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Summary
Summary
The low-FODMAP diet is changing lives. If you suffer from the pain and discomfort of a digestive condition such as IBS, Crohn's disease, ulcerative colitis, or nonresponsive celiac disease, it just might change yours.
The Complete Low-FODMAP Diet (cowritten by Sue Shepherd) introduced this revolutionary treatment, which is rapidly becoming the first-line recommendation by doctors and dietitians worldwide. FODMAP is an acronym that stands for a group of difficult-to-digest carbohydrates found in foods such as wheat, milk, beans, soy, and some fruits, vegetables, nuts, and sweeteners. More than three quarters of adults with IBS who reduce their intake of these foods gain relief.
Now, this follow-up cookbook brings you 150 simple, delicious, and brand-new recipes that are full of flavor but low in FODMAPs. The mix includes: breakfasts to start the day off right (Blueberry Pancakes; Banana-Chocolate Chip Muffins) starters and sides for every occasion (Spring Rolls; Chicken, Bacon, and Pesto Mini Pizzas; Stuffed Roasted Bell Peppers) soups and salads full of flavor (Vietnamese Beef Noodle Salad; Creamy Seafood Soup) entrées that make you feel good (Chicken and Vegetable Curry; Speedy Spaghetti Bolognese; Beef Satay Stir-Fry with Peanut Sauce) desserts that satisfy (Flourless Chocolate Cake; Almond Cookies; Baked Blueberry Cheesecakes). The low-FODMAP diet puts an end to suffering in silence, fearing the possible consequences of every meal, or confining yourself to a handful of bland, "safe" foods. The only thing missing from this comprehensive collection is the FODMAPs--and you'd never know it!
Author Notes
Sue Shepherd, PhD, is coauthor of The Complete Low-FODMAP Diet and author of The Low-FODMAP Diet Cookbook . She is the director of Shepherd Works, Australia's premier private dietetic practice specializing in dietary conditions. A dietitian and senior lecturer at La Trobe University (Melbourne), Dr. Shepherd is an invited speaker at national and international medical conferences and has authored over 20 medical journal papers. She is also the consultant dietitian for the Medical Advisory Committee to Coeliac Australia and is a Fellow of the Rome Foundation. She herself has celiac disease.
Table of Contents
Introduction | p. 1 |
FODMAPs Explained | p. 3 |
Substitutions | p. 11 |
Breakfast & Brunch | |
Bacon and Zucchini Crustless Quiche | p. 15 |
Scrambled Eggs | p. 16 |
Omelet Wraps | p. 17 |
Light Omelet with Chicken and Spinach | p. 18 |
Roasted Sweet Potato and Bell Pepper Frittata | p. 21 |
Cheese and Herb Scones | p. 22 |
Chocolate Scones | p. 23 |
Blueberry Pancakes | p. 24 |
Muffins | |
Pumpkin Muffins | p. 26 |
Banana-Chocolate Chip Muffins | p. 27 |
Vanilla-Rhubarb Muffins | p. 28 |
Ginger and Pecan Muffins | p. 28 |
Cheesy Corn Muffins | p. 29 |
Spinach and Tomato Muffins | p. 29 |
High-Fiber Muffins with Zucchini and Sunflower Seeds | p. 30 |
