Introduction | p. xv |
Chapter 1 Gut Issues? The Role of FODMAPs in Digestive Distress | p. 1 |
Chapter 2 The Well-Balanced 3-Part Low FODMAP Diet: Eliminate, Challenge, Integrate! | p. 19 |
Chapter 3 Putting the Low FODMAP Diet into Practice | p. 37 |
Chapter 4 How to Succeed in the FODMAP Kitchen: Making the Best Darned Tasting Low FODMAP Food Ever | p. 59 |
Chapter 5 Recipe Basics | p. 67 |
Garlic-Infused Oil | p. 68 |
Vegetable Broth | p. 69 |
Chicken Stock | p. 70 |
Quick Tomato Sauce | p. 72 |
Balsamic Dijon Vinaigrette | p. 73 |
Sweet Poppy Seed Dressing | p. 74 |
Blue Cheese Dressing | p. 75 |
Ranch Dressing | p. 77 |
Carrot Ginger Dressing | p. 78 |
Green Goddess Dressing | p. 79 |
Salsa Fresca | p. 80 |
Pineapple Salsa | p. 81 |
Chipotle Chiles in Adobo Sauce | p. 82 |
Basil Pine Nut Pesto | p. 83 |
BBQ Sauce | p. 84 |
Whipped Cream | p. 86 |
Chapter 6 Start the Day Right! Breakfast at Home & on the Go | p. 89 |
Quinoa Oat Granola with Coconut | p. 90 |
Overnight Oats with Fruit | p. 92 |
Hot & Creamy Buckwheat & Oats | p. 94 |
Portable Breakfast Sandwich | p. 95 |
Huevos Rancheros | p. 97 |
Brunch-Worthy Vegetable Cheese Frittata | p. 99 |
Buckwheat Pancakes | p. 102 |
Crispy Outside, Tender Inside Waffles | p. 104 |
Buckwheat Oat Raisin Breakfast Cookies | p. 106 |
Green Extreme Smoothie | p. 108 |
Almond Oat Berry Smoothie | p. 110 |
Mix & Match Fruit Smoothies | p. 111 |
Chapter 7 What's for Lunch? | p. 115 |
Best Ever Low FODMAP Tuna Salad | p. 116 |
Egg Salad | p. 117 |
Tarragon Chicken Salad with Grapes & Pecans | p. 118 |
Spinach & Goat Cheese Lunch Frittata | p. 120 |
The Best Grilled Cheese | p. 121 |
Mason Jar Salad | p. 124 |
Maki Roll Bowl | p. 127 |
No-Recipe Grain & Veggie Bowls | p. 129 |
Chapter 8 Low FODMAP Snacks & Treats for Parties & Every Day | p. 133 |
Fruit & Nut Protein Kinder Bars | p. 134 |
Seeded Whole-Grain Crackers | p. 136 |
Kale Chips | p. 140 |
Queso Dip | p. 142 |
Protein-Packed Trail Mix | p. 144 |
Chicken Satay | p. 145 |
Double Coconut Shrimp with Sweet Chili Sauce | p. 147 |
Baked Buffalo Chicken Wings | p. 149 |
Teriyaki Meatballs | p. 152 |
Chapter 9 Salads & Sides | p. 155 |
Kale Carrot Salad with Citrus Vinaigrette & Almonds | p. 156 |
Cucumber, Tomato & Feta Salad | p. 158 |
Spinach Salad with Hot Bacon Dressing, Blue Cheese & Grapes | p. 159 |
Kale Cabbage Coleslaw with Creamy Poppy Seed Dressing | p. 160 |
Rainbow Chopped Salad | p. 163 |
Zucchini & Summer Squash Salad | p. 165 |
Roasted Eggplant, Zucchini, Potato & Tomato Gratin | p. 166 |
Asian Chicken Salad | p. 168 |
Oven-Roasted Chicken Caesar Salad | p. 170 |
Cheesy Grits | p. 172 |
Garlic Mashed Potatoes | p. 173 |
Rosemary Garlic Roasted Potatoes | p. 174 |
Potato Pancakes | p. 176 |
Peanut Noodles | p. 178 |
Tomato Basil Pasta Salad | p. 181 |
Quinoa Tabouli | p. 184 |
Chapter 10 Main Dishes for the Whole Family | p. 187 |
Easy Oven "BBQ" Ribs | p. 188 |
Shrimp Jambalaya | p. 190 |
