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Intolerance Friendly Kitchen Cookbook

BY Georgia McDermott
A side on view of gluten free almond croissants. The croissants are all facing the camera, exposing their lamination and beautiful layers. The croissants are being sprinkled with icing sugar that comes down from the top of the image
An aerial view of gluten free custard danishes topped with custard, vibrant strawberries and raspberries. The danishes sit atop a baking tray lined with baking paper

Given that the launch of my new cookbook, Intolerance Friendly Kitchen, is under a month away, I figured now might be the time to chat a bit more about what’s inside. 

Intolerance Friendly Kitchen is a predominantly baking based cookbook. It is half sweet and half savoury, covering everything from gluten free croissants to gluten free, vegetarian and FODMAP friendly empanadas. We also delve into dumpling wrappers, filled pasta, noodles and breads.  It is a collection of recipes to celebrate delicious foods made suitable for special diets. 

The book contains over 100 gluten free, FODMAP friendly and intolerance friendly recipes, many of which use only one flour. It caters to the following intolerances and allergens: 

  • 100% of the recipes are gluten free, suitable for FODMAP, gluten intolerance and coeliac requirements
  • 100% of the recipes are FODMAP friendly – not a bean flour in sight!
  • The savoury recipes are all vegetarian, with many vegan options
  • There are a wealth of egg free, dairy free and vegan recipes (both sweet and savoury) 
  • Lots of recipes catering to starch free, gum free and corn free requirements
  • Nut free requirements are very well catered for (although nut allergies can be life threatening, so care needs to be taken in purchasing only nut free milks, allergen safe flours, etc)
  • Soy, sesame 
Baking ingredients on a brightly sunlit white marble table. Two glasses of water sit in the top of the image and cast a pattern down across the baking ingredients

To order the book online

Buy the book in Australia:

PENGUIN RANDOM HOUSE AUSTRALIA
BOOKTOPIA
DYMOCKS
READINGS
ANGUS AND ROBERTSON
QBD BOOKS
AMAZON

A Monash update

Monash lowered the threshold of some fruits and vegetables after Intolerance Friendly Kitchen went to print. These include strawberries and tomatoes. Strawberries used to have an unlimited FODMAP threshold, whereas they are now considered FODMAP friendly in serving size of 65g or less.

Most of the berry recipes in the book are within this threshold. The custard tart will need to use less strawberries on top if you need to keep it within acceptable fructose limits. Use 2 punnets of strawberries instead of 2-3. if you don’t react to strawberries, ignore this and eat as many as you like. 

The other recipe that has been impacted is the tomato tart. If you react to tomatoes, ensure you use common tomatoes. They are FODMAP friendly in a 65g (or 1/2 tomato) serving per person. This means you will need to use 3 tomatoes (or roughly 390g tomato) so that each serving is  65g. If you don’t react to tomatoes, ignore this and eat as many as you like. 

Amendments

The quantity of water used for the Yorkshire puddings was left out of the ingredients list. They use 1/2 cup (125ml) water in addition to the 1 cup (250ml) milk. 

The recipes and the dietary requirements they cover

Below, I have listed the main dietary requirements that the recipes cover. Unless explicitly specified, the recipes don’t contain corn, nuts, soy or sesame. 

Sweet recipes

Breakfast recipes

A bowl of gluten free, oat free porridge topped with caramelised bananas and cinnamon sits atop a rust coloured linen tea towel. A ceramic mug of tea sits to the bottom left of the image

‘Kind of Porridge’ – dairy free option, starch free, gum free, vegan option, FODMAP friendly, gluten free (does not contain oats or quinoa)

Crumpets – dairy free option, starch free option, gum free, egg free, vegan option

Mix and match pancakes – dairy free option, starch free option, gum free, FODMAP friendly, gluten free 

Seeded no bake bars – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free, nut free option, refined sugar free (contains nuts)

fluffy ricotta pancakes (using homemade lactose free ricotta) – low lactose, starch free, gum free, FODMAP friendly, gluten free

