Calm Be ll y Kitchen Crave-Worthy Low-FODMAP Recipes for Everyday Julie O’Hara Cookbook 1 Calm Be ll y Kitchen Crave-Worthy Low-FODMAP Recipes for Everyday Cookbook Julie O’Hara 2 Copyright 2016 by Julie O’Hara CreaHve, LLC. All rights reserved. You are welcome to save this document to your personal devices or print it out for your personal use. Other than that, no part of this publicaHon may be reproduced, stored, or transmiNed in any form or by any means, electronic, mechanical, photocopying, record - ing, scanning, or otherwise, except as permiNed under SecHon 107 or 108 of the 1976 United States Copyright Act, without the prior wriNen permission of the author. Requests to the author and publisher for permission should be addressed to the following email: julie@calmbellykitchen.com . To be clear, you may not publish this document in whole or in part on any website or distribute it in any form. LimitaHon of liability/disclaimer of warranty: While the publisher and author have used their best efforts in preparing this book, they make no representaHons or warranHes with respect to the accuracy or completeness of the contents of this document and specifi - cally disclaim any implied warranHes of merchantability or fitness for parHcular purpose. No warranty may be created or extended by sales representaHves, promoters, or wriNen sales materials. The advice and strategies contained herein may not be suitable for your situaHon. This book is not intended as a subsHtute for the medical advice of physicians. The reader should regularly consult a physician in maNers relaHng to his/her health and parHcularly with respect to any symptoms that may require diagnosis or medical aNenHon. All readers who are taking any form of prescripHon medicaHon should consult with their physicians before making any changes to their current eaHng habits. Neither the author nor the publisher claim responsibility for adverse effects resulHng from the use of the recipes and/or informaHon found within this book. It is the responsi - bility of the reader to consult with their physician to ascertain whether they have intoler - ances to specific foods before making any changes to their current eaHng habits. Read in - gredient labels and make decisions based on your personal needs. Consuming raw or undercooked food may increase your risk of food borne illness. People at the most risk are infants, children, the elderly, and persons with a weakened immune system. The author and publisher advise readers to take full responsibility for their safety and well-being. Before cooking the recipes in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, apHtude, training, and comfort level. 3 Dedication To my husband, Mike, who never fails to support me. Keep figuring out the logis=cs, and I'll keep doing the research. 4 Thank You This is a big, warm, whole-hearted thank you to all the members of the Calm Belly Kitchen community. Your support and encouragement throughout the process of creaHng this cookbook have been more than I could have hoped for. Extra-special thanks goes to my amazing recipe testers. Thank you for volunteering your Hme to try out my recipes, provide valuable feed - back, and help me make this cookbook the best it can be. To learn more and join the community, visit calmbellykitchen.com 5 table of contents dinners 17 20 23 25 26 28 29 32 34 37 38 39 42 45 48 50 53 56 59 63 66 68 71 Slow Cooker Chicken Goulash with Basma5 Rice Orange-Marinated Chicken Kabobs with Arugula Salad Chicken Tor5lla Casserole with Restaurant-Style Salsa Restaurant-Style Low-FODMAP Salsa Turkey Burgers with Grilled Romaine & Dijon Caesar Dressing Rosemary-Garlic Oven Fries Penne with Turkey Bolognese Slow Cooker Roast Chicken Quinoa and Turkey Soup with Kale Shredded Pork Tacos with Len5ls Slow Cooker Pork Shoulder Korean-Style Pork and Rice with Quick Pickled Veggies Spice-Rubbed Roast Pork Loin with Root Vegetable Mash and Braised Kale One-Pan Cheesy Mexican Rice with Ground Beef Easy Polenta Lasagna with Meat Sauce Thai Beef Salad with Lime VinaigreNe Thai Beef Spring Rolls with