The Low-FODMAP Diet Cookbook (29 page)

PER SERVING:
229 calories; 4 g protein; 15 g total fat; 6 g saturated fat; 22 g carbohydrates; 2 g fiber; 29 mg sodium

MAKES 12

You can use fresh or frozen berries when making these friands; if you are using frozen, add them straight from the freezer so the juices don't run as they thaw. Canned fruit doesn't tend to work as well because the fruit often splits and stains the batter.

Nonstick cooking spray

9 tablespoons (1 stick plus 1 tablespoon/135 g) unsalted butter, cut into cubes

1½ cups (240 g) confectioners' sugar, plus more for dusting

¼ cup (35 g) cornstarch

¼ cup (35 g) superfine white rice flour

1¼ cups (150 g) almond flour

5 large egg whites, lightly beaten

1 tablespoon plus 1 teaspoon fresh lemon juice

2 teaspoons vanilla extract

1 cup (150 g) blueberries or raspberries

1.
Preheat the oven to 350°F (180°C). Lightly grease a 12-cup muffin pan, friand pan, or petite loaf pan with cooking spray.

2.
Melt the butter in a small saucepan over low heat, then cook for 3 to 4 minutes more, until flecks of brown appear. Set aside.

3.
Sift the confectioners' sugar, cornstarch, and rice flour three times into a large bowl (or whisk in the bowl until well combined). Stir in the almond flour, then add the egg whites, lemon juice, vanilla, and melted butter and mix with a large metal spoon until combined.

4.
Spoon the batter into the pan until each cup is two-thirds full. Gently press about 4 berries into the center of each friand (without pressing all the way into the batter). Bake for 12 to 15 minutes, until lightly golden and firm to the touch (a toothpick inserted into the center should come out clean).

5.
Cool in the pan for 5 minutes, then turn out onto a wire rack to cool completely. Dust with confectioners' sugar before serving.

PER SERVING
(with blueberries):
237 calories; 4 g protein; 15 g total fat; 6 g saturated fat; 24 g carbohydrates; 2 g fiber; 29 mg sodium

SERVES 4

Banana fritters take me straight back to my childhood. For this more grown-up recipe, I've lightened the texture a bit by using sweetened bread crumbs instead of batter, and served them with fresh, low-FODMAP tropical fruit. Completely delicious, if I do say so myself!

1 cup (120 g) dried gluten-free, soy-free bread crumbs*

⅓ cup (75 g) packed light brown sugar

1 tablespoon ground cinnamon

2 large eggs

½ teaspoon confectioners' sugar

4 small bananas, peeled and halved lengthwise

2 tablespoons (30 g) unsalted butter

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

½ small pineapple, peeled, cored, and finely chopped

Pulp of 2 passion fruits (optional)

*
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.
Preheat the oven to 300°F (150°C).

2.
Combine the bread crumbs, brown sugar, and cinnamon on a large plate. Lightly beat the eggs with the confectioners' sugar in a shallow bowl.

3.
Dip the banana halves into the egg mixture, then toss in the bread crumbs until well coated.

4.
Melt 1 tablespoon of the butter in a large nonstick frying pan over medium-low heat. Add half of the banana pieces and cook for 3 to 4 minutes on each side, until golden brown. Transfer to a baking sheet and keep warm in the oven. Melt the remaining 1 tablespoon butter and cook the remaining banana halves the same way.

5.
Place two banana halves each on four plates. Top with ice cream, pineapple, and passion fruit pulp (if desired). Serve immediately.

PER SERVING
(with optional passionfruit; not including ice cream):
357 calories; 6 g protein; 9 g total fat; 5 g saturated fat; 66 g carbohydrates; 6 g fiber; 74 mg sodium

MAKES ABOUT 36

As you might expect, vanilla sugar is sugar flavored with vanilla. It is available in the baking section of the supermarket, but if you can't find it, make a batch of your own by burying the scraped seeds and empty pod of a vanilla bean in 2 cups superfine sugar and letting sit, tightly sealed, for a week or two. If you're in a time pinch, you can also replace it with regular sugar (ideally superfine) and add 1 teaspoon vanilla extract to the shortbread dough.

