drizzling sauce over smothered chicken

Smothered with Love Chicken

I found a recipe for Fancy Pants Chicken…on Pinterest and Facebook.  Love Love Love that name!  But of course, it was not fully suitable for the low FODMAP diet…so I tweaked the  recipe and here it is!!

smothered chickenYou’ll love this cheesy lusciousness.  So good.  All the flavors work so nicely together.

All you do is top boneless chicken breasts with prosciutto and spinach.  Drizzle with a delicious low FODMAP sauce and bake it up.drizzling sauce over smothered chicken

Remove from the oven 5 minutes prior to being done and top with shredded mozzarella cheese….and you will feel the love literally oozing from this tasty dish.

We enjoyed the smothered chicken with sprouted red rice ( a new product from Trader Joes–cooks up in 3 minutes! love that!), and tri-colored carrots. Easy and tummy friendly!

Smothered with Love Chicken

Ingredients

  • Serves 6
  • 6 boneless skinless chicken breasts (about 3 ounces each)
  • 6 thin slices of prosciutto
  • 4 cups baby spinach, washed
  • 1 cup low FODMAP chicken broth (I made mine w/ Savory Chicken broth packets)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh basil or use 1 teaspoon dried
  • 2 tablespoons garlic infused oil
  • 8 ounce package of part skim shredded mozzarella cheese

Instructions

  1. Preheat oven to 350 degrees F
  2. Layer chicken breasts into bottom of 9 x13 casserole dish that has been lightly oiled.
  3. Top each chicken breast w/ 1 slice of prosciutto.
  4. Cover chicken with baby spinach.
  5. Mix broth, lemon juice, basil and garlic infused oil.
  6. Drizzle over spinach.
  7. Cover the casserole dish loosely with tin foil.
  8. Bake for 30-35 minutes or until chicken is cooked through and spinach wilted.
  9. Remove from oven and add mozzarella evenly over chicken.
  10. Put casserole back in oven for 5 minutes until cheese melts.
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This recipe is a new family favorite.  Good enough for company or anytime you are feeling a little bit fancy! :)

freshherbs

Flavor-up your Low FODMAP Diet!

No need to eat bland foods while following the low FODMAP diet.  In fact, there are many yummy spices and fresh herbs tested by the Monash researchers that have been shown to be low FODMAP.freshherbs

My favorite low FODMAP fresh herbs include: basil, rosemary, tarragon and cilantro.  Fresh herbs add a little color and vibrant taste to your low FODMAP recipes!  Tarragon and rosemary add such wonderful flavor to chicken, cilantro adds zest to your Asian-inspired stir fries or Mexican dishes. And fresh basil is so yummy on your wheat free pizza or generously topped over your gluten free pasta.  I love to mix diced tomatoes, garlic infused oil and fresh basil and toss in my warm low FODMAP pasta.  Garnish with some freshly grated Parmesan cheese and you in are full flavor heaven!

Here are a few tips to keep the flavor and not the FODMAPs in your recipes!

  • Use fresh herbs such as: basil, coriander, cilantro, parsley, rosemary, tarragon and thyme!
  • Spice it up with all spice, cinnamon, cumin, five spice, paprika or turmeric!
  • Use garlic or onion infused oils in place of onion or garlic!
  • Spoon a little Dijon mustard into your meat marinades or homemade low FODMAP salad dressing recipes.  Click here for a few of my favorite low FODMAP salad dressings!
  • Season sauces or create broth with Savory Choice chicken, turkey or beef broth concentrate. NO onion or garlic added and is delicious! {Don’t select the vegetable broth as that contains onion!}
  • Sprinkle some granulated maple sugar over your lactose free plain yogurt, oats or low FODMAP French toast.

The Monash University app is a great resource for learning what spices and herbs have been tested.  Food testing is ongoing–so consider supporting Monash U research and purchase the app.  More info here about the app!

