James Dunleavy - Low - Foodmap Recipes Cookbook: 500 Delicious, Gut-Friendly Recipes For IBS And Other Digestive Disorders
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Cooking Time: 50 minutes
Servings: 4
Ingredients:
240 grams carrots, peeled and sliced
125 milliliters rice milk
340 grams potato, peeled and sliced
1 tablespoon fresh cilantro, chopped
200 grams parsnip, peeled and sliced
2 teaspoons fennel seeds
40 grams leek
1 tablespoon butter
1 teaspoon garlic-infused oil
750 milliliters chicken stock
1 tablespoon olive oil
8 slices wheat bread, toasted
Salt and pepper
Directions:
1. Remove the white stem of the leek and slice the green tips thinly. Cook the green tips with olive oil
2. Add potato, parsnip and carrots. Cook for about 5 minutes while stirring occasionally.
3. Pour the chicken stock into the saucepan. Increase heat to medium high and bring the mixture to a simmer.
4. Cover the saucepan with a lid and allow the ingredients to cook for 15 minutes.
5. Cook the fennel seeds in butter for a minute. Add cilantro.
6. After a minute, transfer the cooked fennel and cilantro to the soup.
7. Turn off the heat once vegetables are tender and allow to cool for 10 minutes. Pour the soup into a food processor and blend until smooth.
8. Return the soup in the saucepan and add milk. Cook soup over low heat and season to taste.
9. Serve with bread.
Nutrition: Each serving contains 416 calories, 4 milligrams calcium, 4 grams fat, 1 milligrams iron, 9
grams saturates, 11 grams sugars, 3 grams salt, 5 grams protein, 7 grams fiber and3 grams carbohydrates.
Cooking Time: 20 minutes
Servings: 12
Ingredients:
190 milliliters pumpkin puree, canned
2 tablespoons pumpkin seeds
240 grams carrots, peeled and grated
3 tablespoons butter, melted
teaspoon cinnamon, ground
210 grams plain flour, gluten-free
125 milliliters pure maple syrup
1 teaspoon Chinese five spice
3 large eggs
1 teaspoon baking soda
1/8 teaspoon salt
teaspoon cream of tartar
Directions:
1. Set the oven to 175 degrees Celsius. Prepare a muffin tray lined with paper cups. 2. Put flour, salt, five spice, cinnamon, cream of tartar and baking soda in a large bowl. Mix well until
3. Whisk eggs in a separate bowl. Add butter and maple syrup. Stir well.
4. Combine the two mixtures together. Once smooth, add pumpkin puree and carrots. Mix well.
5. Pour the mixture into the lined muffin cups. Top each muffin with pumpkin seeds.
6. Cook the muffins in the oven for 15 minutes. Rotate the tray and bake until cooked through. Nutrition: Each serving contains 177 calories, 4 milligrams calcium, 4 grams fat, 9 milligrams iron, 1
grams saturates, 5 grams sugars, 2 grams salt, 2 grams protein, 5 grams fiber and 4 grams carbohydrates.
Cooking Time: 50 minutes
Servings: 5
Ingredients:
1-kilogram chicken wings
2 tablespoons fresh cilantro, chopped
1 tablespoon canola oil
1 tablespoon soy sauce
3 tablespoons sesame seeds, toasted
1 teaspoon orange zest
2 teaspoons corn starch
63 milliliters fresh orange juice
2 tablespoons brown sugar
63 milliliters chicken stock
Salt and pepper
Directions :
1. Set the oven to 200 degrees Celsius.
2. Coat chicken wings with canola oil and season to taste.
3. Spread the chicken wings evenly in a roasting tray lined with baking paper. Cook in the oven for
4. Allow the corn starch to dissolve in small amount of water. Put it in a saucepan together with orange
juice, brown sugar, zest, chicken stock and soy sauce. Mix well.