Peanut Dipping Sauce Shepherd's Pie Spiced Lamb PaPes with Len5l-Currant Rice Pilaf Umami Beef Stew Roasted Salmon with Mustard-Dill Glaze and Celery Root Fries Salmon-Kale Caesar Salad Oven-Baked RisoNo with Shrimp 6 dinners 73 76 79 82 85 88 91 94 SpagheP with PuNanesca Sauce Sautéed Cod with Tomato-Olive Sauce and Herb-Roasted Potatoes Seared Scallops with Coconut Rice Roasted SpagheP Squash with Shrimp and Ginger Pesto Egg-Fried Rice with Tempeh, Carrots and Baby Bok Choy Meatless SpagheP Carbonara with Roasted Zucchini Curried Carrot and Celery Root Soup Cheesy Quinoa Gra5n with Summer Squash lunches 99 100 102 104 107 108 109 Chicken and Goat Cheese Salad with Fresh Raspberry VinaigreNe Easy Ancho Grilled Chicken Chicken Cobb Salad with Blue Cheese Dressing Poached Chicken Salad with Grapes, Walnuts and Tarragon Easy Southwestern Pasta Salad Italian Tuna and Quinoa Bowl with Ginger Pesto Rice Bowl with Roasted Summer Squash and Feta-Yogurt Topping table of contents 7 desserts 138 141 144 148 Peanut BuNer & Jelly Bars Flourless Chocolate Cakelets Spiced Zucchini Cupcakes with Cream Cheese Fros5ng Chewy Walnut Chocolate Chip Cookies table of contents breakfasts 114 117 119 122 124 125 126 128 130 132 Mini FriNatas with Quinoa, Spinach & Feta Pumpkin Protein Pancakes Creamy Corn Muffins Blueberry Oat & Quinoa Breakfast Bake Peanut BuNer-Banana Overnight Oats Blueberry Smoothie Bowl Pork Breakfast Sausage with Rosemary and Sage Miso-Braised Greens Smoked Salmon FriNata Banana Chocolate Chip Muffins with Oat Bran Ingredient Guide The vast majority of ingredients in my recipes are natural—fruits and vegetables, grains, meat and seafood, etc. This way, the recipes don't rely on specific name-brand products and read - ers in many different countries can make them. If an ingredient in one of my recipes isn't available where you live, don't hesitate to make subsHtuHons. There are many low-FODMAP foods that can be high-FODMAP when other ingredients are added. One example is canned tomatoes. If you buy a variety that contains roasted garlic, the FODMAP level is increased. In the individual recipes, I do not constantly specify “low- FODMAP canned tomatoes” because it would get repeHHve and take up a ton of space on the page. Instead, I'm making the assumpHon that you will read labels and purchase products that don't contain added FODMAPs. I thought it was important to state this clearly. Here, I've described some of the less-familiar ingredients used in this book to help you ex - pand your pantry. I've also given details about the varieHes of some of my favorite ingredi - ents so that you can get the best possible results from these recipes! 8 Ancho chile powder I call for ancho chile powder for many recipes in this book. I love the slightly sweet, slightly smokey, mild flavor. It's widely available in the US. Feel free to subsHtute any other type of pure chile powder (meaning ground chiles and perhaps a preservaHve are the only ingredi - ents) you like. Black pepper I always call for freshly ground black pepper. The flavor you get from jars of pre-ground pep - per is no where near as potent as freshly ground pepper corns from a pepper mill. While the plasHc disposable pepper mills you can buy in the spice secHon are nice, they usually don't produce as fine a grind I like for most recipes. Of course, how you pepper is up to you, but this is my preference. Cooking spray I love using cooking spray because it's so convenient. When I use baking sheets, I generally line them with foil and coat with cooking spray to create a nonsHck surface and minimize clean up. You can always subsHtute a thin layer of neutral oil for cooking spray. Gluten-free flour blend Some recipes call for commercial gluten-free flour blends, and there are many good ones available. For these recipes use a blend that does not contain binders such as xanthan or guar gum, since these ingredients will change the texture and aren't needed in my recipes. I like King Arthur Gluten-Free MulH-Purpose Flour, which is made from white and brown rice flours, tapioca starch and potato starch. When recipes call for a specific gluten-free flour like oat flour or almond flour, do not subsHtute a blend. Lactose-free milk Although most types of lactose-free milk will work in these recipes, I find lactose-free cow's milk (2% or whole) is the best for cooking and baking. It has the same consistency as regular milk, and it doesn't separate or get watery. 