And hope you enjoyed today’s tip! Have a great week everybody!!

pb cookies ready to eat

Flour-less Oatmeal, Peanut Butter & Dark Chocolate Cookie

I have been on Pinterest a little more than I want to admit these days.  And I stumbled onto a flour-less and butter free peanut butter cookie.  So I printed off the recipe, tweaked the recipe (I can’t help myself) and created a yummy low FODMAP cookie recipe for you.

Hello, flour less butter free peanut-y yumminess. flourless pb choc cookies

I found the original recipe here.  

This recipe made 18 good size cookies.  You could definitely make the cookies smaller and get 20 or 22 cookies.  I made half the batter pretty much as written subbing in brown sugar and adding a little more oats.

In addition to dark chocolate chips which I rough chopped first… (check out my broken tipped knife that I broke trying to cut squash….yikes!)Dark chocolate chipsI added a little chopped walnuts and a handful of shredded coconut–which to me, really zipped up the cookie a bit.pb cookies ready to eatThis weekend, Russ and I organized our dining room.  Our dining room table is one of my favorite pieces of furniture and it would be really nice if you could actually see it!  It is somewhat of a catch-all for laundry, papers, boxes, crafts supplies…you name it.  It’s been a 2 day process to get some semblance going in there….but we are making serious headway.  Boy, it always feels so good to get organized.  By nature, I am very unorganized.  I am too busy learning, crafting and having fun.  Cleaning or sitting still ….yeah, I am not very good at that.  :)

I had a busy week. I flew to Omaha and did a webinar and live talk to a large group of dietitians on FODMAPs and the benefits of using sprouting foods for digestion and nutrient intake. This is my second trip to Omaha to speak this year!  I love being on the road and meeting new colleagues…but it always is good to come back home.  I love love love traveling….but I am a homebody in general. How about you?

Today, I did want to announce the winner of the The Everything Guide To The Low-Fodmap Diet: A Healthy Plan for Managing IBS and Other Digestive Disorders book!  This book was graciously donated to me to give to one of my blog followers! Yay!  The winner is…..<drumroll>  Mary!! Mary, you have been notified via email!  And thanks EVERYONE for sharing all your amazing and tasty recipe ideas!!! I so appreciate it. Will work on a Thanksgiving post soon too.

Up next, a yummy chicken recipe!!

And here is the Flour-less Oatmeal, Peanut Butter & Chocolate Chip Cookie!  Do you best to limit to one or maybe two cookies per sitting!! MMMMMmmmm!! Enjoy!!

Flour-less Oatmeal, Peanut Butter & Dark Chocolate Cookie

Ingredients

  • 1 cup all natural peanut butter, well stirred
  • 2/3 cup packed light brown sugar
  • 1 1/2 teaspoons vanilla extract
  • 2 large eggs
  • 3/4 cup quick oats
  • 1 teaspoon baking soda
  • 2/3 cup dark chocolate chips, rough chopped
  • 1/3 cup chopped walnuts
  • 2 tablespoon shredded coconut (unsweetened or sweetened w/ sugar works)

Instructions

  1. Preheat oven to 350 degree F.
  2. In medium bowl, add peanut butter, brown sugar, vanilla and blend to mix
  3. Add in eggs and beat with mixer until well incorporated about 1-2 minutes.
  4. Add in oats and baking soda.
  5. Fold in chocolate, walnuts and coconut
  6. Drop dough onto cookie sheet lined with parchment paper about 1 heaping tablespoon per cookie and 2 inches apart.
  7. Flatten top of cookie with hand to make them rounded and prettier!
  8. Bake until edges are light brown about 9 minutes.
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instagram_SALE

20% off The Balanced Box For A Digestive Peace of Mind

November is the month of giving! The Balanced Box For A Digestive Peace of Mind is a wonderful way to share the love with your favorite FODMAPer….including yourself!!

instagram_SALEThe box is full of low FODMAP goodies…belly friendly food samples, a grocery planning tool, recipes and serving suggestions! All wrapped up special for the low FODMAP diet follower.  balanced box

Take a peek! Check out The Balanced Box For A Digestive Peace of Mind: Click here!

leftover pork

Jam & Ginger Marinated Slow Cooker Pork

I am a big fan of Sarabeth’s spreadable fruit.  This week, I decided to marinate and slow cook a pork tenderloin with some of Sarabeth’s Raspberry Key Lime spreadable fruit mixed with a few other delightful low FODMAP ingredients.

