salad

Baby Greens with Pomegranate, Goat Cheese, Orange & Pecans

‘Tis the season for pomegranates! I love these little juicy jewels! So…I decided to incorporate some tasty nourishing pomegranate seeds into a salad recipe.  Here is what I came up with…goat pomegranteI added a little of this and that and made this yummy salad. Fancy, right?

I think pomegranates add a little the holiday spirit, don’t you?  The red seeds with the salad greens just screams FESTIVE to me.  And anything with orange, pecans and goat cheese is a true friend of mine.  I think this salad might make a nice addition to my holiday menu and maybe yours?!

FODMAPers: Pomegranate seeds have a 1/4 cup limit per the Monash U. app.pomegranateSince nut and fruit quantities are limited on the low FODMAP diet, I used these ingredients sparingly just to add a splash of color and flavor.

plated salad

Baby Greens with Pomegranate, Goat Cheese, Orange & Pecans

Ingredients

  • Serves 6
  • 6 cups baby salad greens such as romaine, arugula, spinach
  • 1/4 cup pomegranate seeds
  • 1/4 cup goat cheese, crumbled
  • 1/4 cup pecans, lightly chopped
  • 1/2 orange, peeled and sliced into bite size pieces
  • Dressing:
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon pure maple syrup
  • 1 teaspoon Dijon mustard (I use Maille, choose one without onion/garlic)
  • 2 tablespoons olive oil
  • Salt and pepper, to taste

Instructions

  1. Layer washed baby salad greens on a medium size platter
  2. Sprinkle with pomegranate seeds, goat cheese, pecans, and orange pieces
  3. Whisk lemon juice, maple syrup, Dijon mustard, olive oil and season with salt and pepper.
  4. Drizzle dressing over salad and enjoy!
http://blog.katescarlata.com/2014/12/18/baby-greens-pomegranates-goat-cheese/

I hope you are surviving the hustle and bustle of the holiday season!

pieceofthepie

When your diet is only a piece of the pie!

When it comes to managing IBS and other functional gut disorder symptoms, your diet might be only a piece of the pie.pieceofthepie

From burning reflux, debilitating gas or bloating to urgent diarrhea or unrelenting constipation, digestive health distress impacts millions of Americans. These symptoms can truly stop people in their tracks and can disrupt their quality of life.

What I have learned from working with patients with functional gut disorders is that diet often plays an important part in symptom control but it may be only part of the treatment plan. Thinking of a pie chart, diet might only take up one-quarter of the pie for some individuals or maybe one-sixth for another.  In essence, each person has their own digestive symptom pie!

Don’t get me wrong, many individuals with digestive symptoms will respond to diet changes alone….but not all!  For those with functional gut disorders such as irritable bowel syndrome, constipation, bloating, diarrhea and gastroparesis, a more comprehensive strategy and treatment plan is likely.

My friend and colleague, Dr. William Chey, MD, a Professor of Medicine, Director of the GI Physiology Laboratory, and Co-Director of the Michigan Bowel Control Program at the University of Michigan and leading US gastroenterologist in functional gut disorders eloquently notes , “Food is the great enabler. In healthy people, food can turn an otherwise mundane event into a highly pleasureable, even memorable experience. On the other hand, for people with gastrointestinal problems like gastroesophageal reflux disease, irritable bowel syndrome, diarrhea, constipation, or fecal incontinence, food can serve as an important trigger for symptoms that lead to embarrassment and misery. Most often, food isn’t is THE cause of a problem as much as it unmasks a problem in function or sensation that is already there.”

Sensitivity to foods can be related to the types of microbes in our intestine, where they reside and how much gas they produce, the way the intestine handles the gas and fluid present in the intestine, how the intestine moves—too slow or too fast or the degree of sensitivity of the intestine.