5. Stir the orange sauce occasionally while heating it over low flame until it thickens. 6. Coat the chicken wings thoroughly with the sauce. Garnish with sesame seeds and cilantro. Nutrition: Each serving contains 334 calories, 1 milligrams calcium, 8 grams fat, 2 milligrams iron, 4 grams saturates, 8 grams sugars, 4 grams salt, 5 grams protein, 2 grams fiber and 8 grams carbohydrates.
Cooking time: 30 to 35 minutes
Servings: 4
Ingredients:
4 cups water
1 teaspoon sea salt, divided
1 cup stoneground grits
1 tablespoon Garlic Oil (here)
2 ounces Cheddar cheese, grated
3 bacon slices, cut into small pieces
12 ounces shrimp, peeled, deveined, and tails removed
Juice of 1 lemon
Zest of 1 lemon
teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley
Directions:
1. In a large pot over high heat, bring the water and teaspoon of sea salt to a boil. 2. Stir in the grits. Reduce the heat to low and cook for 20 to 25 minutes, stirring occasionally, until
3. Stir in the garlic oil and Cheddar cheese.
4. While the grits cook, in a large skillet or saut pan over medium-high heat, cook the bacon for 4 to 5 minutes until brown.
5. Add the shrimp and cook 4 to 5 minutes more, stirring occasionally, until the shrimp are pink.
6. Add the lemon juice, lemon zest, pepper, and remaining teaspoon of sea salt. Cook for 2 minutes. Stir in the parsley. Serve the shrimp spooned on top of the grits.
Nutrition: Calories: 257; Total fat: 13g; Saturated fat: 5g; Carbohydrates: 8g; Fiber: 1g; Protein: 26g
Cooking time: 15 to 17 minutes
Servings: 4
Ingredients:
2 tablespoons Garlic Oil (here)
4 scallions (green part only), minced
1 carrot, peeled and cut into small cubes
1 teaspoon grated peeled fresh ginger
12 ounces shrimp, peeled, deveined, and tails removed
2 large eggs, beaten
4 cups cooked brown rice
2 tablespoons gluten-free soy sauce
1 tablespoon chopped fresh cilantro
Directions:
1. In a large skillet or saut pan over medium-high heat, heat the garlic oil until it shimmers. 2. Add the scallions, carrot, and ginger. Cook for about 5 minutes, stirring occasionally, until the carrot is soft.
4. Add the eggs and cook for 2 minutes, stirring, until cooked through.
5. Stir in the rice and soy sauce. Cook for 4 to 5 minutes, stirring, until the rice is warm.
6. Sprinkle with the cilantro before serving.
Nutrition: Calories: 558; Total fat: 14g; Saturated fat: 3g; Carbohydrates: 77g; Fiber: 5g; Protein: 31g
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 tablespoons Garlic Oil (here)
12 ounces shrimp, peeled, deveined, and tails removed
6 scallions (green part only), minced
teaspoon sea salt
1 cup dry white wine
1 cup Poultry Broth (here)
Juice of 1 lemon
Zest of 1 lemon
2 zucchinis, cut into noodle ribbons
teaspoon freshly ground black pepper
Pinch red pepper flakes
2 tablespoons chopped fresh flat-leaf parsley
1-ounce Parmesan cheese, grated
Directions:
1. In a large skillet or saut pan over medium-high heat, heat the garlic oil until it shimmers. 2. Add the shrimp, scallions, and sea salt. Cook for 4 to 5 minutes,stirring occasionally, until the
3. Stir in the white wine, broth, lemon juice, and lemon zest. Bring to a simmer and cook for 3 minutes
more, stirring occasionally.
4. Add the zucchini, black pepper, and red pepper flakes. Cook 3 to 4 minutes, stirring occasionally,
until the zucchini is al dente.
5. Garnish with the parsley and Parmesan cheese just before serving.
Nutrition: Calories: 263; Total fat: 10g; Saturated fat: 3g; Carbohydrates: 8g; Fiber: 2g; Protein: 24g
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