Sarabeth's Jam

Including  my most favorite garlic infused oil, Boyajian garlic oil. Ammaaazing!Garlic oil

Plus a little ginger, soy sauce, crushed red pepper flakes, a dash of rice wine vinegar….and a little green scallions too!  I cooked the pork, drizzled with my marinade, in the slow cooker so it was super tender and delicious.  You can slice the pork or shred it –either way, it’s all good.

Pork tenderlion with SarabethsIf you have some leftover, just let it soak in more of the sweet and savory sauce.  This recipe makes a delicious leftover!leftover porkI love creating a recipe in my mind…and have it come out this tasty! :) Yay!

Jam and Ginger Marinated Slow Cooker Pork

Ingredients

  • 1-1.5 pound pork tenderloin or boneless, skinless chicken breast
  • 2/3 cup Sarabeth's Raspberry Key Lime Spreadable fruit or other favorite low FODMAP jam such as strawberry
  • 1 tablespoon rice wine vinegar
  • 1/4 cup reduced sodium soy sauce
  • 1 teaspoon ginger (dried) or 1 tablespoon fresh grated
  • 2 tablespoons garlic infused oil
  • 1/4 teaspoon crushed red pepper (optional)
  • 1 scallion, green part only, sliced

Instructions

  1. Add pork or chicken to slow cooker placed on low heat.
  2. Mix the remaining ingredients (except scallion) in small mixing bowl and drizzle over meat in slow cooker. Turn meat around to cover with sauce.
  3. Cook on low heat for 4-6 hours until meat cooked through and tender.
  4. Slice meat or loosely shred.
  5. Garnish with a spoonful of sauce from slow cooker and a few sliced scallion greens.
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Oh….and as promised I have a great book give-a-way!! Have you seen this new FODMAP book yet? Bolen bookThe Everything Guide to the Low-FODMAP Diet was written by Dr. Barbara Bolen and Kathleen Bradley.  Dr. Bolen is an IBS expert for About.com and we are twitter friends. :) Kathleen is a FODMAPer! Their book includes a great introduction and overview of the low FODMAP diet.  I was SO happy to see some well needed information on small intestinal bacterial overgrowth (SIB0)–a condition that impacts so many of my clients– included in the book as well.  SIBO symptoms mimic those found in IBS–bloating and gas seem to be the two most significant. There are 150 low FODMAP and gluten free recipes in the book! Can’t wait to try the coconut shrimp recipe (YUM!), Grilled Chicken Parmigiana and for my sweet tooth…the Cranberry Walnut Balls.

Want to win The Everything Guide to the Low-FODMAP Diet? Then…please leave a comment about your favorite holiday low FODMAP recipes–and if you have a link to the recipe–provide that too. I want to create a holiday post in December with many of your great ideas! Any and all ideas welcomed!

And lastly, I have been asked by a Nutrition Masters student at Tuft’s University to post a notice about a study that she is doing.  If you fit the criteria for this study and are willing to help Joan Marie out–she would be most grateful.  Here is Joan Marie’s request:

I’m seeking individuals who have successfully been able to adhere to a low FODMAP diet for at least four months. I’m a Masters student (studying Food Policy and Applied Nutrition) and am conducting an informal Positive Deviance study seeking to identify individuals who have been successful with sustaining a low FODMAP diet and, specifically, HOW they are doing it. With enough respondents, the study will be able to identify the practices that lead to successful low FODMAP adherence, which will be useful to others who are new to the diet and/or struggle with adherence. Because this study is informal, it requires minimal  personal information and time to respond. For those who give permission, I may want to contact them for follow-up questions.

Participants may respond anonymously; no names or contact information is required unless they would be open to a few follow-up questions. People can respond directly to me  at Joan.Misek@tufts.edu.

