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

by Sue Shepherd

Overview

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 disorders

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!

Product Details

ISBN-13:	9781615191918
Publisher:	The Experiment
Publication date:	07/15/2014
Pages:	248
Sales rank:	260,496
Product dimensions:	7.50(w) x 9.10(h) x 0.60(d)

About the Author

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 1

FODMAPs Explained 3

Substitutions 11

Breakfast & Brunch

Bacon and Zucchini Crustless Quiche 15

Scrambled Eggs 16

Omelet Wraps 17

Light Omelet with Chicken and Spinach 18

Roasted Sweet Potato and Bell Pepper Frittata 21

Cheese and Herb Scones 22

Chocolate Scones 23

Blueberry Pancakes 24

Muffins

Pumpkin Muffins 26

Banana-Chocolate Chip Muffins 27

Vanilla-Rhubarb Muffins 28

Ginger and Pecan Muffins 28

Cheesy Corn Muffins 29

Spinach and Tomato Muffins 29

High-Fiber Muffins with Zucchini and Sunflower Seeds 30

Chili-Cheese Muffins 30

Starters & Light Meals

Cheese and Olive Polenta Fingers 33

Crispy Noodle Cakes with Chili Sauce 34

Crispy Rice Balls with Parmesan and Corn 36

Mediterranean Crustless Quiche 37

Roasted Vegetable Stacks 39

Stuffed Roasted Bell Peppers 40

Spring Rolls 41

Rice Paper Rolls with Dipping Sauce 42

Sushi 45

Dim Sims (Pork and Shrimp Dumplings) 46

Salmon and Shrimp Skewers 47

Sesame Shrimp with Cilantro Salad 48

Salt-and-Pepper Calamari with Garden Salad 51

San Choy Bow [Asian Pork Lettuce Wraps] 52

Oysters, Three Ways 53

Chicken Liver Pâté with Pepper and Sage 55

Crêpes with Cheese Sauce 56

Spinach, Squash, and Sage Polenta Squares 59

Pesto Mini Pizzas 60

Vegetable-Tofu Skewers 61

Chicken Drumsticks with Lemon and Cilantro 62

Beef Kofta with Tahini Sauce 63

Dips & Sauces

Salsa Verde 64

Basil Pesto 64

Sun-Dried Tomato Spread 65

Olive Tapenade 66

Soups & Salads

Spinach and Bell Pepper Salad with Fried Tofu Puffs 67

Peppered Beef and Citrus Salad 68

Roasted Sweet Potato Salad with Spiced Lamb and Spinach 71

Caramelized Squash Salad with Sun-Dried Tomatoes and Basil 72

Blue Cheese and Arugula Salad with Red Wine Dressing 73

Vietnamese Beef Noodle Salad 74

Smoked Chicken and Walnut Salad 77

Vermicelli Salad with Chicken, Cilantro, and Mint 78

Vegetable Soup 79

Spicy Clear Soup 80

Chicken Noodle Soup with Bok Choy 81

Curried Potato and Parsnip Soup 82

Carrot and Ginger Soup 83

Roasted Squash and Chestnut Soup 84

Creamy Seafood Soup 87

Mussels in Chili, Bacon, and Tomato Broth 88

Potato and Corn Chowder 91

Hearty Lamb Shank and Vegetable Soup 92

Mains

Pasta & Rice

Pasta with Fresh Tomato, Olives, and Pecorino 95

Creamy Blue Cheese and Spinach Pasta 96

Speedy Spaghetti Bolognese 97

Penne with Meatballs 98

Seafood Pasta with Salsa Verde 101

Smoked Chicken Pasta 102

Smoked Salmon Pasta in White Wine Sauce 103

Vegetable Pasta Bake 104

Tuna Macaroni and Cheese Bake 105

Lasagna 106

Smoked Tuna Risotto 108

Beef Risotto with Whole Grain Mustard and Spinach 109

Asian Duck and Pea Risotto 110

Lamb and Eggplant Risotto with Middle Eastern Spices 113

Grilled Snapper on Lemon and Spinach Risotto 114

Chicken Risotto with roasted Squash and Sage 115

Chicken Fried Rice 116

Pizza

Pizza Crust 118

Smoked Salmon 119

Autumn Veggie 119

pesto Margherita 120

Potato and Rosemary 120

Fish & Chicken

Grilled Fish with Coconut-Lime Rice 121

Baked Atlantic Salmon on Soft Blue Cheese Polenta 122

chicken with Olives, Sun-Dried Tomato, and Basil with Mediterranean Vegetables 125

