Named for a town outside Milan where it was originally made in the 11th century, «Gorgonzola» (gohr-guhn-ZOH-lah) is a bleu-veined cheese, with a savoury, slightly pungent flavour. It comes in a strong («piccante») aged type and in a creamy («dolce» i.e.«sweet»), less piquant version: make sure you pick the latter for this recipe.
|g||gluten free/wheat free penne||4 cups|
|g||Gorgonzola cheese, or other creamy blue cheese, coarsely chopped|
|2 tbsp||whipping cream 35%||30 mL|
|1 pinch||salt [optional]||g|
|ground pepper to taste [optional]|
Before you start
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.
Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.
- To save time, the sauce preparation and the pasta cooking can be done at the same time. Start cooking the pasta.
- Meanwhile, coarsely cut the cheese into pieces. Put them in a serving bowl and heat min in a microwave oven or in a small saucepan on the stove-top about 2 min over very low heat (cheese should be softened, not cooked). Pour in the cream and stir.
- Pour the drained pasta into the bowl with the cheese. Add pepper to taste and salt only if needed, since the blue cheese is already rather salty. Mix well and serve in the warmed dishes.
If another less creamy blue cheese were to be used instead of Gorgonzola, you may need to add in some milk.
Nutrition Facts Table
per 1 Serving ( g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
ClaimsThis recipe is :
- Diet-related health claims :
- Free :
- Added Sugar
- Excellent source of :
- Phosphorus, Vitamin B12
- Good source of :
- Calcium, Potassium
- Source of :
- Fibre, Folacin, Iron, Niacin, Pantothenic Acid, Selenium, Vitamin A, Vitamin B2, Zinc
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Before you start
These soufflés are cooked and served in individual porcelain moulds. Choose round ones with cm high vertical sides, and an internal diameter of cm, which will contain about ml or 2 cups when 3/4 full. The high vertical sides will contain the soufflé's up and down movements, while cooking and cooling, and avoid spilling.
The secrets for success are: 1) use eggs at room temperature, 2) avoid any trace of egg yolk in the egg whites, while separating them, and 3) refrain from opening the oven door too early.
A hand-held or stand mixer will make things easier for this recipe.
- Preheat the oven to °C/°F. Butter the moulds.
- Melt the butter in a saucepan using low heat. Add the flour, stirring until you obtain a paste. Pour in the milk, very slowly, stirring constantly. Cook for min, with occasional stirring to avoid lumps.
- Incorporate bits of blue cheese and the grated parmesan, gradually, using a wooden spoon. Add the grated nutmeg, salt (pay attention: blue cheese is rather salty!), and pepper to taste.
- Separate the egg whites and yolks carefully, taking care not to let any egg yolk mix with the egg whites. Remove the pan from heat and add the yolk(s). Set aside.
- In a separate bowl, using an electric mixer, beat the white(s) to form soft peaks. Incorporate into the cheese-yolk mixture, blending gently, using a spatula.
- Pour out into the buttered mould(s). Clean any drops on the inner sides: the soufflé will rise evenly if it has no obstacles on the inside of the dish.
- Put the mould(s) in the oven. After about 15 min, the soufflé(s) will be golden and ready. To verify, you can insert a tooth-pick into it. If it comes out clean, the soufflé is ready.
Serve without delay. Enjoy the view for a couple of minutes before eating: it is still too hot and a bit too runny to eat it right away.
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For people with gastrointestinal tract (GI) problems, it’s a pain in neck when it comes to checking low FODMAP food. But thankfully, there you go, cheeses are actually quite low in FODMAP.
Allow me to explain.
FODMAP often refers to the amount of lactose present in the cheese. Not exactly right, but close enough. That’s because lactose, as we know, is only one of the FODMAP carbohydrate. For the reason I explained in detail here.
So, it is depending on the milk source and the cheesemaking process after all.
According to the data (by ALOUETTE CHEESE USA LLC ) from the USDA, for every grams of crumbled gorgonzola cheese, there is 25g of protein, 28g of fat, and g of sugar & carbs. And that g includes a large portion of lactose, which is also a FODMAP. Even if we assumed that all carbs are FODMAP, the number is still fall within the range of your daily recommendation of g intake in low FODMAP diet (1).
For that reason, cheese including gorgonzola is considered low in FODMAP. That said, the lactose level also depends on a number of factors. See below.
Before we get into detail, you have to know where exactly the lactose from.
With the help of rennet and acid, most of the water gets drained away leaving a huge chunk of solid mass curd. It comprises fat, lactose, casein protein, whey protein, and ash.
Along with it, there is usually a starter culture of thermophilic bacteria added into the milk before forming the curd. As the aging period goes, these bacteria help to convert lactose (FODMAP) into lactic acid, which then dramatically reduces the lactose level in cheese.
That’s why fresh cheeses are higher in FODMAP than the aged hard cheese, a good example would be parmesan vs cheddar.
For the same reason, Parmigiano Reggiano (the real parmesan) which takes years to age is said to have little to none lactose in it. See FODMAP content in Parmigiano Reggiano.