I need individuals who meet the following few criteria:

  • Successfully followed a low FODMAP diet for at least four months
  • Are adults (>17 yrs)
  • Live very busy lives
  • Are, preferably, a parent, but not required

If that’s you, please share the following:

  • Age
  • Partnered or single (optional)
  • Number of children, if any (optional)
  • Perceived level of “busyness in life” on a scale of 1 to 10, 1 being lots of free time and 10 being no free time
  • Approximate number of hours per week spent commuting/traveling

And, most importantly:

  • Things you do that help you follow a low FODMAP diet
  • Description of HOW you do them

If you would be open to a few follow-up questions, please mention that it your email response and provide the best email contact for Joan Marie to contact you!

Thanks Everyone!

 

LOWFODMAP!CHECKLIST

New Low FODMAP checklists

I have been working on some new FODMAP diet checklists for you!  Hope you like ‘em!  :)

Here’s my latest LOW FODMAP food checklist:

Click here for printable low FODMAP food checklist

LOWFODMAP!CHECKLISTAnd here’s the HIGH FODMAP food list:   

Click here for printable HIGH FODMAP checklist

HIGHFODMAP!CHECKLISTAnd remember to learn the latest about FODMAP food composition, consider purchasing the Monash U low FODMAP diet app.  Monash U is the leader in accurate and up to date  FODMAP food analysis.

IMG_0654

Change with the Seasons

Spring has always been my favorite time of year…new leaves sprouting, tulips and daffodils emerging from the cold soil and the joy of knowing summer would soon be here…but living in New England, the fall is the most magnificent visual.   My mother always had a sprig of bittersweet in a vase in our home during fall…and I am too, taken by its beauty.IMG_0654The end of fall always felt a little bittersweet too….as I somewhat dreaded the cold winter soon to come.  But, I am learning…. it’s important to change with the seasons. To embrace what each season brings. To be present and engaged in the gifts of the day… living each day  to it’s fullest.  Darker nights and colder days transition our lives to more home centered living.  More cooking (yay!), more home projects (well-needed), more snowman making (love a snowman!) and maybe even some sledding. :)  I’d like to try something new this winter…maybe snow shoeing.

So today’s tip…embrace the day. Each and every one. Try to find the beauty in what you have rather than focus on what you don’t.  

Bloom where you are planted.

P.S. Lisa P won Crystal’s Gastroparesis book! Congrats Lisa!!

Another book give-a-way soon….and you’ll love it!!

Crystal's bok

What the heck is gastroparesis?

Today’s topic will be about a functional gut disorder called gastroparesis.  In short, this is a condition in which the stomach is very slow to empty.  Typically, strong muscular contractions push food through your digestive tract. In gastroparesis, the muscles in the wall of your stomach work poorly.  This inhibits food from being emptied adequately. Gastroparesis can lead to nausea, vomiting, fluctuations in blood sugar and contribute to poor nutrition.

Typically, the test to determine if someone has delayed stomach emptying is called a gastric emptying test.  For additional info on gastroparesis and testing, WebMD has a great overview here. I have worked with quite a few patients that have both IBS-C and gastroparesis.  There is also an overlap of small intestinal bacterial overgrowth (SIB0) in patients with a diagnosis of gastroparesis–so discuss this possible relationship with your gastroenterologist to see if you should have testing for SIBO.

One of my favorite educators on this topic is Crystal Saltrelli.  Crystal is a Certified Health Coach, speaker, and author  that helps people worldwide learn to live WELL with gastroparesis. She’s a graduate of Dartmouth College and the Institute for Integrative Nutrition and the author of Eating for Gastroparesis and Living (Well!) with Gastroparesis. Diagnosed with idiopathic gastroparesis herself at age 23, Crystal is living WELL in western NY with her husband and their two-year old daughter, Lilianna.  I was fortunate to meet Crystal this summer as we both joined the Digestive Health Alliance to lobby congress for more funding for research for functional gut disorders such as IBS and gastroparesis.kate and crystalThe DHA is the grassroots arm of the International Foundation for Functional Gastrointestinal Disorders (IFFGD).  IFFGD is a great resource for accurate digestive health information, support, and assistance about functional gastrointestinal and motility disorders.  While writing this post and adding proper links to sites, I noticed a photo of the group I lobbied Congress with is on the  the front page of DHA’s website.  How cool is that?!  IFFGD just published some great info on gastroparesis in their DigestiveHealth Matters newsletter.  I joined IFFGD to receive their informative newsletter and learn about great breaking new research but also to support  their efforts to help people with functional gut disorders.

