The Low-FODMAP Diet Cookbook: 150 Simple, Flavorful, Gut-Friendly Recipes to Ease the Symptoms of IBS, Celiac Disease, Crohn's Disease, Ulcerative Colitis, and Other Digestive Disorders
Format: PDF / Kindle (mobi) / ePub
150 delectable and digestible recipes perfectly suited to the low-FODMAP diet—scientifically proven to reduce symptoms of irritable bowel syndrome (IBS) and other chronic digestive conditions
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 non-responsive celiac disease, it just might change yours.
The Complete Low-FODMAP Diet (cowritten by Sue Shepherd, the diet's developer and chief advocate) 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!
leaves Salt and freshly ground black pepper 1. Preheat the oven to 350°F (170°C). Grease a 9-inch quiche dish or pie pan and line with a parchment paper circle. 2. Heat the olive oil in a nonstick frying pan over medium heat. Add the tomatoes and vinegar and cook until softened. 3. Transfer the tomatoes to a large bowl. Add the zucchini, cheddar, Parmesan, eggs, basil, and salt and pepper and mix to combine. Pour the quiche into the baking dish. 4. Bake for 20 to 25 minutes, until firm and
polyols—you see why we had to abbreviate it! This mouthful of a term simply refers to certain carbs that ferment in your gut, releasing gas that can trigger IBS symptoms or other digestive distress. For further explanation, please see “FODMAPs explained.” Prior to my developing the low-FODMAP diet in 1999, there was no proven-effective treatment for irritable bowel syndrome. Clinical studies now indicate that over 75 percent of people with IBS, many of whom have suffered for years, find relief
or overnight, until firm. 7. Turn out onto a cutting board, peel off the parchment paper, and cut into squares to serve. PER SERVING (1/20 recipe): 278 calories; 3 g protein; 18 g total fat; 9 g saturated fat; 31 g carbohydrates; 2 g fiber; 23 mg sodium Chocolate Truffles SERVES ABOUT 25 These bite-size chocolate treats are perfect for entertaining (and will leave no guest feeling deprived). The slightest hint of a party will send me into the kitchen, chocolate sprinkles at the ready.
zest, and dissolved gelatin in a food processor or blender and process for 1 to 2 minutes, until smooth. 4. Beat the cream in a medium bowl with a handheld electric mixer until thickened. Using a large metal spoon, fold the whipped cream into the cream cheese mixture. Pour the filling into the cookie crust. Cover and refrigerate for 3 hours, until set. 5. To make the topping, 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,
tilt the dish to make sure they are evenly distributed and fill all the gaps. 6. Bake for 20 to 30 minutes, until firm when touched in the middle. Remove from the oven and let rest for 5 minutes before cutting. Serve warm or cold. PER SERVING (⅛ recipe): 140 calories; 8 g protein; 8 g total fat; 2 g saturated fat; 8 g carbohydrates; 1 g fiber; 229 mg sodium Cheese and Herb Scones MAKES 10–12 These can be made with any herbs you like. They are great to have on hand for a weekend brunch