Weekend waffles – lactose free option, gum free, FODMAP friendly, gluten free 

Vegan breakfast banana bread – Dairy free, gum free, egg free, vegan, FODMAP friendly, gluten free 

A gluten free crumpet sits atop a pale pink ceramic plate. The crumpet is topped with melting butter and a drizzle of honey

Pastry based 

A side on view of gluten free almond croissants. The croissants are all facing the camera, exposing their lamination and beautiful layers. The croissants are being sprinkled with icing sugar that comes down from the top of the image

Sweet shortcrust pastry – low lactose, FODMAP friendly, gluten free (contains nuts) 

Sour cream pastry – FODMAP friendly, gluten free 

Xanthan gum free rough puff pastry – gum free, FODMAP friendly, gluten free

Vanilla slice – gum free option, low lactose option, FODMAP friendly, gluten free

Croissants – low lactose, FODMAP friendly, gluten free

Almond croissants – low lactose, FODMAP friendly, gluten free (contains nuts)

Pain au chocolat – low lactose, FODMAP friendly, gluten free

Custard Danishes – low lactose, FODMAP friendly, gluten free (corn free option) 

Choux pastry – low lactose option, gum free, starch free option, FODMAP friendly, gluten free

Eclairs – low lactose option, FODMAP friendly, gluten free (corn free option) 

Crème puffs – low lactose, gum free, FODMAP friendly, gluten free (corn free option) 

A side on macro view of a gluten free cream puff that has been sliced in half, exposing the whipped cream innards

Baked

An aerial view of a gluten free, FODMAP friendly loaf of chocolate babka. The babka sits atop a white marble table and two slices face upwards to reveal the marbled chocolate innardsVegan scones – dairy free, gum free option, egg free, vegan, FODMAP friendly, gluten free

Hot cross buns – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free

Basque cheesecake – lactose free, starch free, gum free, FODMAP friendly, gluten free, grain free 

Babka – FODMAP friendly, gluten free 

Cheesecake with graham cracker style base – low lactose, starch free, gum free, FODMAP friendly, gluten free 

Pies, tarts and puddings

An aerial view of gluten free, FODMAP friendly baklava sits atop a dark grey backdrop. Some slices of baklava are tilted towards the camera to expose the layers and the nutty filling
Gluten free, FODMAP friendly ‘not quite baklava’

Strawberry rhubarb pie – gluten free 

Cobbler – low lactose, gluten free 

Tiramisu – low lactose, FODMAP friendly, gluten free

Fruit and custard tart – low lactose, gum free, gluten free 

Chocolate molten cakes – low lactose, starch free, gum free, FODMAP friendly, gluten free, grain free 

Baklava – low lactose, FODMAP friendly, gluten free (contains nuts) 

Cr̬me patisserie Рgum free, FODMAP friendly, gluten free (corn free option)

Vegan cr̬me patisserie Рdairy free, egg free, vegan, FODMAP friendly, gluten free (corn free option)

Lactose free ricotta – low lactose, gum free, FODMAP friendly, gluten free

A gluten free, FODMAP friendly strawberry and rhubarb lattice pie sits atop a white marble table in an aerial shot
gluten free, FODMAP friendly strawberry and rhubarb lattice pie using the enriched gluten free pastry from the book

Cakes 

A gluten free chocolate cake sits atop a white marble table against a rusty brown backdrop. A slice of the cake has been removed and is held up by a hand from the left of the image. The whole cake is being sprinkled with snow-like icing sugar, and soft light filters through two water glasses to the right of the image
Easy gluten free chocolate cake

Vegan chocolate cake – dairy free, gum free, egg free, vegan, FODMAP friendly, gluten free

Easy chocolate cake (which also works as muffins) – dairy free option, starch free, gum free, FODMAP friendly, gluten free 

Birthday sheet cake – low lactose, gum free option, FODMAP friendly, gluten free 

Lemon drizzle – low lactose, starch free, gum free, FODMAP friendly, gluten free 

Wholegrain carrot cake – low lactose, starch free, gum free, FODMAP friendly, gluten free