Here are a few take-a-ways that I think people with functional gut disorders should know about gastroparesis:

  • Symptoms of gastroparesis include: nausea, vomiting, stomach fullness after a normal size meal–shortly after eating.
  • It’s important to discuss these symptoms with your doctor.
  • Gastroparesis can occur in all ages.
  • There are dietary interventions that can ease symptoms including minimizing (not eliminating) fat and fiber.  And a low FODMAP diet helps symptoms for some people too!

Crystal recently published her latest book, Eating for Gastroparesis, which has great tips, recipes and lifestyle guidelines for those living with this gastroparesis.  I, for one,  will be trying Crystal’s recipe for a Pina Colada smoothie which looks super easy to make and yummy!! :)  And the GREAT news is the I have a copy of this book as a give-a-way! If you have gastroparesis and want more information…please leave a comment after this post and include your favorite sites to receive accurate info & recipes for gastroparesis AND you will be entered a chance to win this AWESOME book!

 

Crystal's bok

This is my second post on gastroparesis, so check for more info here including a great low FODMAP gastroparesis food checklist by health coach, Stephanie Torres.

kids culturelle

IBS, Probiotics, Gut Microbiome

In September (2014), I attended a probiotic symposium hosted by Harvard Medical School here in Boston.  Leaders around the globe spoke about the changes that occur in our gut microbiome throughout the lifespan.

The talk mostly covered changes in our microbiome rather than what probiotics one should take to aid symptom management for IBS but I will attempt to provide a quick recap of the symposium and add in little bit more…

Oh…and just as a pre-warning….I don’t usually post long posts.  This one.  Will. Be. LOOOOONG.

Let’s start with some basics:

Gut flora/microbes:  We have numerous bacteria, archaea, viruses, and yeast that live inside our gastrointestinal tract.  Collectively this group is called our gut microbiome.  It’s been suggested that the human body evolved as a vessel for these microbes. Yikes….just think about that!

The gut microbiome includes communities of microorganisms from the three kingdoms of bacteria, yeast, and archae plus viruses that live primarily in  the large intestine. The human microbiome consists primarily of bacteria, most of which make their home in the large intestine.

More than 1000 species of bacteria can be found in the human gut microbiota but it’s been estimated that only 150 to 170 predominate in any one person.gut-population-1233311

Commensal bacteria refers to non-harmful co-existing microbes.  Most people harbor some known pathogenic bacteria.  But in the right mix, these microbes, that can contribute to health problems, seemingly stay out of trouble…as long as the microbes remain in balance.  It appears that food borne illness and infection can disrupt this very important balanced ecosystem and result in functional gut problems–and the condition known as post infectious IBS.  Of course, antibiotics can effect this delicate ecosystem of microbes too!

Probiotics are defined as “live microorganisms which when administered in adequate amounts confer a health benefit on the host”-per World Health Organization (WHO).

Prebiotics are food for our microbes–substrates in our diet that provide a health benefit by selectively promoting the growth of beneficial bacteria in the intestine.  Some FODMAPs such as FOS, inulin and likely GOS are examples of prebiotics.

Bacteria in our intestine play a big role in health—not all ‘bugs’ are bad!

Microbes help provide energy for cells in our intestinal tract, supporting digestion–they have enzymes we don’t and help our bodies receive and absorb well-needed nutrition, synthesizing vitamins (B-vitamins, vitamin K, folate), educate the adaptive immune system, modify inflammatory reactions in the body, keep the bad bacteria from getting unruly…and so much more… scientists haven’t even scratched the surface yet in this very interesting area of research!  I have said it before…and I will say it again….in many ways, our health is in the hands of these microbes!

