Read The Low-FODMAP Diet Cookbook Online

Authors: Sue Shepherd

The Low-FODMAP Diet Cookbook (36 page)

Flourless Chocolate Cake

SERVES 8â10

Decadent and divine, this is the perfect dessert when you are entertaining. Serve it with ice cream (lactose-free, if necessary) and watch your guests savor every mouthful.

Nonstick cooking spray

â cup (35 g) unsweetened cocoa powder, plus more for dusting

10 tablespoons (1Â¼ sticks/150 g) unsalted butter, cut into cubes, at room temperature

5 ounces (150 g) good-quality dark chocolate, broken into pieces

1Â¼ cups (275 g) packed light brown sugar

1Â¼ cups (150 g) almond flour

4 large eggs, separated

Gluten-free, lactose-free ice cream, for serving (optional)

1.
Preheat the oven to 300Â°F (150Â°C). Grease a 9-inch (23 cm) springform pan with cooking spray and line with a parchment paper circle.

2.
Combine the cocoa, butter, dark chocolate, and â cup (80 ml) water in a medium saucepan over low heat and stir until melted and smooth. Remove from the heat and stir in the brown sugar, almond flour, and egg yolks. Transfer to a large bowl and let cool to room temperature.

3.
Beat the egg whites in a clean bowl with a handheld electric mixer until soft peaks form. Gently fold the egg whites into the cooled chocolate mixture in two batches.

4.
Pour the batter into the prepared springform pan and bake for 55 to 65 minutes, until firm when pressed gently in the center.

5.
Cool in the pan for 20 minutes, then remove the outer ring and turn out onto a wire rack to cool completely. Dust with additional cocoa and serve with ice cream, if desired.

PER SERVING
(
¹/
₁₀recipe, not including ice cream):
398 calories; 7 g protein; 26 g total fat; 12 g saturated fat; 40 g carbohydrates; 4 g fiber; 44 mg sodium

Moist Chocolate Cake

SERVES 10â12

I figure every cookbook has to have at least one really great chocolate cake in it, and I get a lot of requests for this particular recipe. If you already own
The Complete Low-FODMAP Diet
, you'll notice this is similar to the Basic Chocolate Cake recipe that appears thereâwith a chocolate buttercream frosting added on. This recipe is foolproof and delicious without any adornment, but it's also pretty special with the chocolate frosting.

Nonstick cooking spray

1 cup plus 2 tablespoons (170 g) superfine white rice flour

Â½ cup (75 g) cornstarch

Â½ cup (90 g) potato flour

â cup (70 g) unsweetened cocoa powder

2 teaspoons gluten-free baking powder

1 teaspoon baking soda

1 teaspoon xanthan gum or guar gum

2 large eggs

1Â½ cups (330 g) superfine sugar

3 tablespoons (45 g) unsalted butter, melted

Â¾ cup (200 g) gluten-free low-fat vanilla yogurt

â cup (170 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

CHOCOLATE FROSTING

1Â½ cups (240 g) confectioners' sugar

2 to 3 heaping tablespoons unsweetened cocoa powder

7 tablespoons (105 g) unsalted butter, at room temperature

Â¼ cup (60 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

1.
Preheat the oven to 325Â°F (170Â°C). Grease a 9-inch (23 cm) springform pan with cooking spray and line with a parchment paper circle.

2.
Sift the rice flour, cornstarch, potato flour, cocoa, baking powder, baking soda, and xanthan gum three times into a large bowl (or whisk in the bowl until well combined).

3.
Whisk the eggs and superfine sugar together in a medium bowl until thick and foamy. Add the melted butter, yogurt, and milk and stir until well combined. Add to the dry ingredients and beat with a wooden spoon for 2 to 3 minutes, until well combined with no lumps.

4.
Pour the batter into the pan and bake for 45 to 55 minutes, until firm to the touch (a toothpick inserted in the center should come out clean).

5.
Cool in the pan for 10 minutes, then remove the outer ring and turn out onto a wire rack to cool completely.

6.
To make the chocolate frosting, sift the confectioners' sugar and cocoa into a bowl. Add the butter and milk and mix until well combined. Spread evenly over the cooled cake

PER SERVING
(
¹/
₁₂recipe, including frosting):
386 calories; 5 g protein; 12 g total fat; 7 g saturated fat; 69 g carbohydrates; 2 g fiber; 206 mg sodium

HazelnutâSour Cream Cake with Blueberry Jam

SERVES 10â12

If you have gluten-free baking experience, you may be used to baking cakes with almond flour, but have you tried hazelnut flour? It has a warm, distinctive flavor and is the basis for this hard-to-resist cake. If you find hazelnut flour to be cost prohibitive or difficult to locate, almond flour is a suitable substitute.

