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