Pan-Fried Chicken with Brown Butter-Sage Sauce 126

Chile chicken Stir-Fry 127

spanish Chicken with Creamy Herbed Rice 128

Chicken and Vegetable Curry 130

Chicken Parmigiana 131

Baked Chicken and Mozzarella Croquettes 132

Tarragon Chicken Terrine 133

Soy-Infused Roast Chicken 135

Swiss Chicken with Mustard Sauce 136

Chicken Pockets 137

Pork, Beef & Lamb

Pork and Vegetable Fricassee with Buttered Quinoa 140

Pork Tenderloin on Creamy Garlic Polenta with Cranberry Sauce 143

Pork Sausages with Cheesy Potato Rosti 144

Lime Pork Stir-Fry with Rice Noodles 146

Beef Stir-Fry with Chinese Broccoli and Green Beans 147

Spanish Meatloaf with Garlic Mashed Potatoes 149

Grilled Steak with Pesto and Potato Wedges 150

Beef Satay Stir-Fry with Peanut Sauce 152

Beef Rolls with Horseradish Cream 153

Stuffed Rolled Roast Beef with Popovers and Gravy 155

Rib-Eye Steak with Creamy Shrimp Sauce 157

Lamb and Vegetable Pilaf 158

Mild Lamb curry 161

Roasted Lamb Rocks on Buttered Mashed Rutabaga 162

Desserts

Cookies, Bars & Sweet Bites

Macadamia-Chocolate Chip Cookies 165

Almond Cookies 166

Peanut Butter and Sesame Cookies 167

Hazelnut or Almond Crescents 168

Amaretti 171

Banana Friands (Mini Almond Cakes) 172

Berry Friands(Mini Almond Cakes) 174

Banana Fritters with Fresh Pineapple 175

Shortbread Fingers 177

Caramel Nut Bars 178

Chocolate-Mint Bars 180

Dark Chocolate-Macadamia Nut Brownies 181

Chocolate Truffles 182

Gingerbread Men 183

Cream Puffs with Chocolate Sauce 185

Ice Cream, Puddings & Custards

Coconut Rice Pudding 187

Chocolate Souffles 188

Amaretti Tiramisu 191

Irish Cream Delights 192

Berry and Chocolate Fudge Sundaes 193

Warm Lemon Tapioca Pudding 194

White Chocolate-Mint Pots 195

Cappuccino and Vanilla Bean Mousse Duo 197

Cinnamon Panna Cotta with Pureed Banana 199

Orange-Scented Panna Cotta 200

Maple Syrup Bavarian Cream with Quick Pecan Brittle 203

Tarts & Cakes

Lemon Tart 205

Citrus Rice Tart with Raspberry Sauce 206

Lemon Tartlets 208

Cinnamon and Chestnut Flan 209

Lemon Cheesecake 210

Baked Blueberry Cheesecakes 211

chocolate Tart 213

Pecan and Maple Tarts 214

Carrot Cake with Cream Cheese Frosting 217

Layered Tahitian Lime Cheesecake 218

Orange and Poppy Seed Cake 219

Rice White Chocolate Cake 220

Flourless Chocolate Cake 223

Moist Chocolate Cake 224

Hazelnut-Sour Cream Cake with Blueberry Jam 225

Acknowledgments 227

Index 229

About the Author 238

Editorial Reviews

"The Low-FODMAP Diet Cookbook is a kitchen essential for anyone following the low-FODMAP diet. Sue Shepherd’s easy writing style will make you feel like you have your best friend in the kitchen cooking alongside you. However, this particular best friend has in-depth knowledge about how certain foods will affect your digestive system. The recipes included are lush and decadent, showing you that the low-FODMAP diet need not be one of deprivation. You will see that you can enjoy delicious meals without worry that they will cause you unwanted digestive distress."

Dr. Barbara Bolen

"An easy-to-follow recipe book that makes identifying ‘trigger’ foods simple."

Daily Mail

"The recognition that FODMAPs are responsible for symptoms in many people with IBS was a major breakthrough in the management of IBS. IBS has been a daunting problem for patients and their physicians for years. We have seen many drugs and different dietary fads come and go. This solution for many patients with IBS is based on sound scientific and physiological mechanisms. Combined with good medical care that includes testing for celiac disease, small intestinal bacterial overgrowth, and fructose and lactose intolerance, the low-FODMAP diet can be individualized, liberalized, and tailored to each patient. In this book, Sue Shepherd provides a great deal of information on how to make the low-FODMAP diet a delight."

Peter H. R. Green

"From breakfast to dessert, 150 tasty recipes [that] nourish the body."

Living Without

From breakfast to dessert, 150 tasty recipes [that] nourish the body.”—Living Without

“An easy-to-follow recipe book that makes identifying ‘trigger’ foods simple.”—Daily Mail

“The recognition that FODMAPs are responsible for symptoms in many people with IBS was a major breakthrough in the management of IBS. IBS has been a daunting problem for patients and their physicians for years. We have seen many drugs and different dietary fads come and go. This solution for many patients with IBS is based on sound scientific and physiological mechanisms. Combined with good medical care that includes testing for celiac disease, small intestinal bacterial overgrowth, and fructose and lactose intolerance, the low-FODMAP diet can be individualized, liberalized, and tailored to each patient. In this book, Sue Shepherd provides a great deal of information on how to make the low-FODMAP diet a delight.”—Peter H. R. Green, MD, Professor of Clinical Medicine and Director of the Celiac Disease Center at Columbia University

“The Low-FODMAP Diet Cookbookis a kitchen essential for anyone following the low-FODMAP diet. Sue Shepherd’s easy writing style will make you feel like you have your best friend in the kitchen cooking alongside you. However, this particular best friend has in-depth knowledge about how certain foods will affect your digestive system. The recipes included are lush and decadent, showing you that the low-FODMAP diet need not be one of deprivation. You will see that you can enjoy delicious meals without worry that they will cause you unwanted digestive distress.”—Dr. Barbara Bolen, IBS Expert for About.com and coauthor of The Everything® Guide to the Low-FODMAP Diet

From the Publisher

The Low-FODMAP Diet Cookbookis a kitchen essential for anyone following the low-FODMAP diet. Sue Shepherd’s easy writing style will make you feel like you have your best friend in the kitchen cooking alongside you. However, this particular best friend has in-depth knowledge about how certain foods will affect your digestive system, as Sue Shepherd has been the driving force behind the diet. The recipes included are lush and decadent, showing you that the low-FODMAP diet need not be one of deprivation. You will see that you can enjoy delicious meals without worry that they will cause you unwanted digestive distress.”
—Dr. Barbara Bolen, IBS Expert for About.com and coauthor of The Everything® Guide to the Low-FODMAP Diet

Barbara Bolen