The Low-FODMAP Diet Cookbook (35 page)

5.
Pour the filling evenly into the crusts and bake for 5 to 10 minutes, until the filling is set (it should remain firm when given a gentle shake). Place a star on each tart while still warm.

6.
Cool in the pans for 10 minutes before removing and cooling completely on a wire rack. Dust with confectioners' sugar, if desired.

PER SERVING:
218 calories; 4 g protein; 12 g total fat; 7 g saturated fat; 24 g carbohydrates; 1 g fiber; 114 mg sodium

SERVES 10

If you would rather make this as a round cake, pour the batter into a greased and lined 9-inch (23 cm) springform pan.

Nonstick cooking spray

⅓ cup (45 g) superfine white rice flour

⅓ cup (50 g) cornstarch

2 teaspoons gluten-free baking powder

1 teaspoon baking soda

1 teaspoon xanthan gum or guar gum

1 heaping tablespoon ground cinnamon

1 heaping tablespoon pumpkin pie spice

2 cups (240 g) almond flour

1 cup (220 g) packed light brown sugar

2 medium carrots, grated

⅓ cup (35 g) walnuts, chopped

4 large eggs, separated

CREAM CHEESE FROSTING

One 8-ounce (225 g) package reduced-fat cream cheese

1 tablespoon plus 1 teaspoon fresh lemon juice

½ cup (80 g) confectioners' sugar

NOTE:
If you have lactose intolerance, the frosting in this recipe is not suitable for you unless consumed in very small amounts. I recommend you reduce the quantity of frosting by half.

1.
Preheat the oven to 325°F (160°C). Grease an 8½ x 4½-inch (22 x 11.5 cm) loaf pan with cooking spray and line with parchment paper, leaving an overhang on the two long sides to help lift out the cake later.

2.
Sift the rice flour, cornstarch, baking powder, baking soda, xanthan gum, cinnamon, and pumpkin pie spice three times into a large bowl (or whisk in the bowl until well combined). Stir in the almond flour, brown sugar, grated carrots, walnuts, and egg yolks.

3.
Beat the egg whites in a medium bowl with a handheld electric mixer until stiff peaks form. Gently fold the egg whites into the carrot batter with a large metal spoon.

4.
Pour the batter into the pan and bake for 45 to 50 minutes, until firm to the touch (a toothpick inserted into the center should come out clean). Cool in the pan for 10 minutes, then turn out onto a wire rack to cool completely.

5.
To make the cream cheese frosting, combine the cream cheese, lemon juice, and confectioners' sugar in a bowl and mix until smooth. Spread the frosting over the cooled cake and serve.

PER SERVING:
384 calories; 11 g protein; 18 g total fat; 5 g saturated fat; 47 g carbohydrates; 4 g fiber; 348 mg sodium

SERVES 10–12

I love the look of this cheesecake, and it is not difficult to make. The lime gives it a nice point of difference, but if you would rather use lemon instead, please feel free.

9 ounces (250 g) gluten-free vanilla cookies, crushed (about 2½ cups)

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

2 tablespoons unflavored gelatin powder

Two 8-ounce (225 g) packages reduced-fat cream cheese, at room temperature

One 14-ounce (396 g) can fat free sweetened condensed milk

⅓ cup (80 ml) coconut liqueur (see Notes)

3 tablespoons plus 1 teaspoon fresh lime juice

Finely grated zest of 1 lime

1 to 2 drops green food coloring

NOTES:
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). If you avoid alcohol, you may substitute ½ cup (125 ml) of coconut milk for the ⅓ cup (80 ml) of coconut liqueur, and add an extra ¼ teaspoon of gelatin powder.

1.
Mix together the crushed cookies and melted butter in a medium bowl. Press evenly into the bottom of a 9-inch (23 cm) springform pan. Place in the refrigerator while you prepare the topping.

2.
Add ½ cup (125 ml) cold water to a small heatproof bowl and whisk in the gelatin with a fork. Set 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.

3.
Combine the dissolved gelatin, cream cheese, and condensed milk in a food processor or blender and process for 1 minute, or until smooth.

4.
Pour half of the mixture into a clean bowl; there should be about 2 cups (500 ml). Add the coconut liqueur to the bowl and mix it in well. Pour over the cookie crust and freeze for 10 minutes.

