FODMAP Friendly: 95 Vegetarian and Gluten-Free Recipes for the Digestively Challenged

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This is the low-FODMAP cookbook vegetarians have been waiting for.

It’s tough when the foods you love don’t love you back. If you’re dealing with digestive issues, cutting out high-FODMAP foods can bring relief—but it’s hard to say goodbye to wheat, dairy, and many fruits and veggies. And if you’re vegetarian or vegan and going low-FODMAP? It can be even harder to fill your plate!

Georgia McDermott comes to the rescue in FODMAP Friendly, with 95 vegetarian, vegan-friendly, and gluten-free recipes for the digestively challenged. Her delicious, low- to no-FODMAP fare covers all the bases:

  • Lighter meals and breakfasts, like Grain-Free Olive Oil Granola and Roasted Pepper and Halloumi Shakshuka
  • Hearty dinners, from Tempeh Chili to Pepper, Pesto, and Goat Cheese Galette
  • Delectable desserts—Pavlova with Roasted Lemony Strawberries, anyone?
  • Festive food and drinks for a crowd, including Salted Honey and Sage Baked Camembert and Passion Fruit Caipirinhas

FODMAP sensitivity varies from person to person, so Georgia includes a wealth of suggestions for exploring what does and doesn’t work for you. Onion and garlic don’t bother you? Add them! The thought of tomatoes turns you off? Don’t eat them! Living with IBS, Crohn’s disease, colitis, SIBO—you name it—shouldn’t mean needlessly missing out on the flavors you crave. This is low-FODMAP eating—made friendly for everyone.

From the Publisher

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Serves 4 to 6

Involtini will forever be associated with celebrations for me. My mum has always made them as the vegetarian contribution for family get-togethers. I also celebrate the mere fact that I have them in the fridge because once they’re made, you’ve got dinner and lunch sorted for a week.


1. Heat frying pan over medium heat and add tomatoes and 1 cup water. Cook until tomatoes break down.

2. Slice eggplants lengthwise to ½ inch thick—thin enough to roll, but thick enough to hold ricotta. Place the slices in a colander over the sink and salt generously.

3. Combine the ricotta, herbs, Parmesan, capers, oil, spices, and the remaining pinch of salt in a large bowl then set aside.

4. Spread cooked tomatoes over the bottom of a large casserole dish. Take a slice of eggplant and spoon a tablespoon of the ricotta mixture onto one end of the eggplant slice. Roll up then place into tomatoes, seam side down. Repeat.

5. Once the involtini are assembled, grate cheddar on top. Bake for around 30 minutes, until bubbling and brown. Remove from the oven, let cool slightly, and serve.


2 pounds ripe tomatoes, chopped, or one 28-oz can diced tomatoes with no added salt or flavors

3 to 4 eggplants

Pinch of sea salt, plus extra for the eggplant

2 cups fresh ricotta & 1 cup grated vegetarian Parmesan

1 bunch each of dill, mint, and basil, finely chopped

¼ cup capers, drained; 2½ tablespoons olive oil

2 teaspoons ground nutmeg & 1 teaspoon red pepper flakes

Pinch of cracked black pepper & cheddar cheese, to finish

fodmap;low fodmap

fodmap;low fodmap

fodmap;low fodmap

fodmap;low fodmap

fodmap;low fodmap

fodmap;low fodmap

FODMAP Friendly: 95 Vegetarian and Gluten-Free Recipes for the Digestively Challenged
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