Blueberry muffins – dairy free option, starch free, gum free, FODMAP friendly, gluten free

Vegan blueberry muffins – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free

Banana cake – low lactose, starch free, gum free, FODMAP friendly, gluten free

Lamingtons – low lactose, starch free, gum free option, FODMAP friendly, gluten free 

A side on view of a slice of gluten free, FODMAP friendly vanilla birthday cake. It is topped with brown butter chocolate icing and sprinkles
Gluten free, starch free and gum free vanilla sheet cake

Cookies 

A close up aerial view of a gluten free homemade Tim Tam. It sits against a mottled grey and rust coloured backdrop
Gluten free chocolate sandwich biscuits (just like a Tim Tam, wink wink)

Any flour brownie cookies – low lactose, starch free option, gum free, FODMAP friendly, gluten free

Grain free choc chip cookies – low lactose, starch free, gum free, FODMAP friendly, gluten free, grain free

Choc chip cookies – low lactose, starch free, gum free, FODMAP friendly, gluten free

Chocolate biscuit sandwiches – low lactose, starch free, gum free, FODMAP friendly, gluten free

Passionfruit and lime yoyo biscuits – low lactose, egg free option, FODMAP friendly, gluten free 

Anzac style biscuits – low lactose, starch free, gum free, egg free, FODMAP friendly, gluten free 

Brownies – low lactose, starch free, gum free, FODMAP friendly, gluten free, grain free, nut free option (contains nuts)

A side on, moody shot of a brownie topped with vanilla ice cream and melted chocolate. The chocolate drips down from the top of the image and drizzled onto the melting ice cream below. The shot is dark and moody
Gluten free, FODMAP friendly brownies with a nut free option

Sweet Sourdough

A close up aerial view of gluten free cinnamon scrolls, snug on a tray. The middle scroll is plain, but surrounded by scrolls smothered in low lactose cream cheese icingCinnamon scrolls – low lactose, gum free, egg free, FODMAP friendly, vegan option

Cinnamon raisin sourdough –  dairy free, gum free, egg free, vegan, FODMAP friendly, gluten free

Chocolate muffins – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free

Croissants – gum free, egg free option, vegan option, FODMAP friendly, gluten free

Pancakes – low lactose, starch free option, gum free, gluten free, FODMAP friendly

Brownies – low lactose, starch free, gum free, FODMAP friendly, gluten free 

A stack of four gluten free croissants sits atop a white marble table against a white backdrop

Savoury recipes

Pastry

An aerial view of a gluten free tomato, thyme and goats cheese galette. The galette is golden brown and sits atop a dark grey metal backdrop

Traditional puff pastry – low lactose, starch free option, gum free option, egg free, FODMAP friendly, gluten free

Rough puff pastry – low lactose, starch free option, egg free, vegan option, FODMAP friendly, gluten free

Vegetarian or vegan sausage rolls – dairy free option, starch free option, gum free option, egg free option, vegan option, FODMAP friendly, gluten free, vegetarian

Curried vegetable pie – low lactose option (contains paneer) egg free option, FODMAP friendly, gluten free, vegetarian

Tomato, goats cheese and thyme galette – low lactose, starch free option, gum free option, gluten free (contains nuts) 

Chinese scallion pancakes with vegan option – Low lactose option, FODMAP friendly option (contains milk powder) gluten free 

Empanada pastry – low lactose, egg free option, FODMAP friendly, gluten free 

Cheese and corn empanadas – low lactose, FODMAP friendly, gluten free (contains corn) 

Yorkshire puddings – dairy free option, gum free, FODMAP friendly, gluten free 

Roti – low lactose option, FODMAP friendly option (contains milk powder) gluten free 

Tortillas – low lactose, starch free option, gum free, egg free, vegan option, FODMAP friendly, gluten free 

