3 THE BASICS

Before you start making these low-FODMAP recipes, you’ll want to have a few homemade basics on hand. One of the most essential staple ingredients is my Basic Flour Blend. It’s a wheat- and gluten-free flour mixture that’s also free of gums and additives, and it pops up in dozens of recipes in this book, either as a thickener (it’s great for making soups and stews thick and creamy) or as a base for low-FODMAP baked goods, like breads, muffins, and cookies. You’ll also find that there are plenty of ways to add flavor to low-FODMAP dishes, and that’s where my Homemade Garlic Oil and Herb Seasonings come in. Garlic isn’t low-FODMAP, but since its fructans won’t leach into the hot oil, it’s safe to enjoy in lots of low-FODMAP savory dishes. (Just be sure to store your Homemade Garlic Oil according to the tips) And you’ll want to whip up a batch of my Spinach Basil Pesto, too. You can pair it with pasta, of course, but it’s also fabulous as a pizza topping or stirred into vegetables. In fact, you’ll want to add it to just about everything!

◁ BASIC FLOUR BLEND

YIELD: ABOUT 3 1/2 CUPS (568 G)

This versatile flour blend is great in pancakes, cookies, and muffins, and it works as a sauce and gravy thickener, too. Since I omit gums, such as xanthan and guar, in my recipes, it’s good to know that replacing some of the flour blend with more tapioca flour adds lift and elasticity to breads—and the extra tapioca flour also keeps biscuits and scones from being too crumbly. Finally, brown rice flour provides a hefty dose of fiber.

2 1/2 CUPS (400 G) BROWN RICE FLOUR

1/2 CUP (96 G) POTATO STARCH

1/3 CUP (40 G) TAPIOCA FLOUR

1/4 CUP (32 G) CORNSTARCH

Measure each ingredient by lightly spooning the flour into the measuring cup until overflowing and then use the back of a knife to level off the flour. (Use this same method when you’re measuring this flour blend for recipes.) Blend the ingredients thoroughly with a spoon and store in an airtight container in the refrigerator for up to several months.

◁ CHIA EGG REPLACER

YIELD: MAKES 1 CHIA EGG, THE EQUIVALENT OF 1 LARGE EGG

When they’re soaked in water, chia seeds form a gelatinous mixture that’s very similar in texture to eggs. So, once I realized that I couldn’t tolerate eggs, I started using this egg replacer, which works really well in as a binding agent in my Hearty Meatloaf and in meatballs (see: Italian Wedding Soup and Swedish Chicken Meatballs). It’s also great for baking—just keep in mind that the Chia Egg Replacer only works in recipes that call for one egg or two at the most.

Use a clean coffee grinder to grind the chia seeds. Using ground seeds makes the mixture form a gel more quickly and helps the seeds become thoroughly incorporated into the other ingredients. Chia seeds can also be used to replace xanthan gum in some of my recipes, like the Gingerbread Biscotti.

1 TABLESPOON (13 G) FINELY GROUND CHIA SEEDS

1/4 CUP (60 ML) WARM WATER

In a small bowl, whisk together the ground chia seed and water. Let the mixture sit until it forms a gel-like consistency, about 5 minutes. Use in your recipes in place of an egg.

HERB SEASONINGS

YIELD: ABOUT 1/4 CUP (12 G) EACH

Herbs are a wonderful way to add flavor to your cooking. I rely on dried herbs, which are inexpensive and convenient, but if you prefer to use fresh herbs, go right ahead! These blends complement a number of the dishes in this book, like the Zucchini Quinoa Egg Muffins, and the Walnut-Crusted Chicken Parmesan, but feel free to alter them to suit your preferences, if you like. And they couldn’t be easier to make: Simply combine the herbs and then store the mixture in your pantry in an airtight container for maximum freshness. Both of these blends are designed to fit into the typical spice jars found at kitchen supply stores.

