Barley Risotto with Semi-dried Tomatoes and Basil
- 766g barley (pearl raw)
- 1 (330g) large brown onion (diced)
- 3 (35g) garlic (minced)
- 22g button mushroom (largely diced)
- 2.01 stock (chicken or beef)
- Salt to taste
- 2 tsp (6g) black pepper (cracked)
- 5 tbsp (120g) extra virgin olive oil
- 110g semi-dried tomato (roughly chopped)
- 1 bunch chives (chopped)
- 2/3 bunch (30g) basil leaves
- ¼ C (50g) tamari
- Place all ingredients into a rice cooker (except basil and chives)
- Turn on (it should take about 1 hour)
- Keep on warm for 5 to 10 minutes
- Stir through chives and roughly chopped basil leaves just before serving
Note: Cooking time can be reduced if the barley is soaked for 6 hours or more in the measured stock
Chicken and Zucchini Quiche
Take advantage of the seasonal squash to make this savory dish!
- 2 chicken breasts
- 1 teaspoon cumin seed
- 1 teaspoon celery seed
- 1 teaspoon sea salt
- ½ teaspoon red pepper flakes
- ¼ teaspoon coarse ground pepper
- 2 small zucchini, sliced about ¼ inch thick (approximately 2 cups)
- 2 cups lactose-free cottage cheese
- 4 eggs
- ½ cup lactose-free whole milk
- ¾ teaspoon salt
- ¼ teaspoon coarse ground pepper
- 1 teaspoon paprika
- 1½ cups sharp cheddar, grated
- 1 FODMAP Free Pie Crust
- The FODMAP Free pie crust dough needs to chill for at least 2 hours before using, so make this ahead of time … even the day before.
- Preheat oven to 450° F.
- In medium size heavy sauce pan, combine cumin seed, celery see, sea salt, red pepper flakes and ¼ teaspoon coarse ground pepper.
- Add 2 chicken breasts and cover with cold water.
- Bring chicken to boil, reduce heat and simmer for 20-25 minutes or until chicken is fully cooked.
- Remove chicken from stock (reserve the stock, see Notes below) and set aside until cool enough to shred.
- Wash zucchini, pat dry and slice into pieces approximately ¼ inch thick.
- Place zucchini on a lined baking sheet, lightly salt and bake for 15-20 minutes. This is done to dry the zucchini a bit.
- Remove zucchini from oven and allow to cool.
- Roll out the FODMAP Free pie crust and place in a 10 inch quiche pan or pie pan.
- Combine cottage cheese, milk, eggs, salt, ¼ teaspoon coarse ground pepper, and paprika in a food processor.
- Pulse several times until mixture is well combined.
- Pour cottage cheese mixture into a large mixing bowl and stir in the shredded chicken.
- Place a single layer of sliced, baked zucchini evenly on the bottom on the pan (on top of the uncooked crust).
- Sprinkle ¾ cup sharp cheddar over the zucchini.
- Pour the chicken/cottage cheese mixture over the cheddar.
- Top, in a single layer, the remaining zucchini.
- Sprinkle the remaining ¾ cup cheese evenly over the zucchini.
- Bake for 10 minutes at 450° F.
- Reduce heat to 350° F and cook for an additional 30-35 minutes or until golden brown and crust pulls away slightly from the sides of the pan.
- Allow to sit for at least 10 minutes before cutting.
- 1 wrap (whole wheat, rye or barley)
- 1 ½ tbsp. hummus
- 2 large or 3 small falafel balls
- 1 cup salad roughly chopped (e.g. lettuce, cucumber, onion,
- garlic, tomato)
- ½ cup parsley and mint (roughly chopped)
- Warm falafel balls for ~1 minute in microwave on high
- Briefly heat wrap in a non-stick frypan (one side only)
- Smear hummus over the unheated side of the wrap
- Break falafel balls into a line across the centre of the wrap
- Add salad and herbs on top of falafel
- Roll tightly
Polenta Pepperoni Pizza
You can also substitute the pepperoni or add extra toppings — ham, cooked ground beef and/or sausage, roasted red peppers, or leave it plain cheese!
