Food For All


Being invited over for a meal is always a little stressful for me. I worry that there will be nothing for me to eat, so, in response I always offer to bring a side or two. In addition to making sure that I will not starve during the dinner party, it alleviates the nuisance of me going through what I can or cannot eat with the host. Yes, I can have lettuce, spinach, kale, tomatoes, and I can also have brussel sprouts, but, only a serving of two. No, I cannot have onions, garlic, wheat, beets, and asparagus. You get my drift. The only people I feel comfortable burdening with this information is my family. Maybe I should not feel this way, but that is where I am right now. Maybe one day I will respond to an invite with a yes I would be delighted to attend and here is the low FODMAP grocery list. That being said, if I am going to offer to cook a side dish then I feel responsible and want to bring something that everyone enjoys and not just something that is safe for me to eat.

My dear friend and partner of Contented Belly invited a few of us over for a relaxing weekend lunch. I brought a green salad and a side dish that I found in The Complete Low-FODMAP Diet cookbook by Dr. Sue Shepherd and Dr. Peter Gibson, experts on fructose malabsorption and the FODMAP diet. It is a light, tasty, and easy recipe that goes well with various meals and is good for people on the FODMAP diet, are gluten-free, and anyone who likes good food. The best part was that folks at the lunch did not know that it was a low-FODMAP dish and were loving it. I actually regretted not doubling the recipe because everyone kept going back for seconds. Since it was such a hit, I thought it was worth sharing here.

Squash, Rice, & Ricotta Slice
p. 134


  • ½ cup (35 g) fresh gluten-free bread crumbs (made from day-old bread)
  • 1/3 cup (65 g) arborio rice
  • 1 cup (200 g) grated winter squash
  • 1 large zucchini, grated
  • 2 eggs, lightly beaten
  • 1 ¼ cup (225 g) firm fresh ricotta or feta
    • I recommend substituting goat cheese if it does not bother you.
  • 2/3 cup (50 g) grated Parmesan
  • Salt and freshly ground black pepper to taste


  • Preheat the oven to 3500C
  • Grease a 9 inch (22 cm) square dish
  • Spread half of the bread crumbs on the dish, shake away any excess
  • Boil 2 cups (500 ml) of water in a medium saucepan, add and cook rice over medium-high heat for 12-15 minutes until tender, drain rice, and return to the pan.
  • Stir in grated squash and zucchini. Cover and set aside.
  • Combine eggs and cheeses in a large bowl and season with salt and pepper.
  • Add rice mixture until well combined
  • Pour mixture into prepared dish and cover with the remaining bread crumbs
  • Bake for 45-55 minutes, until firm when pressed
  • Set aside for 5-10 minutes before cutting into slices or squares

Photo taken by barbbarbbarb on Flickr


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