Patients with functional gut disorders require diligent detective work and a collaborative treatment plan that involves the patient, the gastroenterologist and the dietitian.  I firmly believe a collaborative team effort can lead to better outcomes for the patient.  As in most facets of work, a team effort results in a more comprehensive outcome than work done individually. Collectively, a team can offer the patient much more than each provider could do for the patient on their own.  And of course, we all learn from each other.

When I educate someone on the low FODMAP diet, I often tell them, that the diet will pull out some of the trees from the forest.  What I mean by this, is  the low FODMAP diet often settles down some of the primary symptoms …i.e. “clears some trees”…and then I will be able to identify better what else might be contributing to their remaining digestive distress. Janine Clifford-Murphy, MS, RD, a dietitian that specializes in the low FODMAP diet and works with me in my Medway practice finds, “Sometimes, patients overlook the role of fat in their diets as they focus on the low FODMAP foods. Once they realize cheese and butter are very low in lactose, they might be tempted to overdue it. Subsequent discomfort is often misinterpreted as FODMAP or dairy related, when it might be just too much fat at one time.”

After the initial low FODMAP diet trial, I will call the patient’s gastroenterologist to discuss the possibility of other testing or perhaps try alternative dietary modifications (modify fat intake, trial of low histamine or gluten free, adjust fiber intake) in an effort to manage any persistent  symptoms.  Most dietary trials should be undertaken with a dietitian to help ensure nutrient intake is adequate. Overly restrictive diets can backfire and set up the stage for weight loss and malnutrition which ultimately can impact the health of the individual and their GI tract!

Many of my clients have presented with overlapping digestive health issues such as small intestinal bacterial overgrowth (SIBO), pelvic floor dysfunction, alteration in stomach emptying such as fast emptying called dumping syndrome or delay in emptying called gastroparesis. These overlapping issues alongside IBS require additional therapies often beyond diet.  According to Mark Pimentel, Director of the Gastrointestinal Motility Program and Laboratory at Cedars-Sinai Medical Center and leading SIBO researcher, “Classically, SIBO is characterized by bloating and distention after meals. Up to 70% of IBS patients may have SIBO. This is now based on small bowel culture studies. ”  If you find the low FODMAP diet is not providing adequate relief, you and your team (I hope you can find one!), can work on figuring out what other over-lapping issues might be a piece of your pie. If bloating or fullness after eating is a primary issue for you perhaps SIBO is present.  SIBO symptoms mimic those found in IBS. Testing is typically done via glucose or lactulose breath testing.

According the the Mayo Clinic, “Up to 50% of patients with chronic constipation have pelvic floor dysfunction (PFD, or dyssynergia). This condition is characterized by impaired coordination between pelvic floor (e.g., puborectalis) relaxation and abdominal wall motion, which is necessary for normal defecation. However, PFD is not widely recognized as a possible cause of chronic constipation. As a result, many patients with medically refractory constipation do not receive optimal therapies that enable them to recover normal bowel habits.”  If chronic constipation is part of your GI picture, discuss whether you should be evaluated for PFD with your GI doctor.

Work closely with your dietitian and gastroenterologist to find ALL potential pieces of your health care puzzle…so you can feel your very best!

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Pineapple Walnut Cheese Ball

This month, I have been posting holiday inspired recipes. Have you noticed?

Just a few fun recipes to enjoy during the holidays including:  sweet potato soufflés, flourless chocolate cookies & Sweet and Spicy Pecans! Well, today is no different! You will go ape over this Pineapple Walnut Cheese Ball. It is so simple and so ridiculously creamy.  For me, this cheese ball is true comfort food.  And who doesn’t need a little comfort food during the hectic holiday season when you have to deal with the relatives?! (HA!) Just kidding, of course!

IMG_8884editA little green scallion adds a hint of onion flavor to the sweet pineapple and cream cheese  mixture. Trust me….it’s all good.
IMG_8871editOH…did you know Green Valley offers a lactose free cream cheese? I was so excited to see this product!! Seriously, I get way too happy when I find food product that my FODMAPers can eat!! Thanks Green Valley!!

creamcheese2I have made this cheese ball twice already this holiday season.  One day, it was my lunch! Oops.  I didn’t eat the whole thing (thankfully)…but it would be easy to.  It’s that good.