- 36 ounces precooked polenta
- 3 tablespoons water
- 2 tablespoons cornstarch
- 2 tablespoon gluten free all-purpose flour
- 1½ tablespoon chopped chives
- 1 cup grated sharp cheddar cheese
- ½ cup grated fresh Parmesan cheese
- 2 cups tomato sauce
- t tablespoon chopped chives
- 1 tablespoon fennel
- 1 teaspoon salt
- 1 teaspoon sugar
- ½ teaspoon coarse ground pepper
- pepperoni slices (as much as you like)
- Preheat oven to 450F. Spray pizza pan with nonstick cooking spray.
- Slice half the polenta, and place in food processor. Process polenta until smooth. Transfer processed polenta to a bowl.
- Process the remaining polenta and transfer to the bowl.
- Add the water, cornstarch, flour, and chives to the food process and blend until mixed well.
- Gradually add the processed polenta and blend until smooth. If the polenta does not get smooth, add a little water at a time until the mixture becomes similar to the consistency of cake frosting.
- Spread polenta evenly on pizza pan (I used a cookie sheet).
- Bake for 20 minutes.
- While crust is baking, make the pizza sauce.
- In a medium pan, mix together the tomato sauce, 1 tablespoon chopped chives, fennel, salt, sugar and pepper.
- Bring mixture to a boil, then reduce heat and simmer for 12 minutes (longer is OK), stirring occasionally.
- While the sauce is simmering, grate the cheeses and set aside.
- Remove polenta from oven, and spread the sauce evenly over polenta crust.
- Top with sliced pepperoni (as much as you like).
- Sprinkle the grated cheddar evenly over the pepperoni.
- Sprinkle the parmesan cheese evenly over the cheddar.
- Bake 25 minutes more or until cheese is melted. Remove from oven, and let stand for 15 minutes before serving.
Shrimp and Rice Casserole
A quick and easy FODMAP-free casserole! Serve with a salad for a well-balanced healthy dinner.
- 1 cup cooked white basmati rice *
- 1 pound medium shrimp, peeled and deveined
- 2 tablespoons olive oil
- ½ red bell pepper, seeded and chopped
- ½ cup green onion (green part only), chopped
- 1½ cup lactose free plain yogurt or lactose free cream cheese
- 2 cups grated extra sharp Cheddar
- Salt and pepper
- ⅓ cup crushed gluten free crackers (such as Glutino original)
- 1 tablespoon dairy free butter substitute, melted
- Preheat oven to 325° F.
- Cook the rice according to package directions minus ¼ cup water. Drain and cool.
- Bring 2 cups water and ½ tablespoon salt to a boil in a medium saucepan and cook the shrimp for 1 minute. Drain immediately and set aside.
- Heat the olive oil in saucepan and sauté the pepper and green onion until soft, about 5 minutes.
- In a large bowl, combine the rice, yogurt or cream cheese, 1½ cups of cheese, shrimp and vegetables.
- Add salt and pepper, to taste and mix well.
- Spray a 9-inch square baking pan or an 11 by 7-inch glass casserole dish with non-stick cooking spray and spread the rice/shrimp mixture evenly throughout the pan.
- Top the mixture with the remaining ½ cup cheese.
- Toss the crushed crackers with the melted butter and sprinkle evenly over the casserole.
- Bake for 30 minutes, until bubbly.
* If you can tolerate wild rice, that makes this dish healthier and more delicious. If you use plain white rice, try adding ½ teaspoon curry powder or ground cumin to the rice while cooking to give this dish a deeper flavor.
Steamed Lobster Tails with New England Clam Chowder Sauce
- 4 4-ounce lobster tails
- ¼ tablespoon kosher salt
- 1 gallon water
- ½ teaspoon white wine
- 3 each star anise (not to be confused with anise seed)
- 2 cups mirepoix (green onions, red bell peppers, celery and ginger)
- 1 each large bowl of ice water
- Combine all ingredients (except lobster) in an 8 quart pot and bring to a boil.
- Place lobster tails in a another 8 quart pot and carefully pour boiling liquid over lobster tails and allow to steam for approximately 6 minutes.
- Remove tails from liquid and place in ice water for 5 minutes to stop the cooking process.
- Remove tails from ice and begin to remove lobster meat from the shell.
- Cut each lobster tail into 6 large pieces, place in oven safe dish and add 2 tablespoons of water to dish and cover with lid or foil.
- Refrigerate until ready to serve.
- Reheat lobster at time of service by placing it in a 170° F oven for approximately 15 minutes.