Chili-Cheese Muffins | p. 30 |
Starters & Light Meals | |
Cheese and Olive Polenta Fingers | p. 33 |
Crispy Noodle Cakes with Chili Sauce | p. 34 |
Crispy Rice Balls with Parmesan and Corn | p. 36 |
Mediterranean Crustless Quiche | p. 37 |
Roasted Vegetable Stacks | p. 39 |
Stuffed Roasted Bell Peppers | p. 40 |
Spring Rolls | p. 41 |
Rice Paper Rolls with Dipping Sauce | p. 42 |
Sushi | p. 45 |
Dim Sims (Pork and Shrimp Dumplings) | p. 46 |
Salmon and Shrimp Skewers | p. 47 |
Sesame Shrimp with Cilantro Salad | p. 48 |
Salt-and-Pepper Calamari with Garden Salad | p. 51 |
San Choy Bow [Asian Pork Lettuce Wraps] | p. 52 |
Oysters, Three Ways | p. 53 |
Chicken Liver Pâté with Pepper and Sage | p. 55 |
Crêpes with Cheese Sauce | p. 56 |
Spinach, Squash, and Sage Polenta Squares | p. 59 |
Pesto Mini Pizzas | p. 60 |
Vegetable-Tofu Skewers | p. 61 |
Chicken Drumsticks with Lemon and Cilantro | p. 62 |
Beef Kofta with Tahini Sauce | p. 63 |
Dips & Sauces | |
Salsa Verde | p. 64 |
Basil Pesto | p. 64 |
Sun-Dried Tomato Spread | p. 65 |
Olive Tapenade | p. 66 |
Soups & Salads | |
Spinach and Bell Pepper Salad with Fried Tofu Puffs | p. 67 |
Peppered Beef and Citrus Salad | p. 68 |
Roasted Sweet Potato Salad with Spiced Lamb and Spinach | p. 71 |
Caramelized Squash Salad with Sun-Dried Tomatoes and Basil | p. 72 |
Blue Cheese and Arugula Salad with Red Wine Dressing | p. 73 |
Vietnamese Beef Noodle Salad | p. 74 |
Smoked Chicken and Walnut Salad | p. 77 |
Vermicelli Salad with Chicken, Cilantro, and Mint | p. 78 |
Vegetable Soup | p. 79 |
Spicy Clear Soup | p. 80 |
Chicken Noodle Soup with Bok Choy | p. 81 |
Curried Potato and Parsnip Soup | p. 82 |
Carrot and Ginger Soup | p. 83 |
Roasted Squash and Chestnut Soup | p. 84 |
Creamy Seafood Soup | p. 87 |
Mussels in Chili, Bacon, and Tomato Broth | p. 88 |
Potato and Corn Chowder | p. 91 |
Hearty Lamb Shank and Vegetable Soup | p. 92 |
Mains | |
Pasta & Rice | |
Pasta with Fresh Tomato, Olives, and Pecorino | p. 95 |
Creamy Blue Cheese and Spinach Pasta | p. 96 |
Speedy Spaghetti Bolognese | p. 97 |
Penne with Meatballs | p. 98 |
Seafood Pasta with Salsa Verde | p. 101 |
Smoked Chicken Pasta | p. 102 |
Smoked Salmon Pasta in White Wine Sauce | p. 103 |
Vegetable Pasta Bake | p. 104 |
Tuna Macaroni and Cheese Bake | p. 105 |
Lasagna | p. 106 |
Smoked Tuna Risotto | p. 108 |
Beef Risotto with Whole Grain Mustard and Spinach | p. 109 |
Asian Duck and Pea Risotto | p. 110 |
Lamb and Eggplant Risotto with Middle Eastern Spices | p. 113 |
Grilled Snapper on Lemon and Spinach Risotto | p. 114 |
Chicken Risotto with roasted Squash and Sage | p. 115 |
Chicken Fried Rice | p. 116 |
Pizza | |
Pizza Crust | p. 118 |
Smoked Salmon | p. 119 |
Autumn Veggie | p. 119 |
pesto Margherita | p. 120 |
Potato and Rosemary | p. 120 |
Fish & Chicken | |
Grilled Fish with Coconut-Lime Rice | p. 121 |
Baked Atlantic Salmon on Soft Blue Cheese Polenta | p. 122 |
