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!
bread crumbs until well coated. 4. Heat a little canola oil in a medium frying pan over medium-high heat. Working in batches of 10, add the rice balls to the pan and cook, turning regularly, until nicely browned all over. Set aside on a baking sheet and keep warm in the oven while you make the rest, adding more oil if needed. Serve warm. PER SERVING: 45 calories; 2 g protein; 1 g total fat; 0 g saturated fat; 7 g carbohydrates; 0 g fiber; 66 mg sodium Mediterranean Crustless Quiche
a large frying pan and bring to a boil over high heat, stirring constantly. Reduce the heat to medium and simmer, stirring occasionally, for 5 to 6 minutes, until the sauce has thickened slightly. Remove from the heat and remove and discard the garlic. Add the Parmesan, parsley, pepper, and lemon zest and stir until the cheese has melted. 3. Add the sauce and smoked salmon to the pasta and toss to combine. Season to taste with salt and pepper and serve. PER SERVING: 619 calories; 21 g protein;
seeded, and cut into ¾-inch (2 cm) cubes 2 tablespoons olive oil 6½ cups (1.5 liters) gluten-free, onion-free chicken or vegetable stock* 2 teaspoons garlic-infused olive oil 12 ounces (340 g) boneless, skinless chicken breasts, diced 12 sage leaves, roughly chopped 2 cups (400 g) Arborio rice ½ cup (1½ ounces/40 g) grated Parmesan 2 heaping tablespoons roughly chopped flat-leaf parsley Salt and freshly ground black pepper * Most stocks contain onion or garlic. Choose one that is
combined). Stir in the almond flour, brown sugar, grated carrots, walnuts, and egg yolks. 3. Beat the egg whites in a medium bowl with a handheld electric mixer until stiff peaks form. Gently fold the egg whites into the carrot batter with a large metal spoon. 4. Pour the batter into the pan and bake for 45 to 50 minutes, until firm to the touch (a toothpick inserted into the center should come out clean). Cool in the pan for 10 minutes, then turn out onto a wire rack to cool completely. 5. To
Mustard and Spinach Beef Rolls with Horseradish Cream Beef Satay Stir-Fry with Peanut Sauce Beef Stir-Fry with Chinese Broccoli and Green Beans Grilled Steak with Pesto and Potato Wedges Lasagna Penne with Meatballs Peppered Beef and Citrus Salad Rib-Eye Steak with Creamy Shrimp Sauce Spanish Meatloaf with Garlic Mashed Potatoes Speedy Spaghetti Bolognese Stuffed Roasted Bell Peppers Stuffed Rolled Roast Beef with Popovers and Gravy Vietnamese Beef Noodle Salad berries Baked