And the winner of the holiday tags is Stacey!! Thanks for all your wonderful comments!

Pineapple Walnut Cheese Ball

Ingredients

  • Makes one cheese ball--serves 8 people
  • 1/2 cup crushed pineapple: either use canned crushed pineapple drained of all the juice or pulse fresh pineapple in the food processor and drain any fluid (consistency should be like crushed pineapple--not pureed.)
  • 1, 8 ounce container Green Valley lactose free cream cheese (slightly softened at room temperature)
  • 2 tablespoons sliced green onions
  • 1 cup chopped walnuts

Instructions

  1. Place a piece of parchment paper on your table.
  2. In medium bowl, mix together pineapple and cream cheese until blended.
  3. Fold in green scallions.
  4. Form into a ball and place on parchment paper.
  5. Add walnuts to parchment paper--and roll ball over walnuts evenly covering the cream cheese mixture.
  6. Place on plate, cover with plastic wrap and keep in refrigerator until serving.
  7. Serve with suitable crackers.
http://blog.katescarlata.com/2014/12/14/pineapple-walnut-cheese-ball/

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Mini Sweet Potato Soufflés & Give-A-Way

Sweet potato is a moderate FODMAP food sources (a source of mannitol)….yet full of wonderful flavor and is nutrient rich…a great source of  Vitamins A and C, potassium and fiber.  Monash University’s low FODMAP app has the per meal limit set at 1/2 cup. So…I made a little mini soufflé recipe to keep the portion in check.  You are going to love me for this one! :)IMG_0911editI made 3 little soufflés but you can certainly double the recipe and make more.  I made this recipe for our Thanksgiving dinner and my 89 year old Mom fell in love.  It was super easy and very yummy!

You whip up the insides (i.e.flesh) of one large baked sweet potato with 1 egg, a little sugar and lactose free milk, drizzle of vanilla and small amount of melted butter.

Split the mixture up between 3, 4 ounce ramekins that have been lightly oiled.  And then top with a little brown sugar & pecan crumble.

Bake for about 15 minutes. And thank me later! IMG_0905edit Here’s the recipe!

Mini Sweet Potato Souffles

Ingredients

  • Makes 3, 4 oz. servings or double recipe and make in 8 inch square pan that serves 6!
  • 1 large sweet potato, baked
  • 1/4 cup granulated sugar (could try 2 tablespoons)
  • 1 egg
  • 1 tablespoon lactose free milk
  • 2 tablespoons melted butter
  • 1 teaspoon vanilla extract
  • Topping:
  • 1/4 cup brown sugar
  • 1 tablespoon butter, chopped in 4 pieces
  • 1 tablespoon brown rice flour
  • 2 tablespoons chopped pecans

Instructions

  1. Preheat oven to 350 degrees F.
  2. In medium bowl, blend the sweet potato flesh (no skin) with the sugar, egg, milk, melted butter and vanilla until smooth.
  3. Split mixture between 3 ramekins.
  4. Crumble topping:
  5. Place all ingredients into small bowl. Using pastry cutter or hands, mix all the ingredients (except pecans) until the mixture resembles course crumbs.
  6. Toss in chopped pecans.
  7. Sprinkle mixture evenly over 3 sweet potato mixture.
  8. Bake for about 15 minutes; crumble topping will be lightly browned. (If you double recipe and cook in 8 inch square pan cook for about 25 minutes)
http://blog.katescarlata.com/2014/12/10/mini-sweet-potato-souffles-give-way/

And in the spirit of giving, I am giving a way a collection of my homemade holiday gift tags.  Every holiday season, I gather with my girlfriends so we can get our craft on! It’s so much fun!…and I would like to share some of  these homemade tags with one of you! holiday tags

Just leave a comment and share one of your favorite holiday traditions of giving. And I will randomly select one winner.