Nonstick cooking spray

13 tablespoons (1 stick plus 5 tablespoons/195 g) unsalted butter, cut into cubes, at room temperature

1Â½ cups (330 g) superfine sugar

2 teaspoons vanilla extract

3 large eggs

Â¾ cup (100 g) superfine white rice flour

â cup (30 g) soy flour

Â¼ cup (35 g) cornstarch

1 teaspoon ground cinnamon

1 teaspoon baking soda

2 teaspoons gluten-free baking powder

1 teaspoon xanthan gum or guar gum

1 cup (100 g) hazelnut flour

1 cup (250 g) light sour cream

CREAM CHEESE FILLING

4 ounces (115 g) reduced-fat cream cheese, at room temperature

Â½ cup (50 g) hazelnut flour

1 teaspoon ground cinnamon

â cup (110 g) confectioners' sugar

1 tablespoon plus 1 teaspoon fresh lemon juice

Â½ cup (160 g) blueberry jam, plus more for garnish

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.
Preheat the oven to 350Â°F (180Â°C). Grease two 8-inch (22 cm) cake pans with cooking spray and line with parchment paper circles.

2.
Place the butter, superfine sugar, and vanilla in a large bowl and beat with a handheld electric mixer until thick, pale, and creamy. Add the eggs one at a time, beating well between additions.

3.
Sift the rice flour, soy flour, cornstarch, cinnamon, baking soda, baking powder, and xanthan gum three times into a medium bowl (or whisk in the bowl until well combined). Stir in the hazelnut flour.

4.
Using a large metal spoon, gently fold the dry ingredients into the butter mixture in two parts, alternating with the sour cream. Spoon the batter evenly into the pans.

5.
Bake for 35 to 40 minutes, until a toothpick inserted into the center comes out clean. Cool in the pans for 10 minutes, then turn out onto a wire rack to cool completely.

6.
To make the cream cheese filling, combine all the ingredients in a medium bowl and mix well.

7.
Spread the jam over one of the cake layers, followed by just over half of the cream cheese filling. Top with the second cake layer and spread with the remaining cream cheese mixture. Garnish with dollops of blueberry jam.

PER SERVING
(
¹/
₁₂recipe):
475 calories; 8 g protein; 26 g total fat; 11 g saturated fat; 54 g carbohydrates; 2 g fiber; 253 mg sodium

ACKNOWLEDGMENTS

A HUGE THANK YOU
to my super special family and friends, who have always encouraged me in my work on FODMAPs. I am immensely proud that the diet I developed has now spread around the world and is helping so many. I couldn't have stayed so focused without your support, and I am eternally grateful. Special thanks to Mum, Dad, Linda, Gra, Ang, Don, Mark, Zoe, Joel, Emily, Nana B, Nana S, extended family, Caitlyn, Jodie, Rosie, Paul, Susannah, Rohan, Dylan, the Shepherd Works team, Celiac Victoria, and other dear work colleaguesâI treasure you all. And to my beautiful fiancÃ© Adam, thank you for welcoming me and my crazy, busy life so warmly into yours.

Sincere thanks to the amazing team at Penguin, who originally published this wonderful book, including Julie Gibbs (publisher), Cath Muscat (photography), Michelle Noerianto (styling), Peta Dent (home economist), Megan Pigott (shoot producer), Rachel Carter (editor) and Lantern Studio (design)âyou have made these fabulous recipes bigger and better than ever. I just love this book! Thanks so very much.

To the US teamâthank you for believing in FODMAPs and enthusiastically embracing a second low-FODMAP book with me. Enormous thanks to Molly Cavanaugh, without whom this could not have been a reality. Your interest and experience in this space has been much appreciated, thank you. Also thanks goes to the other wonderful folk at The Experiment: Matthew Lore (publisher), Sarah Schneider and Anne Rumberger (publicity and marketing), and Karen Giangreco (digital publishing manager). It has been a fantastic journey working with you all.

To my readers: you are, after all, what this is all about. I understand and respect how it is to live with a restricted diet. I hope that you see these recipes as a celebration of flavor and enjoy sharing them with your friends and family, without worrying about feeling unwell afterward. Bon appÃ©tit!