1 cup (160 g) confectioners' sugar

1 tablespoon plus 2 teaspoons vanilla sugar, plus more for sprinkling

2 cups (300 g) cornstarch, plus more for kneading

1 cup (90 g) soy flour

½ cup (65 g) superfine white rice flour

2 teaspoons xanthan gum or guar gum

17 tablespoons (2 sticks plus 1 tablespoon/255 g) unsalted butter, cut into cubes, at room temperature

1.
Preheat the oven to 275°F (130°C). Line two baking sheets with parchment paper.

2.
Place the confectioners' sugar, vanilla sugar, cornstarch, soy flour, rice flour, and xanthan gum in a food processor or blender and process until well combined. Add the butter and process for 3 to 5 minutes more to bring together into a dough.

3.
Lightly sprinkle your work surface with cornstarch. Turn out the dough onto the surface and knead gently until it holds together.

4.
Roll out the dough between two sheets of parchment paper to a thickness of ½ inch (1.25 cm). Cut into 2 x ¾-inch (5 x 2 cm) rectangles and place on the baking sheets, leaving a little room for spreading. Sprinkle with a little extra vanilla sugar.

5.
Bake for 20 to 25 minutes, until golden. Reduce the temperature to 200°F (100°C) and bake for 10 minutes more, until the cookies are turning a light golden color.

6.
Cool on the sheets for 10 to 12 minutes, then transfer to a wire rack to cool completely.

PER SERVING:
106 calories; 2 g protein; 5 g total fat; 3 g saturated fat; 13 g carbohydrates; 0 g fiber; 6 mg sodium

SERVES 18–20

Xanthan gum binds together the crust of these nutty, gooey bars. It can be found in health food shops or the health food or baking sections of well-stocked supermarkets.

Nonstick cooking spray

½ cup (65 g) superfine white rice flour

¼ cup (45 g) potato flour

⅓ cup (50 g) cornstarch

¼ cup (55 g) superfine sugar

¼ teaspoon baking soda

¼ teaspoon gluten-free baking powder

1 teaspoon xanthan gum or guar gum

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

1 large egg, beaten

1 teaspoon vanilla extract

NUT TOPPING

1 cup (220 g) packed light brown sugar

10 tablespoons (1 stick plus 2 tablespoons/150 g) unsalted butter, cut into cubes, at room temperature

⅓ cup (80 ml) light cream

3 tablespoons plus 1 teaspoon cornstarch

½ cup (65 g) roasted unsalted pecans, roughly chopped

⅔ cup (110 g) roasted unsalted Brazil nuts (skin on), roughly chopped

½ cup (70 g) roasted unsalted macadamia nuts, halved

1.
Preheat the oven to 350°F (180°C). Grease an 11 x 7-inch (28 x 18 cm) baking pan with cooking spray and line with parchment paper, leaving an overhang on the two long sides to help lift out the bars later.

2.
Sift the rice flour, potato flour, cornstarch, superfine sugar, baking soda, baking powder, and xanthan gum together three times into a bowl (or whisk in the bowl until well combined). Rub in the butter with your fingertips. Add the egg and vanilla and mix with a large metal spoon until well combined. As the mixture becomes more solid, use your hands to bring it together to form a ball.

3.
Roll out the dough between two sheets of parchment paper to a thickness of ¼ inch (5 mm). Gently fit into the bottom of the pan and prick all over with a fork. Refrigerate for 10 minutes.

4.
Bake for 10 to 12 minutes, until the crust is firm and lightly golden. Set aside to cool, but leave the oven on.

5.
To make the topping, combine the brown sugar and butter in a large saucepan over medium heat and stir until the butter has melted and the mixture comes to a boil. Remove from the heat and stir in the cream and cornstarch, mixing until smooth. Add the pecans, Brazil nuts, and macadamia nuts. Return the pan to medium heat and stir until the mixture comes to a boil. Reduce the heat to low and cook gently for 2 to 3 minutes more, until the mixture is thick and sticky.

6.
Spread the nut topping evenly over the crust and bake for 15 minutes, or until the topping is bubbling. Let cool completely in the pan, then transfer to a board, remove the parchment paper, and cut into small (or large!) pieces to serve.

PER SERVING
(
¹
/
₂₀
recipe):
278 calories; 3 g protein; 20 g total fat; 8 g saturated fat; 25 g carbohydrates; 1 g fiber; 39 mg sodium

SERVES 18–20

The chocolate-mint combination is an oldie but a goodie. These delicious bars are always a hit at parties and other social gatherings. Any leftovers will keep well in the fridge for up to a week.

Nonstick cooking spray