Try not to get yourself too busy during this holiday season. Enjoy YOUR favorite traditions….maybe create some new ones…and celebrate the good in your life.

UKUSAgroceryshopping

Low FODMAP Grocery Shopping: UK vs US

Last week, with the help of my colleague Emma Carder, a FODMAP expert dietitian from the UK and my friend Gill, we highlighted some cooking differences and tips in the UK vs US  for FODMAPers. This week, Emma and I provide some tips for grocery shopping and low FODMAP brand names in the UK along with a few US alternatives.  UKUSAgroceryshoppingAs most brand name food items have NOT been tested, brand name foods below are recommended  based on listed ingredients only.  Brand name product recommendations may change over time as more food analysis of brand name foods is accomplished.

If you live in or travel to the UK while following the low FODMAP diet, here are a few tips from Emma Carder Freelance UK Dietitian & Registered Nutritionist

Emma, do you recommend certain brand gluten free bread for those on the low FODMAP diet?  Thankfully, gluten free (GF) breads and bread products like pittas, wraps, bagels, pizza bases are a lot easier to find in UK shops now than they were a few years ago. Larger supermarkets tend to have a separate ‘free from’ section for these products again though, due to increasing demand, they often sell out! I often advise people to buy a few products and freeze them so you don’t get caught short! Plus as they’re more expensive to buy freezing helps avoid wasting any too!

These brands & supermarkets listed below all have a few FODMAP friendly bread and bread products available within their ranges. Be sure to read the ingredients for any high FODMAP ingredients such as fruit juice concentrates apple & pear juices, inulin, onion, garlic etc….

Genius | Dietary Specials | Udi’s | Barkat (available via glutenfree-foods online shop)

Tesco | Asda | Marks and Spencer | Sainsbury’s | Waitrose | Coop

If you struggle to find any products in your local shops then buying online can be a good alternative (see below for some free from websites)

US low FODMAP bread/wrap alternatives: UDIs white sandwich bread is a popular choice for bread. Rudi’s original plain tortilla wraps appear low FODMAP as well. Udi’s also makes a nice pizza crust too!

Emma, do you recommend any suitable granola/muesli or ‘energy’ bars that are suitable for a low FODMAP diet?  This is a trickier question to answer as virtually all of them seem to have 1 or more added FODMAPS usually honey, fructose, FOS, inulin …….At the moment these are fodmap friendly :)

9 Bar: Peanut, Cracked Black Pepper

9 Bar Indulge: Cocoa & Raspberry, Cocoa & Coconut, Cocoa & Hazelnut

US Alternatives: Go Macro peanut butter bars (have plain and chocolate chip variety. There is a small amount pea protein in some of these but they are well tolerated by my clients), Nature’s Valley Peanut Butter Granola Bar (has small amount of soy flour-but well tolerated by my clients).

Homemade snacks (some ideas below) can be easy to make and frozen for when you need them!

Dietitian UK: Easy Banana & Yogurt Muffins (yogurt <2tbsp. per serving or could swap to a plain soya) CookLowFodmap: Homemade oatcakes (+ your fav topping *mine is peanut butter & sliced banana!)

Emma Carder Nutrition: Fodmap Friendly Scones

Two Dietitians Do The Fodmap Diet: Fruity Flapjacks

If you have a favourite recipe that’s got a high FODMAP ingredient, why not try it with a fodmap friendly swap it’s sure to taste just as good ;-)

For a snack on the go to make at home, consider my peanut butter quinoa bars.

 Emma, I have heard of Sesame Snap Bars, what are they?

These are fodmap friendly bite sized sweetened sesame seeds basically just sesame seeds, glucose syrup & sugar!

 Are there any suitable milk brands in the UK you recommend?

For regular cow’s milk without the lactose – Arlo’s Lactofree milk is very popular and now available in full fat, semi skimmed and skimmed varieties (fresh & UHT long-life). It’s generally easy to find and usually sits alongside the fresh soya milks in the supermarkets. Marks and Spencer have also recently started selling their own lactose free milk.