What about the FODMAP in other cheeses?
For those with IBS and concerning about the FODMAP, you are fine to go with Monterey Jack, blue cheese, feta, brie, swiss cheese.
Other than that, you should stay away from cheeses like cottage cheese, ricotta, and cream cheese. They are slightly higher in FODMAP.
An easy way to identify low FODMAP cheese next time when you go to a grocery store is to look for a nutrition label with no/low lactose (go for carbs if can’t find lactose) — below than 5g.
With that in mind, never confuse dairy-free cheese and low FODMAP cheese. It literally means the cheese is made of other ingredients but not dairy, those replaced ingredients (such as nuts) could still be high in FODMAP.
So… look what i found this one on Amazon for you!
Continue reading my comparison of Gorgonzola vs Parmesan.
Blue Cheese Dressing Recipe (Keto and Low-FODMAP!)
I’m a lover of pretty much all things creamy – and cheesy. This gournet keto and low- FODMAP blue cheese recipe is my favorite salad dressing and dip! It’s super easy and incredibly inexpensive to make, compared to purchasing it off the shelf, at the store. If you love blue cheese dressing, this is your recipe!!
Dip in it, dunk in it, slather it on a sandwich or drizzle over your salad! Its an all-time favorite because its good on just about everything! And, when you make it yourself, you know that its made with ingredients you feel good about.
Blue cheese dressing is the number one salad dressing we use in our house. For years, we’d buy it in the refrigerated section, a pint at a time, for close to five bucks a bottle (yikes!). Other dressings that are shelf stable are full of preservatives and other ingredients that I just don’t want to put in my body. After always spending way too much buying it off-the-shelf, I figured that it couldnt be too difficult to make it at home – I was right!
Homemade Keto Blue Cheese Dressing
What I love about this dressing is that it’s pretty versatile. Because I eat low-FODMAP, I eliminate the garlic powder that’s typically added to blue cheese dressings and dips. If you do okay with a little bit of garlic powder, try adding a half-teaspoon. Not like this recipe needs extra flavor! It’s perfectly delicious without it.
If you like to switch things up, you can replace the blue cheese with feta, gorgonzola (oh gorgonzola!) or any other crumbly cheese.
My favorite herbs to add the blue cheese dressing
You can play around with adding a variety of herbs to your homemade dressing. Occasionally, I like to replace the dill in this recipe with tarragon. Yum! However, I feel the dill and chives really do make the recipe pop and they are my favorite herbs to use.
Another spice I like to add is aleppo pepper, which you can read about here, in my ingredient spotlight. It has a very gentle, mild heat and very complex, bright flavor. Its my secret ingredient to many recipes and takes your salad dressings to a whole new level. I use it to replace red chili pepper in other recipes because sometimes you want just a little bit hint of spice that wont overpower other flavors. Aleppo is perfect for that! Im kind of a spice wimp anyway
To lemon or not to lemon
I’m not a huge fan of lemon, but I enjoy just a little tang to my dressings. I always keep a jar of preserved lemon paste in my fridge. It lasts forever and has a more rounded, fruity, slightly salty flavor than lemon juice. Fresh lemon juice can absolutely be used in place of the preserved lemon paste, or eliminated altogether if you dont have a lemon handy. It’s not an essential ingredient, but it adds a little extra complexity that Im very fond of.
Buttermilk or half and half
The consistency of this blue cheese dressing is a bit thick, so I like to thin it just a bit. You can totally skip adding the buttermilk or half-and-half if you want to use this blue cheese dressing as a dip.
Buttermilk adds only a couple extra carbs to the entire recipe, but the flavor goes a long way. It lends a savory sweetness and only one carb per serving. I’ve also used half and half instead of buttermilk. Talk about creamy! And, you can add a teaspoon of sweetener to kick it up a notch, if you’d like. Did I say this recipe was versatile or what? After all, variety is the spice of life!
Storing the dressing
This blue cheese dressing doesn’t last long in our house. On the rare occasion that it lasts beyond a couple of days, it will keep in the fridge easily for about a week.
I’m a big fan of mason jars. They’re a must-have for storing sauces, dressings and a great many other things.
Whip some up and let me know how you like it!
Other recipes you might like:
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Blue Cheese Dressing (Keto and Low-FODMAP!)
- Prep Time:5 minutes
- Total Time:5 minutes
- Yield:About cups1x
- Category:Condiments and sauces
This keto and low-FODMAP blue cheese recipe is my favorite salad dressing recipe! It’s super easy to make and incredibly inexpensive, compared to other blue cheese dressings you buy at the store. If you love blue cheese dressing, this is your recipe!!
1 cup mayonnaise
1 cup sour cream
1 teaspoon apple cider vinegar
4 ounces blue cheese, crumbled
1/4 cup buttermilk or half and half
1/2 teaspoon black pepper
teaspoons chopped dill (fresh is best, but dried works, too)
2 teaspoons chives (fresh or dried. I prefer dried)
1/2 teaspoon dried mustard
1/2 teaspoonpreserved lemon puree or fresh lemon juice (optional)
1/2 teaspoonaleppo pepper (optional) read about aleppo pepper here!