9 Leeks and scallions When recipes call for “1 leek top,” I'm referring to all the green parts of 1 whole leek. We know the green parts of these veggies are low-FODMAP, but I don't currently have data on the light green parts. If you like, test them out and see how your body reacts. Matchs?ck-cut carrots These are sold in the produce secHon of most US supermarkets. I call for them in several reci - pes (someHmes chopped, someHmes as is) because they're so convenient. If they're unavail - able you can grate whole carrots either in a food processor or using the large holes of a box grater. Miso This paste is made from fermented soy beans. Dissolving it in hot water will give you miso soup, but I love using it as a flavor-enhancer in non-Asian recipes, like my Umami Beef Stew Avoid varieHes of miso that contain barley, which would likely increase the FODMAP con - tent. Neutral oil I call for “neutral oil” in many recipes. Some examples are safflower, grape seed, and regular olive oil. I avoid using extra-virgin olive oil for high-heat cooking because it damages the fla - vor. I like using extra-virgin, as well as infused oils, for salads or adding flavor to a finished dish. Paprika and smoked paprika Both are made from sweet peppers, but they have very different flavors. Spices labelled “pa - prika” are likely to be sweet Hungarian paprika. This spice has a mild, neutral flavor and works well as part of a spice blend. When the peppers are smoked before being dried and ground, you get smoked paprika. It's sweet and has a disHnct smoky, pungent flavor and is powerful enough to season a dish on its own. 10 Polenta Polenta is Italian cornmeal, and it's a delicious low-FODMAP alternaHve to rice and quinoa. Grits are very similar and make a good subsHtute. You can also use stone-ground cornmeal to make polenta. In the Easy Polenta Lasagna recipe, I call for pre-cooked polenta. You'll find this in a plasHc tube, oqen sold near the Italian products in supermarkets. Avoid seasoned va - rieHes, since they'll likely contain high-FODMAP ingredients like garlic. Potato starch, tapioca starch and cornstarch Both of these thickeners are made from tubers and are frequently used in gluten-free bak - ing. When baked recipes call for these ingredients (like the Banana Chocolate Chip Muffins with Oat Bran ), it's best not to subsHtute, as various thickeners have slightly different proper - Hes. When small amounts are used to thicken dishes like soups or casseroles, cornstarch, potato starch and tapioca starch can oqen be used interchangeably. The tuber starches generally produces a glossier sauce and should not be boiled hard for long periods. Tapioca starch and tapioca flour are the same thing, but potato starch and potato flour are different and not in - terchangeable. Salt In most recipes, I call for salt and pepper to taste because we all have different preferences when it comes to seasoning. In some cases where salt can’t be added at the end of cooking (like the Flourless Chocolate Cakelets ), I give specific amounts. Unless sea salt is specified, all my recipes were developed with Morton Kosher Salt. If you use table salt, which has a finer texture than kosher, in your cooking, use slightly less than what's called for in my recipes. 