FODMAP cookbook review: the 28-day plan for IBS relief
I have been following Lauren Renlund‘s blog since she started it and when I read that she was bringing out a cookbook, together with fellow Canadian IBS dietician Audrey Inouye, from IBS Nutrition, I couldn’t wait to get it. Low FODMAP cookbooks are still pretty scarce and it is always wonderful to have another resource to get recipe inspiration and FODMAP information from! The book is called: The 28-day plan for IBS relief*: 100 simple low FODMAP recipes to soothe symptoms of Irritable Bowel Syndrome.
I have received this book from Lauren and Audrey, but this review is written from my own experience with this book and is my honest opinion.
This cookbook is both a great FODMAP resource ánd contains lots of recipe inspiration. Lauren and Audrey are both Monash-trained dieticians and they start their book with giving you all the information you need to follow the low FODMAP diet.
FODMAP information and meal plan’s
The book starts with a thorough explanation of the low FODMAP diet. Next to that, Lauren and Audrey give very useful tips for other things you can try to manage your IBS.
The book is focused around a 28-day meal plan and guides you through the first part of the low FODMAP diet with tips about what to eat and what to avoid, how to stock your pantry and four weekly meal plans with grocery lists. Very useful when you don’t know how to get through the elimination phase of the diet: you simply follow the meal plans in the book.
100 low FODMAP recipes
Of course, you cannot make meal plans without recipes. The second part of the book consists of 100 simple low FODMAP recipes divided into:
- Breakfast and smoothies
- Soups, salads and sides
- Meatless mains
- Fish and seafood
- Poultry and meat
- Snacks and desserts
- Broths, sauces, oils and dressings
The recipes are very variated. Recipes you can find in the cookbook are for example: raspberry cheesecake smoothie, quinoa-berry breakfast bake, curry lentil soup, feta tomato and spinach rice, curry egg salad sandwich, mushroom quinoa burgers, roasted red pepper hippy bowl, ginger-lime salmon burgers, prosciutto-wrapped chicken, barbecue pulled pork, roasted red pepper hummus, peanut butter power balls and chocolate chip cookies.
I always like to see low FODMAP versions of classic recipes in cookbooks, but I love original recipes too and this cookbook is a great mix of that. I put post-its on the recipes that I want to try and I still have a lot to cook!
Lauren and Audrey allowed me to share on of their recipes with you on my blog and I picked their recipe for classic chocolate chip cookies. You can find the recipe below this review!
The chocolate chip cookies are thin and crunchy which is very yummy! I am a fan of both thick and thin chocolate chip cookies, so now I am still looking for a recipe for thick low FODMAP chocolate chip cookies. If you have any recommendations, let me know!
I am excited about this book. I think it is a great resource for FODMAP beginners, but also when you are a more experienced fodmapper, some of the information in the book is still very useful and I really like the recipes. It is wonderful to have a cookbook where you can make every recipe, without having to check whether all the ingredients are low FODMAP or not.
With some “FODMAP cookbooks” you still have to be careful because the ingredients are not always all low FODMAP. With this cookbook that is not the case. Lauren and Audrey are knowledgable about the diet and the cookbook follows the Monash University FODMAP guidelines. I can definitely recommend this cookbook to both FODMAP beginners and more experienced fodmappers. You can buy The 28-day plan for IBS relief on Amazon for $14*
*These links are affiliate links. This means that I get a small compensation when you buy something through this link. It doesn’t cost you anything extra, but you help Karlijn’s Kitchen with it tremendously!Print
A recipe for low FODMAP chocolate chip cookies from The 28-plan for IBS relief by Lauren Renlund and Audrey Inouye
- 8 tbsp (1 stick) butter, soft
- 1/2 cup white sugar
- 1/2 cup packed brown sugar
- 1 large egg
- 1 tsp vanilla extract
- 1/4 tsp salt
- 3/4 cup + 2 tbsp low FODMAP flour blend
- 1/4 cup almond flour
- 1/2 tsp xanthan gum
- 1/2 tsp baking soda
- 3/4 cup chocolate chips
- Pre-heat the oven to 325 F. Line a sheet pan with parchment paper.
- In a large bowl, using a fork, cream the butter, white sugar, and brown sugar until well combined.
- Beat in the egg, vanilla and salt.
- In another bowl, whisk together the flour blend, almond flour, xanthan gum and baking soda
- Slowly mix the flour mixture into the butter mixture until just combined.
- Stir in the chocolate chips.
- Chill the dough in the refrigerator or freezer for at least 10 minutes.
- Leaving about 2 inches of space between each cookie, drop spoonfuls of the dough onto the prepared sheet pan. You should have 36 small cookies.
- Transfer the sheet pan to the oven, and bake for 10 minutes, or until just lightly browned on the bottom and soft but firm on top. Remove from the oven. Let cool for at least 5 minutes on the sheet pan and then transfer to a cooling rack.
- Prep Time: 20
- Cook Time: 10
- Category: Cookies
- Method: Oven
- Cuisine: American
- Serving Size: 4 cookies
- Calories: 397
- Fat: 16
- Saturated Fat: 10
- Carbohydrates: 37
- Fiber: 2
- Protein: 3
Keywords: low FODMAP chocolate chip cookies, gluten-free chocolate chip cookies
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