Vegan taco mince – dairy free, egg free, vegan, FODMAP friendly, gluten free, nut free option (contains soy and nuts)

Savoury scone – low lactose, starch free, gum free, FODMAP friendly option (contains dairy yoghurt) gluten free

An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table

Savoury Sourdough

An aerial view of three gluten free sourdough pizza bases topped with FODMAP friendly pizza sauce and melty cheese. The pizzas sit in a diagonal pattern on the table and a glass of water sits in the top right hand side of the imageSourdough starter guide

White bread sourdough – dairy free, gum free, egg free, vegan, gluten free, FODMAP friendly

Everything dough – dairy free, gum free, egg free, vegan, gluten free, FODMAP friendly

Starch free loaf – dairy free, starch free gum free, egg free, vegan, gluten free, FODMAP friendly

Fougasse – dairy free, gum free, egg free, vegan, gluten free, FODMAP friendly

Olive and rosemary sourdough – dairy free, gum free, egg free, vegan, gluten free, FODMAP friendly

Cheddar and jalapeno sourdough – low lactose, gum free, egg free, gluten free, FODMAP friendly 

Vegemite scrolls – low lactose, gum free, egg free, gluten free, FODMAP friendly 

Baguettes – dairy free, gum free, egg free, vegan, gluten free, FODMAP friendly

Wholegrain pizza bases – dairy free, starch free, gum free, egg free, vegan, gluten free, FODMAP friendly

Flatbread – dairy free, starch free, gum free, egg free, vegan, gluten free, FODMAP friendly

An aerial view of gluten free sourdough vegemite scrolls in harsh sunlight. Water glasses sit to the right of the image and create filtered light

Yeasted Breads 

A side on view of an enriched yeasted loaf of gluten free bread. It sits atop a white marble table against a white backdrop

Everyday bread – dairy free, gum free, egg free, vegan, gluten free, FODMAP friendly

Ultimate wholegrain – dairy free, starch free, gum free, egg free, vegan, gluten free, FODMAP friendly

Enriched bread – low lactose, FODMAP friendly, gluten free 

Yeast free buckwheat seed bread – dairy free, starch free option, gum free, egg free, vegan, gluten free, FODMAP friendly

Regular pizza bases – lactose free, starch free option, gum free, FODMAP friendly, gluten free

Pizza sauce – low lactose, egg free, vegan option FODMAP friendly, gluten free, vegetarian

Sausage and caramelised fennel pizzas – low lactose, gum free, vegan option, FODMAP friendly, gluten free, vegetarian (contains soy) 

An aerial view of a gluten free, vegetarian sausage pizza with caramelised fennel and smoked mozzarella. The pizza sits atop a green ceramic plate against an olive green table top

Pasta and noodles

A side on view of gluten free egg noodles in the making. Set against a white marble table and white backdrop, noodles are draped over a spoon handle to dry as others are strewn across the table

Egg pasta without xanthan gum – dairy free, gum free, FODMAP friendly, gluten free

Spinach ravioli with cacio pepe filling and brown butter sage sauce – low lactose, starch free option, FODMAP friendly, gluten free

Soy and sesame Ramen – lactose free, vegan option, FODMAP friendly, gluten free (contains soy and sesame) 

Egg noodles – dairy free, FODMAP friendly, gluten free 

laksa with egg noodles – lactose free, gum free option, egg free option (if using vegan noodles) vegan option, FODMAP friendly, gluten free, vegetarian (contains soy)

Dan dan noodles – dairy free, egg free option, vegan option, FODMAP friendly, gluten free, nut free option, (contains soy, sesame, nuts)

Chow mein – dairy free, FODMAP friendly, gluten free, vegetarian

An aerial view of two bowls of FODMAP friendly, vegetarian or vegan and gluten free ramen. The bowls sit on a beige linen tea towel and a glass of water sits in the top right corner. The ramen is topped with smoked tofu slices, corn, spring onion greens, sliced nori and pak choi
FODMAP friendly, gluten free and vegetarian or vegan ramen