In the US, lactaid, Organic Valley lactose free milk & Dairy Ease make suitable lactose free cow’s milk.

Dairy free milk alternatives; soya, oat, rice, nut and coconut milks are all widely available in UK from supermarkets, health food shops and online. Although the majority of these have added calcium and B12 it’s always wise to double check. Some of these milks contain FODMAPs especially– fruit juice concentrates, apple juice, fructose and inulin (chicory root) so do read the labels.

Popular brands in the UK include: Alpro, Oatly, KoKo, Provamel and My Dairy –Free Dream. The supermarkets: Asda, Tesco, Sainsbury’s, Waitrose, Marks and Spencer and Morrisons all produce their own varieties of dairy free milks as well.

In the US, the only suitable soy milk appears to be 8th Continent-made from soy protein vs. the whole soybean. There are many rice and coconut milks that appear suitable. Always read label ingredients to ensure no added inulin or other FODMAPs are lurking! Avoid almond milk at this time until more formal testing. It likely is high in oligosaccharides-fructans and GOS.

Provamel also make a pouring natural soya breakfast yogurt which is great with a suitable granola, museli or overnight oats. Again though it’s not supplemented with calcium so you’d need to ensure getting enough from other foods.

What is a good brand of lactose free yogurt that you have found in the UK?

Arla’s Lactofree yogurts are a great option, available in strawberry and raspberry. They tend to be located in separate lactose free chilled sections and often sell out as they are very popular! If you don’t see any, keep checking or ask the store if they have any in stock.

Other fodmap friendly lactose free yogurts brands in the UK include: Alpro and Provamel. These are made using hulled not whole soya beans. Not all flavours are fodmap friendly though as some include: inulin, fructose syrups and fruit concentrates such as apple. Some flavours below that are friendly include – :)

  • Alpro Big Pot: Simply Plain along with Strawberry & Rhubarb are suitable both AND contain added calcium, vitamins B2, B12 & D
  • Provamel Big Pots: Natural (& small pots), Lime & Lemon Balm, Vanilla, Blueberry (& small pots), Forest Fruits (& small pots), Raspberry & Vanilla (small pots only) No added calcium or vitamins need to ensure getting enough from other foods.

Provamel yogurts can be found in some health food shops e.g. Holland & Barrett or Whole Foods (mainly London but also Glasgow & Cheltenham) or online via e.g. Ocado, Goodness Direct & Real Foods.

US low lactose yogurt includes Green Valley Yogurt (low lactose sour cream and cream cheese also available) and some Yoplait lactose free yogurts (stick with low FODMAP fruit flavors).

Fodmap Friendly Shopping & General Info

Any particular stores that you recommend for patients to secure gluten free products?

All the big UK supermarkets mentioned above will have ‘free from’ sections where FODMAP followers can hopefully find some suitable products. If you live out of town or only have access to small stores then you may struggle to find suitable products. Online shopping could be your best option here via supermarkets, independent ‘free from’ stores or directly from manufacturers online shops.

Online Free From Stores e.g.

Simply Free, Goodness Direct, Gluten Free Direct, Real Foods, Freego

Product Specific Online Shops e.g.

Doves Farm

Glebe Farm

Foodamentalists – UK online gluten and wheat free store selling pies and baking mixes. Their brownie, chocolate cookie, doughnut and Yorkshire pudding mixes are all fodmap friendly.

Isabel’s Kitchen – UK gluten free wheat free home-baking range. Several products in the range; batter mix, easy pud chocolate, sponge cake and Yorkshire pudding mix are also fodmap friendly! The range can be found in Asda & Booth stores or online via Ocado, Real Foods and Simply Free.

Foods You Can is a great overall UK resource for anyone living with a food intolerance or allergy.

In the US, I have a grocery list to get you started!GROCERYPOSTER_sept29_blog_HANDOUT

I posted this info in my first UK post, but feels it bears repeating!   If someone is looking for a dietitian to guide them in implementing the low FODMAP diet, how would they go about finding a skilled dietitian in the UK?