Italian Herb Seasoning

1 TABLESPOON (3 G) DRIED OREGANO

1 TABLESPOON (3 G) DRIED THYME

2 TEASPOONS CRUSHED DRIED ROSEMARY

2 TEASPOONS DRIED BASIL

1 TEASPOON DRIED MARJORAM

1 TEASPOON DRIED RUBBED SAGE

Poultry Herb Seasoning

2 TABLESPOONS (3 G) DRIED PARSLEY

1 TABLESPOON (2 G) DRIED RUBBED SAGE

1 1/2 TEASPOONS CRUSHED DRIED ROSEMARY

1 1/2 TEASPOONS DRIED MARJORAM

For each herb blend, just mix the herbs until well combined and then store in an airtight container.

◁ SPINACH BASIL PESTO

YIELD: ABOUT 1 CUP (235 ML)

This pesto is in the Basics chapter because it’s so darn versatile. And it’s not just for tossing with pasta. Sure, you can use it to create a creamy pasta sauce, as in Creamy Pesto Tuna Pasta—but you can also use it on pizza (check out the Chicken Pesto Pizza or add it to egg dishes (try the Pesto Potato Frittata. My recipe uses garlic oil in place of the traditional garlic cloves, and it’s absolutely packed with flavor.

1/2 CUP (120 ML) EXTRA-VIRGIN OLIVE OIL

4 CLOVES OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE

1 1/2 CUPS (45 G) BABY SPINACH LEAVES

3/4 CUP (18 G) FRESH BASIL LEAVES

1/2 CUP (70 G) PINE NUTS, TOASTED OR 1/4 CUP (36 G) SUNFLOWER SEEDS, TOASTED

1/2 CUP (50 G) GRATED PARMESAN CHEESE (OPTIONAL)

1/2 TEASPOON KOSHER SALT

1/2 TEASPOON FRESHLY GROUND BLACK PEPPER

1/2 TEASPOON LEMON ZEST

1 TABLESPOON (15 ML) FRESH LEMON JUICE

Heat the olive oil in a skillet over medium heat. Add the garlic and sauté until browned. Remove the garlic and discard. Let the oil cool to room temperature.

To a food processor, add the spinach, basil, pine nuts, Parmesan cheese (if using), kosher salt, black pepper, lemon zest, and lemon juice. Add 2 tablespoons (28 ml) of the cooled garlic oil. Process until almost smooth. With the processor running, slowly pour in the rest of the garlic oil. Scrape down the sides of the processor bowl if necessary and process again.

Use as desired immediately or freeze. To freeze, pour the pesto evenly into an ice cube tray. Wrap the tray in plastic wrap and freeze. Once frozen, remove the cubes from the tray and store in a heavy-duty plastic freezer bag. Use as needed.

◁ HOMEMADE GARLIC OIL

YIELD: VARIES

I love garlic, so this homemade infused oil is one of my low-FODMAP kitchen staples. Garlic is high in fructans, but they aren’t oil-soluble, so sautéing garlic in oil releases its pungent flavor, but, luckily, not the fructans. Still, it’s best to consult your doctor or dietitian first to decide whether garlic oil is a good option for you. Use a proportion of 1 clove of garlic per 1 to 2 tablespoons (15 to 28 ml) of oil for this recipe, scaling up as necessary. Any oil will work, but I like olive oil the best.

Because of the risk of bacteria growth, you should consume your Homemade Garlic Oil within a day or two, just to be on the safe side. Store it in the refrigerator if you’re not going to use it immediately and consume it within 2 to 4 days. Alternatively, you can freeze it for up to 3 months. The best way to do this is to freeze the oil in a clean ice cube tray: That way, you can add the individual portions of oil directly to your recipes without having to let it thaw.

WHOLE CLOVES OF GARLIC

OIL OF YOUR CHOICE, SUCH AS OLIVE, CANOLA, OR WALNUT

Place the garlic on a cutting board and lay the flat side of chef’s knife down on top of the cloves. Whack the knife with the heel of your hand, smashing the cloves of garlic. Not only does this peel the garlic, but it also smashes it, making it easier to release the garlic flavors when sautéing in oil.

Heat the oil in a skillet or saucepan over medium heat. Add the peeled garlic and sauté until it starts to brown, about 1 1/2 to 2 minutes. Remove the garlic from the oil and discard. Let the oil cool and then use it in your favorite recipes. Consume the oil immediately or refrigerate it for up to 2 days.