Mostly Dumplings

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings
Gluten free dumpling wrappers with tofu filling and FODMAP friendly chilli oil


Dumpling wrappers – dairy free, starch free option, gum free, egg free, vegan, FODMAP friendly, gluten free

tofu dumpling filling – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free (contains soy) vegetarian

Spinach and water chestnut dumpling filling – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free (contains soy, sesame) 

Dumpling soup – dairy free, starch free, gum free, egg free, vegan, FODMAP friendly, gluten free (contains soy, sesame) vegetarian 

Skirt dumplings – dairy free, gum free, egg free, vegan, FODMAP friendly, gluten free, vegetarian 

Chilli oil –  vegan, FODMAP friendly, gluten free (contains sesame)

Dumpling dipping sauce – vegan, FODMAP friendly, gluten free (contains sesame)

Potato and pea samosas – low lactose, egg free, vegan option, FODMAP friendly, gluten free

Quick imli chutney – lactose free, vegan, FODMAP friendly, gluten free

Okonomiyaki – dairy free option, starch free, gum free, FODMAP friendly, gluten free, vegetarian

Vietnamese spring rolls – dairy free, gum free, egg free, vegan, FODMAP friendly, gluten free

A pleated gluten free dumpling is suspended against a white backdrop by a chopsticks held by a hand to the top left of the image. The dumpling has been dipped into a white ceramic bowl of chilli oil, and a drip of oil is in motion
FODMAP friendly dumpling dipping sauce

9 Comments

  1. Ordered! Have tried your gf anzacs so far, the choc chip cookies are next. I reallly would love some scones that are nut-free and corn free. Can’t wait!

    Reply

  2. WOWZA this is the most exciting gluten-free cookbook I think I’ve ever seen! Ordering now and am so excited to bake from this beauty!

    Reply

  4. Hi! I just saw your recipe for GF croissants and got so excited! I’m totally dairy free, though, and I was wondering if you make any recommendations in the book/on general for optional subs to make it DF and not just low lactose? (I’m sure it wouldn’t be as good as real milk and butter, but I haven’t had a croissant for 10 years so I’d take whatever imitation I can get!

    Reply

    1. Hi Shaina! The milk can easily be subbed out for a plant based alternative, but the butter is more tricky. I’m not sure where you are based, but in Australia we don’t seem to have too many excellent vegan butter brands. A lot of recipe sites suggest Miyokos (this has cashews though) or Earth Balance Buttery sticks in dairy free croissants, so you could try and get your hands on those. You will likely need to refrigerate the dough more often than the regular sort, and keep a close eye out for the butter as the croissants proof.

      Personally I find the sourdough croissant recipe a little more forgiving, so it might be worth working with that one first!

      Reply

      1. Thanks so much! I’m in the US and I do have access to those brands. I’ll give it a try the next time I have time for a big baking project!

        Reply

  5. I saw your gluten free croissant and I’m ao excited!! I’m french so they hold a special place in my heart. One question: im gluten free and corn free which really limits a lot of choice. How much of your recipes are corn free? I saw 2 mentioning no corn. does it means that all the other ones have corn?

    Reply

    1. Hi Amira! I think you might have read it the wrong way around. There are a couple that contain corn with no substitutes (things like the corn empanada filling) but the rest of the recipes contain no corn. There are also a few with a corn free option – the creme patissiere is made with cornflour (which impacts things like the eclairs) but there is an option to use a different starch in case of corn allergies 🙂

      Reply

  6. OMG! I’M SO EXCITED!!! Someone on my GF BAKING Facebook group suggested your book so I went on AMAZON to look it up. Can’t wait till it arrives! I’ve had digestive problems my entire life, (75yrs) and my diet now is SO restricted. I’m an accomplished cook/baker who cannot eat most of what I make for others. You’ve given me some HOPE! Keeping my condition in remission is a delicate balancing act. If I can expand my choices and bring some real pleasure back to eating, then life will be more joyous! Thank you! I am optimistic!

    Reply

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