1 ¼ tsp of kosher salt equals about 1 tsp of table salt. Sea salt I love finishing a dish with slightly coarse sea salt. It doesn't dissolve like kosher and table salt, so it adds a bit of crunch to your food, along with amazing flavor. I call for sea salt in reci - pes when it's the best choice, but you can subsHtute any type of salt you like. 11 Sorghum This gluten-free grain has a saHsfying, chewy texture and is a nice alternaHve to rice and qui - noa. Although whole sorghum specifically hasn't been tested for FODMAP content by Monash University, a 100 gram serving of sorghum flour, which is ground sorghum grains, has tested low in FODMAPs. High in both protein and fiber, the downside with sorghum is its long cooking Hme, about 1 hour. Quinoa is my favorite subsHtute. Soy sauce and tamari Both soy sauce and tamari can contain wheat unless labelled “gluten-free.” Tamari is made from fermented soy beans and generally has a less salty and more complex flavor. Whichever you choose, I recommend reduced-sodium varieHes to make it easier to control the salt con - tent of your food. Soy sauce is typically used in Chinese cooking, while tamari is Japanese. I personally opt for gluten-free tamari. Tempeh Although it's made from whole soy beans, which are high in FODMAPs, the fermentaHon process makes tempeh a low-FODMAP food. I love its hearty texture and nuNy flavor, and it packs more protein than tofu. SomeHmes tempeh products contain rice or flax seeds. Be sure to check for high-FODMAP ingredients like barley or garlic seasoning. 12 A note on units of measurement In most cases, ingredients are measured by volume (cups, tablespoons, etc.). In some cases, I also include the measurement in ounces when I think more accuracy is helpful. For example, cheese is always called for in cups and ounces because two people measuring cheese by vol - ume might come up with very different amounts depending on how Hghtly they pack it, for instance. When it comes to baking, I believe accuracy is crucial for good results, so I give measure - ments in cups and grams. You may not find any other cookbook that offers ounces, cups and grams on its pages, but that is one of the quirks of this book. I use the units that make the most sense to me as a cook in the US, where our food is regularly labeled with all three of these at the same Hme. I always use a kitchen scale for baking. I oqen use it for cooking and measuring my own serv - ing sizes too. It simplifies just about any recipe and saves Hme and clean up when baking. You don't need a scale to make any of the recipes in this book, but for $15 to $20 it's a fabu - lous investment. 13 Di nn e rs 14 What’s for di nn er? I’m glad you asked! 16 Slow Cooker Chicken Goulash with BasmaH Rice This is one of the easiest, tas5est crockpot meals I know. It's also great over gluten free noodles, and if you can get gluten-free egg noodles (Jovial makes great ones), even beNer. Serves 6 INGREDIENTS For goulash: 2 ½ lbs bone-in split chicken breasts (skin on) Salt and freshly ground black pepper to taste 4 tsp smoked paprika, divided 3 red bell peppers, sliced 1 leek top, sliced 14.5-oz can diced tomatoes ¼ cup water 3 tbsp red wine vinegar, divided ½ tsp dried thyme 3 tbsp chopped fresh parsley For serving (opHonal): lactose free sour cream or yogurt; Dijon mustard; hot sauce or red chile flakes 17 For rice: 1 tbsp buNer 1 ½ cups basmaH rice 3 cups water ¾ tsp salt INSTRUCTIONS 1. Season the chicken with salt, black pepper and 2 tsp of the smoked paprika. Gently liq the skin and rub the spices directly on the meat (I like to remove the skin aqer cooking so meat stays extra moist.). Place inside a large slow cooker. Add bell peppers, leek, toma - toes, water, 1 tbsp of the vinegar, and thyme. Sprinkle with salt, pepper and remaining 2 tsp paprika. Cook on high for 4 hours or on low for 8 hours. 2. When chicken is done, transfer to a cuxng board (keep the slow cooker on “warm” sexng). When cool enough to handle, shred the chicken, discarding the skin and bones. Return to slow cooker. SHr in remaining 2 tbsp vinegar. Check seasoning and add more salt, pepper and paprika if desired. Serve over rice with parsley and any of the suggested toppings. 3. To make the rice, heat buNer in a small saucepan on medium heat. When buNer is melted, add the rice and sHr unHl grains start to turn opaque, about 2 minutes. Add wa - ter and salt, cover, and bring to a boil on high heat. Reduce heat to lowest sexng and simmer 17 minutes. Turn off heat and rest for 10 minutes, keeping the pan covered. 19