Mix all ingredients together in a large bowl.
Pour, dip or dunk. Enjoy!
- Serving Size:About 1/4 cup
- Sugar:1 g
- Sodium: mg
- Fat:24 g
- Carbohydrates:1 g
- Protein:3 g
- Cholesterol:31 mg
Keywords: blue cheese, keto, low-fodmap, salad, dressing
Filed Under: Condiments, Gluten-free, Keto, Lacto-Paleo, Low Carb, Low FODMAP, SaucesSours: https://radfoodie.com/blue-cheese-dressing-keto-and-low-fodmap/
Low is fodmap gorgonzola
10 Foods to Avoid if You're on a Low FODMAP Diet
read page 1
Sweeteners can be a hidden source of FODMAPs, as adding sweeteners to a low-FODMAP food can increase its overall FODMAP content.
To avoid these hidden sources, check the ingredients list on packaged foods.
Alternatively, if you're in the UK, the King's College low-FODMAP app allows you to scan the barcodes on packaged foods to detect high-FODMAP foods.
High-FODMAP sweeteners include: Agave nectar, high-fructose corn syrup, honey and added polyols in sugar-free mints and chewing gums (check the labels for sorbitol, mannitol, xylitol or isomalt) (5, 9).
Low-FODMAP sweeteners include: Glucose, maple syrup, sucrose, sugar and most artificial sweeteners like aspartame, saccharin and Stevia (5, 9).
Summary: High-FODMAP sweeteners can increase a food's FODMAP content. To avoid these hidden sources, check the ingredients list on packaged foods.
8. Other Grains
Wheat is not the only grain high in FODMAPs. In fact, other grains like rye contain nearly twice the number of FODMAPs as wheat does (4).
That being said, some types of rye bread, such as sourdough rye bread, can be low in FODMAPs.
This is because the process of making sourdough involves a fermentation step, during which some of its FODMAPs are broken down into digestible sugars.
This step has been shown to reduce its fructan content by more than 70 percent (10).
This reinforces the notion that specific processing methods can alter the FODMAP content of food.
High-FODMAP grains include: Amaranth, barley and rye (5).
Low-FODMAP grains include: Brown rice, buckwheat, maize, millet, oats, polenta, quinoa and tapioca (4, 5).
Summary: Wheat is not the only high-FODMAP grain. However, the FODMAP content of grains can be reduced through different processing methods.
Dairy products are the main source of the FODMAP lactose.
However, not all dairy foods contain lactose.
This includes many hard and matured kinds of cheese, as much of their lactose is lost during the cheesemaking process (11).
But it's important to remember that some cheeses contain added flavorings, such as garlic and onion, that make them high FODMAP.
High-FODMAP dairy foods include: Cottage cheese, cream cheese, milk, quark, ricotta and yogurt.
Low-FODMAP dairy foods include: Cheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese.
Summary: Dairy is the main source of the FODMAP lactose, but a surprising number of dairy foods are naturally low in lactose.
Beverages are another key source of FODMAPs.
This is not exclusive to beverages made from high-FODMAP ingredients. In fact, beverages made from low-FODMAP ingredients can also be high in FODMAPs.
Orange juice is one example. While oranges are low-FODMAP, many oranges are used to make one glass of orange juice and their FODMAP content is additive.
Furthermore, some types of tea and alcohol are also high in FODMAPs.
High-FODMAP beverages include: Chai tea, chamomile tea, coconut water, dessert wine and rum (9).
Low-FODMAP beverages include: Black tea, coffee, gin, green tea, peppermint tea, vodka, water and white tea (9).
Summary: Many beverages are high in FODMAPs and this is not limited to beverages made from high-FODMAP ingredients.
Should Everyone Avoid FODMAPs?
Only a small subset of people should avoid FODMAPs.
In fact, FODMAPs are healthy for most people. Many FODMAPs function like prebiotics, meaning they promote the growth of healthy bacteria in your gut.
Nonetheless, a surprising number of people are sensitive to FODMAPs, particularly those who have IBS.
Moreover, scientific studies have shown that around 70 percent of people with IBS achieve adequate relief of their symptoms on a low-FODMAP diet (12).
What's more, pooled data from 22 studies suggest that diet is most effective at managing abdominal pain and bloating in people with IBS (13).
Summary: FODMAPs should only be restricted in a small subset of the population. For everyone else, FODMAPs should be readily included in the diet given their beneficial role in gut health.
The Bottom Line
Many commonly consumed foods are high in FODMAPs, but they should only be restricted by people who are sensitive to them.
For these people, high-FODMAP foods should be swapped for low-FODMAP foods from the same food group. This will help reduce the risk of nutritional deficiencies that can occur when following a restrictive diet.
Reposted with permission from our media associate Authority Nutrition.
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