5.
Add the lime juice, lime zest, and food coloring to the remaining batter in the food processor and process for 30 seconds, or until well combined.

6.
Remove the cheesecake from the freezer—it should be just set. Pour the lime mixture over the coconut layer, then refrigerate for 2 to 3 hours to set completely before serving.

PER SERVING
(
¹
/
₁₂
recipe):
347 calories; 9 g protein; 16 g total fat; 8 g saturated fat; 39 g carbohydrates; 1 g fiber; 271 mg sodium

SERVES 10

There is not one person who has tried this cake who does not adore it. I have even been asked to ship a batch of it to an ill friend who was craving it! It did her the world of good, and whether or not you're currently feeling unwell, I think you'll enjoy it, too.

Nonstick cooking spray

2 oranges

1¼ cups (150 g) almond flour

1 teaspoon gluten-free baking powder

½ cup (65 g) superfine white rice flour

2 tablespoons poppy seeds

5 large eggs

1¼ cups (275 g) sugar

1.
Preheat the oven to 325°F (170°C). Grease a 9-inch (23 cm) springform pan with cooking spray and line with a parchment paper circle.

2.
Place the oranges in a medium saucepan of boiling water and boil, covered, for 20 minutes. Drain. Place the softened oranges in a food processor or blender and process (seeds, pith, and all!) for 3 to 4 minutes to form a smooth paste. Set aside to cool.

3.
Sift the almond flour, baking powder, and rice flour three times into a bowl (or whisk in the bowl until well combined). Stir in the poppy seeds.

4.
Beat the eggs in a medium bowl with a handheld electric mixer for 5 minutes, or until thick and creamy. Add the sugar and beat until well combined.

5.
Stir the orange paste into the dry ingredients, then fold into the egg mixture with a large metal spoon. Pour the batter into the pan and bake for 50 to 60 minutes, until golden brown and firm to the touch (a toothpick inserted into the center should come out clean).

6.
Cool in the pan for 15 minutes, then remove the outer ring and turn out onto a wire rack to cool completely.

PER SERVING:
355 calories; 11 g protein; 19 g total fat; 2 g saturated fat; 43 g carbohydrates; 5 g fiber; 80 mg sodium

SERVES 12

I have to say upfront that this cake is super rich and super decadent. You may choose to top it with frosting; however I don't usually—a dusting of confectioners' sugar is really all it needs.

Nonstick cooking spray

15 tablespoons (2 sticks minus 1 tablespoon/225 g) unsalted butter, cut into cubes

7 ounces (200 g) good-quality white chocolate, broken into pieces

2¼ cups (475 g) packed light brown sugar

¾ cup (65 g) soy flour

¾ cup (95 g) tapioca flour

1 cup (130 g) superfine white rice flour

½ cup (75 g) cornstarch

2 teaspoons xanthan gum or guar gum

1 teaspoon baking soda

1 teaspoon gluten-free baking powder

2 teaspoons vanilla extract

2 large eggs

Confectioners' sugar, for dusting

1.
Preheat the oven to 300°F (150°C). Grease a 9-inch (23 cm) springform pan with cooking spray.

2.
Combine the butter, white chocolate, brown sugar, and 1½ cups (375 ml) hot water in a medium heatproof bowl or the top part of a double boiler. Set over a saucepan of simmering water or the bottom part of the double boiler (make sure the bottom of the bowl does not touch the water) and stir until the chocolate and butter are melted and everything is well combined. Set aside to cool to room temperature.

3.
Sift the soy flour, tapioca flour, rice flour, cornstarch, xanthan gum, baking soda, and baking powder three times into a medium bowl (or whisk in the bowl until well combined). Add the cooled white chocolate mixture, vanilla, and eggs and beat with a handheld electric mixer until smooth.

4.
Pour the batter into the pan and bake for 45 minutes. Cover with foil and bake for 15 to 30 minutes more, until firm to the touch (a toothpick inserted into the center should come out clean).

5.
Cool in the pan for 15 minutes, then remove the outer ring and turn out onto a wire rack to cool completely. Dust with confectioners' sugar before serving.

PER SERVING:
496 calories; 7 g protein; 21 g total fat; 13 g saturated fat; 73 g carbohydrates; 1 g fiber; 196 mg sodium