The Low-FODMAP Diet Cookbook (8 page)

1.
Combine the rhubarb and ¼ cup (55 g) of the sugar in a small saucepan and cover with water. Bring to a boil over high heat, reduce heat to medium, and cook gently for 10 minutes or until tender. Drain and set aside to cool.

2.
Preheat the oven to 325°F (170°C) and line a 12-cup muffin pan with paper liners.

3.
Sift the rice flour, tapioca flour, cornstarch, baking powder, baking soda, and xanthan gum three times into a large bowl (or whisk in the bowl until well combined).

4.
Combine the melted butter, vanilla, yogurt, eggs, and the remaining 1¼ cups (275 g) sugar in a medium bowl. Add the yogurt mixture to the flour mixture and stir with a large metal spoon until just combined. Do not overmix. Gently stir in the cooked rhubarb (take care, because you want the pieces to remain intact). Pour the batter evenly into the muffin cups until they are two-thirds full.

5.
Bake for 12 to 15 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:
221 calories; 2 g protein; 4 g total fat; 2 g saturated fat; 45 g carbohydrates; 1 g fiber; 193 mg sodium

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

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

2 large eggs

1¼ cups (275 g) superfine sugar

½ cup (60 g) roughly chopped pecans

½ cup (110 g) chopped crystallized ginger, plus 12 small pieces for garnish

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

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

3.
Combine the melted butter, yogurt, eggs, sugar, pecans, and ginger in a medium bowl. 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 and top each muffin with a piece of crystallized ginger.

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:
277 calories; 3 g protein; 8 g total fat; 2 g saturated fat; 52 g carbohydrates; 1 g fiber; 197 mg sodium

1 cup (130 g) superfine white rice flour

½ cup (75 g) cornstarch

½ cup (65 g) tapioca flour

2 teaspoons gluten-free baking powder

1 teaspoon baking soda

1 teaspoon xanthan gum or guar gum

3 tablespoons (45 g) salted butter, melted

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

3 large eggs

½ cup (2 ounces/60 g) grated cheddar, plus twelve ⅓-inch (1 cm) cubes

½ cup (1½ ounces/40 g) finely grated Parmesan

4 to 6 lean bacon slices (4 ounces/115 g), cooked until crispy (see
page 15
) and crumbled (optional)

1 cup (200 g) drained canned or thawed frozen corn kernels

Pinch of salt and freshly ground black pepper

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

3.
Combine the melted butter, yogurt, eggs, cheddar, Parmesan, bacon (if using), and corn in a medium bowl. Add the yogurt mixture to the flour mixture and stir with a large metal spoon until just combined (do not overmix). Season with salt and pepper. Half-fill the muffin cups with the batter, then place a cube of cheddar in each one. Pour in the remaining batter until the cups 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 (avoid the cheese filling) comes out clean. Cool in the pan for 5 minutes, then turn out onto a wire rack to cool completely.

PER SERVING:
218 calories; 9 g protein; 11 g total fat; 5 g saturated fat; 21 g carbohydrates; 1 g fiber; 546 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

5 tablespoons (75 g) salted butter, melted

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

3 large eggs

1 cup (250 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

1 cup (3½ ounces/100 g) finely grated Parmesan

2 medium tomatoes, diced

2 ounces (60 g) baby spinach leaves (2 cups), rinsed, dried, and roughly chopped

Pinch of salt and freshly ground black pepper

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.
Combine the melted butter, yogurt, eggs, milk, Parmesan, tomatoes, spinach, and salt and pepper in a medium bowl. Add to the flour mixture and mix with a wooden spoon until just combined. 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:
200 calories; 9 g protein; 10 g total fat; 5 g saturated fat; 19 g carbohydrates; 2 g fiber; 469 mg sodium

1 cup (140 g) brown 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

5 tablespoons (75 g) salted butter, melted

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

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

3 large eggs

¾ cup (60 g) finely grated Parmesan

½ medium zucchini, grated

½ cup (75 g) roasted unsalted sunflower seeds

½ cup (60 g) rice bran

¼ cup (25 g) walnuts, crushed

¼ teaspoon freshly grated nutmeg

Pinch of salt and freshly ground black pepper

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.
Combine the melted butter, milk, yogurt, eggs, Parmesan, zucchini, sunflower seeds, rice bran, walnuts, nutmeg, and salt and pepper in a medium bowl and mix well. Add the flour mixture and mix with a wooden spoon for 2 to 3 minutes (be careful not to overmix). 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:
243 calories; 9 g protein; 14 g total fat; 5 g saturated fat; 22 g carbohydrates; 3 g fiber; 368 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

1 teaspoon chili powder

5 tablespoons (75 g) salted butter, melted

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

3 large eggs

¾ cup (185 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

¾ cup (2 ounces/60 g) finely grated Parmesan

1 cup (4 ounces/120 g) grated cheddar

2 heaping tablespoons finely chopped flat-leaf parsley

Pinch of salt and freshly ground black pepper

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, xanthan gum, and chili powder three times into a large bowl (or whisk in the bowl until well combined).

3.
Combine the melted butter, yogurt, eggs, milk, Parmesan, cheddar, parsley, and salt and pepper in a medium bowl and mix well. Add to the flour mixture and stir with a large metal spoon until just combined. 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:
184 calories; 8 g protein; 13 g total fat; 6 g saturated fat; 13 g carbohydrates; 1 g fiber; 374 mg sodium

MAKES ABOUT 30

Polenta is such a versatile food, and perfect for the low-FODMAP diet. It can be creamy (as in the Baked Atlantic Salmon on Soft Blue Cheese Polenta recipe on
page 122
) or firm, as in this recipe, so it can be easily cut into tasty bites.

3 cups (750 ml) gluten-free, onion-free chicken or vegetable stock*

1 cup (170 g) coarse cornmeal (instant polenta)

⅓ cup (40 g) pitted black olives, finely chopped