chicken with Olives, Sun-Dried Tomato, and Basil with Mediterranean Vegetables | p. 125 |
Pan-Fried Chicken with Brown Butter-Sage Sauce | p. 126 |
Chile chicken Stir-Fry | p. 127 |
spanish Chicken with Creamy Herbed Rice | p. 128 |
Chicken and Vegetable Curry | p. 130 |
Chicken Parmigiana | p. 131 |
Baked Chicken and Mozzarella Croquettes | p. 132 |
Tarragon Chicken Terrine | p. 133 |
Soy-Infused Roast Chicken | p. 135 |
Swiss Chicken with Mustard Sauce | p. 136 |
Chicken Pockets | p. 137 |
Pork, Beef & Lamb | |
Pork and Vegetable Fricassee with Buttered Quinoa | p. 140 |
Pork Tenderloin on Creamy Garlic Polenta with Cranberry Sauce | p. 143 |
Pork Sausages with Cheesy Potato Rosti | p. 144 |
Lime Pork Stir-Fry with Rice Noodles | p. 146 |
Beef Stir-Fry with Chinese Broccoli and Green Beans | p. 147 |
Spanish Meatloaf with Garlic Mashed Potatoes | p. 149 |
Grilled Steak with Pesto and Potato Wedges | p. 150 |
Beef Satay Stir-Fry with Peanut Sauce | p. 152 |
Beef Rolls with Horseradish Cream | p. 153 |
Stuffed Rolled Roast Beef with Popovers and Gravy | p. 155 |
Rib-Eye Steak with Creamy Shrimp Sauce | p. 157 |
Lamb and Vegetable Pilaf | p. 158 |
Mild Lamb curry | p. 161 |
Roasted Lamb Rocks on Buttered Mashed Rutabaga | p. 162 |
Desserts | |
Cookies, Bars & Sweet Bites | |
Macadamia-Chocolate Chip Cookies | p. 165 |
Almond Cookies | p. 166 |
Peanut Butter and Sesame Cookies | p. 167 |
Hazelnut or Almond Crescents | p. 168 |
Amaretti | p. 171 |
Banana Friands (Mini Almond Cakes) | p. 172 |
Berry Friands(Mini Almond Cakes) | p. 174 |
Banana Fritters with Fresh Pineapple | p. 175 |
Shortbread Fingers | p. 177 |
Caramel Nut Bars | p. 178 |
Chocolate-Mint Bars | p. 180 |
Dark Chocolate-Macadamia Nut Brownies | p. 181 |
Chocolate Truffles | p. 182 |
Gingerbread Men | p. 183 |
Cream Puffs with Chocolate Sauce | p. 185 |
Ice Cream, Puddings & Custards | |
Coconut Rice Pudding | p. 187 |
Chocolate Souffles | p. 188 |
Amaretti Tiramisu | p. 191 |
Irish Cream Delights | p. 192 |
Berry and Chocolate Fudge Sundaes | p. 193 |
Warm Lemon Tapioca Pudding | p. 194 |
White Chocolate-Mint Pots | p. 195 |
Cappuccino and Vanilla Bean Mousse Duo | p. 197 |
Cinnamon Panna Cotta with Pureed Banana | p. 199 |
Orange-Scented Panna Cotta | p. 200 |
Maple Syrup Bavarian Cream with Quick Pecan Brittle | p. 203 |
Tarts & Cakes | |
Lemon Tart | p. 205 |
Citrus Rice Tart with Raspberry Sauce | p. 206 |
Lemon Tartlets | p. 208 |
Cinnamon and Chestnut Flan | p. 209 |
Lemon Cheesecake | p. 210 |
Baked Blueberry Cheesecakes | p. 211 |
chocolate Tart | p. 213 |
Pecan and Maple Tarts | p. 214 |
Carrot Cake with Cream Cheese Frosting | p. 217 |
Layered Tahitian Lime Cheesecake | p. 218 |
Orange and Poppy Seed Cake | p. 219 |
Rice White Chocolate Cake | p. 220 |
Flourless Chocolate Cake | p. 223 |
Moist Chocolate Cake | p. 224 |
Hazelnut-Sour Cream Cake with Blueberry Jam | p. 225 |
Acknowledgments | p. 227 |
Index | p. 229 |
About the Author | p. 238 |