Bouillabaisse | p. 192 |
Lasagne the Low FODMAP Way | p. 196 |
Yogurt-Marinated Grilled Lamb Kebabs | p. 198 |
The 15-Minute FODMAP Dinner, a.k.a. Farfalle with Garlic Olive Oil, Parsley & Roasted Red Peppers | p. 200 |
Beef Tenderloin Stuffed with Goat Cheese, Spinach & Tomatoes | p. 202 |
Baked Mac 'n' Cheese | p. 204 |
Asian Chicken Lettuce Wraps | p. 208 |
Crab Cakes | p. 210 |
Maple Dijon Pork Chops with Root Vegetable Mash | p. 212 |
Main Dish Steak Salad | p. 214 |
Salad Niçoise | p. 215 |
Turkey Skillet Dinner with Corn Bread Biscuits | p. 218 |
Build-a-Better-Burger | p. 220 |
Fully Loaded Stuffed Potato Skins | p. 222 |
Grilled Swordfish with Pineapple Salsa | p. 225 |
Chicken Tostadas | p. 226 |
Tofu & Greens | p. 230 |
Slow-Roasted Pork Tacos with Citrus Slaw & Chipotle Mayo | p. 233 |
Cheese-Stuffed Turkey Burgers | p. 236 |
Stuffed Swiss Chard | p. 237 |
Vietnamese Summer Rolls with Shrimp or Tofu | p. 240 |
Pan-Seared Salmon & Greens with Balsamic Glaze | p. 244 |
Shrimp & Grits | p. 246 |
Weekday Meat Loaf | p. 247 |
Meatballs for Spaghetti or Subs | p. 249 |
Tomato Basil Pizza | p. 251 |
Chapter 11 Hearty & Nourishing Soups | p. 257 |
Roasted Tomato Soup with Parmesan Crisps | p. 258 |
Clam Chowder | p. 261 |
Hearty Vegetable Soup | p. 263 |
Egg Drop Soup | p. 265 |
Tortilla Soup with Chicken & Lime | p. 266 |
Miso Soup with Tofu & Scallions | p. 268 |
Creamy Root Vegetable Soup with Gruyère Croutons | p. 269 |
Gazpacho | p. 272 |
Chapter 12 One-Pot, One-Dish Meals | p. 275 |
Whole Roast Chicken with Lemon & Herbs | p. 276 |
Roast Chicken Thighs with Smoked Paprika, Lemon & Herbs, Carrots & Potatoes | p. 278 |
Chicken & Rice (Arroz con Polio) | p. 280 |
Citrus Sage Turkey Breast | p. 282 |
Mediterranean Fish with Fennel, Tomatoes & Zucchini | p. 284 |
Cod with Roasted Potatoes, Garlic & Parsley | p. 286 |
Shrimp & Broccoli Stir-Fry | p. 288 |
Mussels with Coconut Milk, Basil & Lime | p. 290 |
Perfect Pot Roast | p. 292 |
All-Beef Chili | p. 294 |
Slow-Roasted Shredded Pork | p. 297 |
Chapter 13 Desserts & Baked Goods: Simple & Spectacular | p. 299 |
Blueberry Muffins | p. 300 |
Banana Bread | p. 303 |
Cinnamon Pecan Streusel Coffee Cake | p. 305 |
Lemon Ginger Scones | p. 308 |
Carrot Cake with Cream Cheese Frosting | p. 310 |
Birthday & Celebration Cake for Everyone (Yellow Cake & Chocolate Frosting) | p. 312 |
NY-Style Cheesecake with Glazed Strawberries | p. 316 |
Chocolate Chunk Cookies | p. 319 |
3-Ingredient, 17-Second Peanut Butter Cookies | p. 321 |
Chocolate Walnut Brownies | p. 323 |
Lemon Bars | p. 326 |
Blondies with Chocolate Chunks & Pecans | p. 328 |
Strawberry Shortcakes | p. 330 |
3-Berry Crisp | p. 333 |
Rich & Creamy Chocolate Pudding | p. 336 |
Corn Bread | p. 337 |
3-lngredient Coconut Ice Cream | p. 340 |
Hot Fudge Sauce | p. 342 |
Dark Caramel Sauce | p. 343 |
Resources | p. 345 |
Notes | p. 349 |
Acknowledgments | p. 351 |
Index | p. 353 |