into thin strips

8 ounces (225 g) gluten-free rice vermicelli

2 tablespoons sesame oil

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

¼ cup (15 g) roughly chopped Vietnamese mint, or a combination of mint and cilantro

1.
To make the marinade, combine the garlic-infused oil, olive oil, five-spice powder, fish sauce, vinegar, ginger, and brown sugar in a medium glass or ceramic bowl. Add the beef strips and toss so the meat is well coated in the marinade. Cover and refrigerate for 3 hours.

2.
Fill a large bowl with very hot water. Add the vermicelli and soak for 4 to 5 minutes, until softened. Drain and rinse under cold water, then drain again.

3.
Heat the sesame oil in a nonstick frying pan or wok over medium heat. Add the beef strips and any remaining marinade and toss until just cooked through, 2 to 4 minutes. Don't overcook the meat—you want it to be nice and tender.

4.
Combine the beef and any juices, vermicelli, snow pea shoots, and mint in a bowl and serve immediately.

PER SERVING:
598 calories; 28 g protein; 28 g total fat; 8 g saturated fat; 50 g carbohydrates; 3 g fiber; 1457 mg sodium

SERVES 4

Use smoked chicken if you can find it, because it gives such a wonderful flavor to pasta, sandwiches, wraps, and of course salads like this. This dish is perfect to serve when entertaining friends.

½ cup (150 g) gluten-free mayonnaise

½ teaspoon gluten-free soy sauce

3 tablespoons fresh lemon juice

2 heads baby romaine lettuce, leaves separated

½ cup (20 g) alfalfa sprouts

4 large hard-boiled eggs, halved

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

14 ounces (400 g) smoked chicken or plain roast chicken, thinly sliced

¼ cup (25 g) toasted walnuts

Salt and freshly ground black pepper

1.
To make the dressing, whisk together the mayonnaise, soy sauce, and lemon juice in a small bowl.

2.
Combine the lettuce, sprouts, eggs, and avocado (if using) in a large salad bowl. Drizzle the dressing over the top and toss gently to coat. Just before serving, add the chicken and walnuts, season to taste, and serve.

PER SERVING:
442 calories; 22 g protein; 36 g total fat; 5 g saturated fat; 8 g carbohydrates; 4 g fiber; 1009 mg sodium

SERVES 4–6

You can use leftover roast or rotisserie chicken for this lovely fresh salad, or poach a couple of chicken breasts. To do this, place 2 medium skinless chicken breasts in a small frying pan, cover with water, and simmer gently over medium heat for 12 minutes, turning the chicken halfway through. Remove from the heat, let the chicken cool in the water, then shred the meat. Easy and delicious. Sliced pressed tofu, briefly browned in oil, makes a good vegetarian substitute, if desired.

10½ ounces (300 g) gluten-free rice vermicelli

DRESSING

2 tablespoons fresh lime juice

1 tablespoon fish sauce, or 2 teaspoons soy sauce and 1 extra teaspoon fresh lime juice

2 tablespoons light brown sugar

½ red chile pepper, seeded and finely chopped

1 tablespoon sesame oil

4-⅓ cups (350 g) shredded cooked chicken breasts

Small handful of cilantro leaves, roughly chopped

Small handful of mint leaves, roughly chopped

Salt and freshly ground black pepper

1.
Fill a large bowl with very hot water. Add the vermicelli and soak for 4 to 5 minutes, until softened. Drain and rinse under cold water, then drain again.

2.
To make the dressing, combine all the ingredients in a small screw-top jar and shake until well mixed.

3.
Combine the noodles, chicken, cilantro, and mint in a large bowl. Add the dressing, season to taste with salt and pepper, and toss well to combine. Refrigerate for 2 to 3 hours before serving to allow the flavors to meld.

PER SERVING
(
recipe):
395 calories; 35 g protein; 6 g total fat; 1 g saturated fat; 42 g carbohydrates; 2 g fiber; 406 mg sodium

SERVES 4–6

There is a whole lot of goodness in each bowl of this tasty soup. You can add any other low-FODMAP vegetables you happen to have—a great way to make sure they don't go to waste.

2 tablespoons garlic-infused olive oil

2 celery stalks, tough strings removed, halved lengthwise and cut into ¼-inch (5 mm) slices

1 head broccoli, cut into chunks (including stalks)

3 rutabagas, peeled and cut into chunks

2 large carrots, cut into chunks

14 ounces (400 g) kabocha or other suitable winter squash, peeled, seeded, and cut into chunks

3 potatoes, cut into chunks

4 cups (1 liter) gluten-free, onion-free vegetable stock*

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

Salt and freshly ground black pepper

1.
Heat the oil in a large heavy-bottomed stockpot over medium heat. Add the celery and cook, stirring, until golden brown. Add the broccoli, rutabagas, carrots, squash, and potatoes. Pour in the stock. Bring to a boil, reduce the heat, and simmer, covered, for 1 hour or until the vegetables are tender.

2.
Remove from the heat and leave to cool to room temperature. Use an immersion blender to puree the vegetables to a smooth consistency. (Alternatively, carefully transfer the vegetables to a food processor and process until smooth.)

3.
Stir in the milk, season to taste with salt and pepper, and reheat gently.

PER SERVING
(
recipe):
231 calories; 10 g protein; 6 g total fat; 1 g saturated fat; 39 g carbohydrates; 12 g fiber; 579 mg sodium

*
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, replace the stock with water, or make your own stock by boiling suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.

SERVES 4

Galangal root (an optional but highly recommended addition to this recipe) is available bottled or frozen in Asian grocers and sometimes fresh in the produce section of some markets such as Whole Foods. If you are using dried galangal, soak it in boiling water until softened before proceeding with the recipe. Even without the galangal, this soup is light and flavorful.

1 tablespoon sesame oil

2 teaspoons garlic-infused olive oil

2 teaspoons rice bran oil or sunflower oil

2 heaping tablespoons finely chopped lemongrass (white portion only)

½ to 1 red chile pepper, seeded and finely chopped

6 pieces dried galangal root (optional)

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

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

1 tablespoon plus 1 teaspoon fresh lime juice

3 bunches baby bok choy, quartered, rinsed, and drained

2 heaping tablespoons chopped cilantro

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

One 14- to 15-ounce (400 g) can baby corn, drained, or 7½ ounces (215 g) fresh baby corn, cut on the diagonal (about 1½ cups/360 ml)

3½ ounces (100 g) gluten-free rice vermicelli (about 2 cups)

*
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, replace the stock with water and double the quantities of sesame oil, lemongrass, fish sauce, lime juice, and cilantro, 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 sesame oil, garlic-infused oil, and rice bran oil in a large saucepan over medium heat. Add the lemongrass and chile and cook for 2 minutes or until fragrant.