Breaking research from UNC shows that IBS patients depending on their sub-type–or primary symptom such as constipation, diarrhea, bloating–have different clusters of microbes. i.e. Constipation predominant IBSers will have similar flora clusters compared to other IBS-C patients –and this differs compared to IBS-D patients etc.

So perhaps it makes sense to choose a probiotic based on symptoms.  If your primary symptom is bloating and a probiotic has scientific evidence to help with bloating–that might be a better bet than selecting a random probiotic that has been shown to help patients with diarrhea as their primary symptom.

The World Gastroenterology Organisation Global Guidelines  Probiotics and Prebiotics can be found here and is a reference I use in my practice when and if I am selecting an appropriate probiotic based on symptoms for my patients. And this is a research article that also discusses what probiotics are indicated based on symptoms.

And we know what we eat, changes our gut microbiome.  Here is a review of an animal study–but shows just in 3 or 4 days with dietary changes our flora population changes.

Research involving the gut microbiome is going fast and furious and we are expanding our knowledge about these little critters that live within us.  For patients with functional gut disorders, such as IBS, the gut microbiome and alterations, I believe, is a big reason for the alteration in the way the intestine moves.  Studies have correlated methane production by microbes in our gut to constipation and even weight gain/higher BMI (body mass index).

So what should an IBS patient to do? Add probiotics to the daily regimen? Add prebiotics, carbohydrate food sources, for their gut bacteria?  This is an evolving area and WE really don’t know yet.  There is some research in IBS patients showing beneficial symptom reduction with probiotics–but the research is scanty.  In my clinical experience working with IBS patients, the most beneficial probiotics have been  Align (Bifidobacterium infants 35624), Culturelle (health and wellness formula w/o inulin), VSL#3 and B. animalis found in Activia yogurt.   But because we all have our own ‘fingerprint’ of bacteria—and presenting symptoms–it’s doesn’t seem to be a one-size-fits all approach. So I recommend you work with your health care practitioner to select a probiotic based on your medical history and primary symptoms.  The use of probiotics for those who suffer with small intestinal bacterial overgrowth (SIBO) is controversial.  In my experience working with clients with SIBO, probiotics tend to make symptoms worse rather than better.  But…again the jury is out.  We NEED more research in this area FOR SURE!!

Okay, now…I will provide some key take aways from the Probiotic symposium I attended at Harvard Medical School:

  • The microbiota during pregnancy changes with dramatic shifts in gut and vaginal microbiome with a rise in Proteobacteria and opportunistic pathogens.  Research also shows that the placenta has its own microbiome and  these bacteria likely seed the baby’s gut prior to birth.  We used to believe baby’s were born with a sterile gut which was seeded by the mother’s microbes on delivery.   The role in probiotics in pregnancy may change as we learn how they may impact mother and child’s health outcomes during pregnancy.
  • Dairy farm living and asthma risk.Diet and microbiotia exposure during pregnancy and in young life was also reviewed looking at children that live on a dairy farm.  Exposure to raw milk, contact with livestock & barns seems to lower risk of wheezing, rhinitis, fever and inflammatory markers.   {Note: raw milk can contain listeria–which can cause a life threatening food borne illness so I am not suggesting you drink raw milk.}
  • Changes in the small intestinal microbiota is associated with greater diabetes risk and obesity.  Research presented by a Swedish research team shows that fecal transplants from lean donors can lead to beneficial changes in the recipients microbiota and insulin sensitivity.  This science may evolve to include vaccinations or probiotics to combat insulin resistance, obesity and diabetes.
  • Gut microbiota and the brain:  A number of animal studies reveal the impact of the gut microbiome on emotional behavior and stress.  There are multiple ways that the gut microbiome impacts brain signaling–and perhaps the brain then can change the gut micro biome. (The chicken or the egg type scenario)  There is a great deal of cross talk between the gut and brain…but most people with IBS already knew that!
  • Autism and gut microbiome: GI symptoms are common in those with autism. Animal studies using  mice that show brain and behavior features of autism also display autism related GI abnormalities–including alteration in gut microbiome. Research using treatment with commensal bacterium, shifts the microbiome toward that of healthy controls–and this helped improve GI symptoms and autism-related behaviors.
  • Prevention of recurrent C. Diff Infection: Clostridium difficile infection has increased 3-4 fold over that past decade. Antibiotics help treat symptoms–but recurrence is common.  The intestinal microbiota plays a role in preventing C. diff infection–so the role of probiotics may be key in prevention–but studies in this area have been inconsistent.  Fecal transplant has a good success rate for treating recurrent C. Diff infection.
  • Microbiota and atherosclerosis:  Diet nutrients: choline, phosphatidylcholine and carnitine are acted upon by gut bacteria and can form trimethylamine which is then converted to trimethylamine-n-oxide (TMA0). In animal studies, TMAO is strongly linked with heart disease.  Human studies show a high correlation of TMAO with risk of MI, stroke and death.

