The Low-FODMAP Diet Cookbook (32 page)

4 lemons

4 cups (1 liter) low-fat milk, lactose-free milk, or suitable plant-based milk

½ cup (100 g) pearl tapioca or sago

⅓ cup (75 g) superfine sugar

1.
Using a vegetable peeler, slice the zest of all 4 lemons into ¾-inch (2 cm) strips. Juice the lemons until you have ½ cup juice.

2.
Combine the milk and lemon zest in a medium saucepan and bring to a simmer over high heat. Reduce the heat to low and simmer for 2 minutes. Remove and discard the lemon zest.

3.
Add the tapioca to the milk, stirring well to combine. Simmer over low heat, stirring regularly, for 20 to 25 minutes, until the tapioca resembles translucent jellylike balls.

4.
Remove from the heat. Stir in the sugar and lemon juice and pour into six glass dessert dishes. Serve immediately.

PER SERVING:
161 calories; 5 g protein; 2 g total fat; 1 g saturated fat; 32 g carbohydrates; 0 g fiber; 83 mg sodium

SERVES 4

While this dessert tastes decadent, it is actually a little less naughty than traditional chocolate mousse. The mint can be replaced with orange if you like, and you can use milk or dark chocolate instead of white to achieve a richer flavor. If you do this, omit the green coloring.

2 cups (500 ml) milk, lactose-free milk, or suitable plant-based milk

¼ cup (60 ml) light cream

½ cup (110 g) superfine sugar

¼ teaspoon peppermint extract (more to taste)

3 or 4 drops green food coloring

4 ounces (115 g) white chocolate chips, plus more for decorating

¼ cup (35 g) cornstarch

Mint leaves

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Combine 1¾ cups (185 ml) of the milk and the cream, sugar, peppermint extract, and food coloring in a small saucepan over medium heat and bring to just below a boil (don't let it boil). Add the white chocolate chips and stir until completely melted.

2.
Blend the cornstarch with the remaining ¼ cup (60 ml) of milk to form a smooth paste. Gradually add to the white chocolate mixture, stirring constantly to ensure there are no lumps. Cook, stirring, for 5 minutes, or until thickened. Pour into four 7-ounce (200 ml) ramekins. Allow to cool at room temperature, then refrigerate for 3 to 4 hours, until set.

3.
Decorate with extra white chocolate chips and mint leaves just before serving.

PER SERVING:
372 calories; 6 g protein; 13 g total fat; 9 g saturated fat; 55 g carbohydrates; 0 g fiber; 100 mg sodium

SERVES 6

You can buy the dishes for this dessert in kitchenware and housewares stores, where you will find many different styles. Coffee cups work well, as do glasses, as we used in the photo. If you prefer, you can layer the mousses in a single larger dish and serve it in the center of the table.

Nonstick cooking spray

8 ounces (225 g) good-quality white chocolate, broken into pieces

⅔ cup (150 ml) light cream

1 heaping tablespoon unflavored gelatin powder

4 large eggs, separated, at room temperature

1 cup (250 ml) light whipping cream

¼ cup (55 g) superfine sugar

1 teaspoon vanilla bean paste or 1 to 2 teaspoons vanilla extract

2 teaspoons instant coffee

Edible organic flowers (optional)

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Grease six 5-ounce (150 ml) glasses or ramekins with nonstick cooking spray.

2.
Combine the chocolate and light cream in a heatproof bowl or the top part of a double boiler. Set over a saucepan of simmering water or the bottom part of the double boiler (make sure the bottom of the bowl does not touch the water) and stir until melted and well combined. Set aside to cool for 15 to 20 minutes.

3.
Pour ½ cup (125 ml) cold water into a small heatproof bowl and whisk in the gelatin with a fork. Set aside for 5 minutes, or until the gelatin has softened. Fill a larger bowl with boiling water, set the bowl containing the gelatin in it, and stir constantly until the gelatin has completely dissolved.

4.
Stir the gelatin into the cooled chocolate mixture, then stir in the egg yolks, one at a time. Pour half of the chocolate mixture into another bowl.

5.
Combine the whipping cream and sugar in a clean bowl and beat with a handheld electric mixer until the mixture is thick and the sugar has dissolved. Spoon half of the whipped cream into a smaller bowl.

6.
Clean the mixer beaters. Beat the egg whites in a large clean bowl until stiff peaks form.

7.
Add the vanilla to one of the bowls of chocolate mixture. With a large metal spoon, fold this into one of the bowls of whipped cream until well combined. Finally, gently fold in half of
the beaten egg whites. Pour into the glasses. Cover and refrigerate for 1 hour, or until set. Let the other bowls sit at room temperature.

8.
After an hour, dissolve the coffee in 2 tablespoons hot water and stir it into the remaining chocolate mixture. Fold this into the remaining whipped cream, then gently fold in the remaining egg whites. Pour into the glasses over the vanilla layer. Cover and refrigerate for 2 hours more or until set.