This science is new and evolving.  We have a long way to go…but stay tuned!  I think the gut microbiome plays a big role in digestive distress, weight gain, diabetes and more! I  provided some details on this science in the New York Times bestseller that I co-authored, 21 Day Tummy,  which provides some of this ground breaking science about the gut micro biome, obesity and digestive distress.

How to look for FODMAPs in your probiotic:

culture digestive health

The probiotic above has inulin–a FODMAP source.

kids culturelleThis kid’s probiotic (same brand name as the first example)–has mannitol and inulin–both FODMAPs.

health and wellness culturelleAnd this version of Culturelle–does not have added FODMAP ingredients. And is suitable on the low FODMAP diet.

Mini Oat Coins

My favorite cookie by far is oatmeal…though I can’t say I would turn down a good peanut butter or chocolate chip cookie anytime soon either!  BUT, I have to admit I make a darn good oatmeal cookie. Today’s recipe is a mini low FODMAP version of your traditional oatmeal cookie.  So cute, right?mini cookies with tea

I made the dough into 4 long 1 1/2 inch diameter logs about 1 foot long, wrapped them up in wax paper and tossed them in the freezer.  Each log makes about 20 mini cookies.

When I was a little girl, there were these itty bitty cookies called Holly Hobby’s mini chocolate chip cookies.  I thought they were the cutest things ever.  And… they are the inspiration for trying a mini cookie today. I love Bob’s Red Mill Oat products best…available in gluten free oats if you also need to restrict gluten.mini cookies on doilyYou can make the dough in any size thickness you like–just adjust the cooking time if the cookie rolls and slices are larger.

cookies and dhalia

And…the Gluten free Cookbook winner is…Robin! This weekend…I will post my probiotic post! Promise.

Here is my low FODMAP cookie recipe.

Mini Oat Coins

Ingredients

  • Makes about 80 mini cookies (dough can be frozen for up to 2 weeks)
  • 1/4 cup butter, at room temperature
  • 1/3 cup light brown sugar, packed
  • 1/4 cup granulated sugar
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 3/4 cup oat flour (use gluten free if also following GF diet; I used Bob's Red Mill)
  • 1 1/2 cup old fashioned or quick oats (use GF oats if following gluten free diet, I used Bob's Red Mill)
  • 1/2 teaspoon baking soda

Instructions

  1. Cream butter and sugars in medium size bowl.
  2. Add egg and vanilla to blend.
  3. Mix in oats, and baking soda.
  4. Get 4 pieces of parchment paper about 1 foot long.
  5. Add a little oat flour and add about 1/4 of the dough on each piece of paper.
  6. Roll dough into snake like roll about 1 1/2 inch in diameter and about 10-12 inches long.
  7. Place dough in freezer for at least 3 hours or overnight.
  8. Slice dough into 1/2 inch rounds and bake in preheated 350 degree oven for approximately 6 minutes.
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