9.
Just before serving, garnish with flowers, if desired.

PER SERVING:
470 calories; 9 g protein; 33 g total fat; 20 g saturated fat; 33 g carbohydrates; 0 g fiber; 108 mg sodium

SERVES 4

This unusual dessert brings together the dynamic duo of banana and cinnamon. While the panna cotta can be made ahead, the banana puree should be prepared just before serving to prevent discoloration.

Nonstick cooking spray

1⅔ cups (420 ml) light cream

½ cup (125 ml) milk, lactose-free milk, or suitable plant-based milk

½ cup (110 g) superfine sugar

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

2¼ teaspoons unflavored gelatin powder

Ice cubes

2 ripe bananas, peeled

2 teaspoons light brown sugar

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Grease four 4-ounce (125 ml) dariole molds, custard cups, or tall ramekins with cooking spray.

2.
Combine the cream, milk, superfine sugar, cinnamon, and vanilla in a medium saucepan over low heat. Cook, stirring regularly, taking care not to let it boil, for 20 minutes, or until the mixture is thick enough to coat the back of a spoon. Remove from the heat and pour into a medium heatproof bowl.

3.
Add 1 tablespoon of cold water to a small heatproof bowl and whisk in the gelatin with a fork. Set it aside for 5 minutes, or until the gelatin has begun to gel. Fill a larger bowl with boiling water, set the bowl containing the gelatin in it, and stir constantly until the gelatin has completely dissolved. Whisk into the cream mixture.

4.
Fill a large bowl with ice cubes. Place the bowl with the cream mixture on the ice and whisk every few minutes for about 10 minutes. The mixture will thicken as it cools. When it is thick enough to coat the back of a spoon, carefully pour it into the molds. Refrigerate, covered, for 2 to 3 hours, until set.

5.
Combine the bananas and brown sugar in a bowl and mash with a fork until smooth and well combined.

6.
To serve, dip each mold in hot water for a few seconds, then turn out onto plates. Spoon the pureed banana into a piping bag and use to decorate the plates (or dollop directly onto the panna cotta, if preferred).

PER SERVING:
370 calories; 5 g protein; 20 g total fat; 12 g saturated fat; 46 g carbohydrates; 2 g fiber; 60 mg sodium

SERVES 4

Panna cotta literally means “cooked cream.” This lighter version of the traditional Italian dessert features a delicate hint of orange.

Nonstick cooking spray

ORANGE TOPPING

2 tablespoons plus 2 teaspoons fresh orange juice, strained

2 tablespoons plus 2 teaspoons boiling water

2 tablespoons plus 2 teaspoons sugar

1½ teaspoons unflavored gelatin powder

1-⅔ cups (420 ml) light cream

½ cup (125 ml) milk, lactose-free milk, or suitable plant-based milk

½ cup (110 g) superfine sugar

3 to 4 heaping tablespoons finely grated orange zest

2 tablespoons plus 2 teaspoons fresh orange juice, strained

2¼ teaspoons unflavored gelatin powder

Ice cubes

Orange segments, for serving

NOTE:
If you have lactose intolerance, this recipe is not suitable for you unless consumed in very small amounts. If you would like to enjoy a regular serving size, I recommend that you first take an adequate number of lactase enzyme tablets (available at pharmacies).

1.
Grease four 4-ounce (125 ml) dariole molds, custard cups, or tall ramekins with cooking spray.

2.
To make the topping, combine all the ingredients in a small heatproof bowl. Set the bowl over a larger bowl of boiling water and stir until the gelatin has completely dissolved.

3.
Pour one quarter of the orange topping into each cup. Refrigerate for 1 to 2 hours, until set.

4.
Combine the cream, milk, superfine sugar, orange zest, and orange juice in a medium saucepan over low heat. Cook, stirring regularly, taking care not to let it boil, for 20 minutes, or until it has thickened enough to coat the back of a spoon. Remove from the heat and pour into a medium heatproof bowl.

5.
Pour 1 tablespoon cold water into a small heatproof bowl and whisk in the gelatin with a fork. Set it aside for 5 minutes, or until the gelatin has begun to gel. Fill a larger bowl with boiling water, set the bowl containing the gelatin in it, and stir constantly until the gelatin has completely dissolved. Whisk into the cream mixture.

6.
Fill another large bowl with ice cubes. Place the bowl with the cream mixture on the ice and whisk every few minutes for about 10 minutes. The mixture will thicken as it cools. When it is thick enough to coat the back of a spoon, carefully pour it over the orange topping in the molds. Refrigerate, covered, for 2 to 3 hours, until set.

7.
To serve, dip mold in hot water for a few seconds, then turn out onto plates. Serve garnished with fresh orange segments.

PER SERVING:
359 calories; 6 g protein; 20 g total fat; 12 g saturated fat; 42 g carbohydrates; 1 g fiber; 62 mg sodium