King’s College London holds an up to date record of UK and international dietitians that have undertaken their Professional Low Fodmap Course.

You can also search The British Dietetic Association Freelance Dietitian Group for private dietitians with an interest in IBS.

In the US, Patsy Catsos has an online FODMAP knowledgeable RD listing and I have one in the works….should be posted in the next week!

Emma, do you have any UK sites that you recommend for low FODMAP diet followers? 

My Top 4 in no particular order!

 Kings College London (FAQs)

Cook Low Fodmap (Recipes)

Two Dietitians Do The Fodmap Diet (Recipes, information & links to other great resources)

Clinical Alimentary (Recipes, information & links to other great resources)

My site Emma Carder Nutrition also has a few fodmap friendly posts as well e.g. gravy, scones & cookies

So there you have it!  I can’t thank Emma enough for all the time she took to answer all of my questions! Hopefully this helps navigate the low FODMAP diet a bit easier whether you live in or travel to the US or UK!

 

 

 

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Flourless Chocolate Cookies

These flourless chocolate cookies are so rich…you only need to eat one to fulfill even your most serious chocolate craving!

For real.

cookie stack

The ingredients are minimal.

ready to cook now

I added a little Taza salted almond dark chocolate because I had some on hand–and because it is the best chocolate I have ever tasted but semi-sweet chocolate chips can be added as a substitute.

choc chopped

This cookie recipe calls for 3 egg whites –which made the batter nice and fluffy.mixture chocolate

I made 32 smaller size cookies. You could eat 2 but I bet you’ll find one to be enough.

cookies ready for the oven

These cookies will make for a delightful low FODMAP treat this holiday season!  I really think {and hope} you’ll love them!

IMG_0845edit

Flourless Chocolate Cookies

Ingredients

  • Makes 32 small cookies
  • 3 egg whites
  • 1 3/4 cup confectioner's sugar
  • 3/4 cup unsweetened cocoa powder
  • 1 1/2 teaspoons pure vanilla extract
  • 2 tablespoons semi-sweet chocolate (rough chop the chips, I used Taza salted almond chocolate)-optional

Instructions

  1. Preheat oven to 350 degrees F.
  2. Line 3 cookie sheets with parchment paper.
  3. In medium-large bowl whip egg whites until fluffy-forming soft peaks. Gradually add in sugar, cocoa and vanilla.
  4. Fold in chopped chocolate, if using.
  5. Drop by teaspoonful onto baking sheets into 32 small size cookies
  6. Bake for about 8 minutes-should be a little puffed up with a slight crust on top of cookie.
http://blog.katescarlata.com/2014/12/07/flourless-chocolate-cookies/

baked nuts

Sweet and Spicy Nuts!

I am a huge nut fan. Are you?

Rich in magnesium, healthy fats and fiber…a handful of most nuts (peanuts, walnuts, pecans, macadamia, Brazil) are allowed on the low FODMAP diet.

baked nuts This delicious spicy nut recipe came across my desk from my client, Esther! Thanks Esther for sharing this with me.  :)

To make these spiced pecans you simply mix a collection of  spices, light brown sugar, butter and soy sauce. Drizzle the mixture over the nuts.spiced nuts drizzled

Then bake them up.  Honestly, I expected them to taste good…but they exceeded my expectations! Superb!

spiced nutsI actually followed the recipe for these spicy pecans without even one tweak….You can find the Spicy Pecan recipe here! Just be sure to use chili powder that is free of onion and garlic. I like McCormick’s Chipotle chili powder which gives a hint of smoky flavor.

Oh…and while we are on the subject of nuts! I am also quite addicted to the Union Square Cafe Nut recipe found on the Food Network site here.  These nuts include brown sugar, butter, fresh chopped rosemary and cayenne pepper which is mixed and simply drizzled over warm toasted nuts.  I use a mixture of peanuts, walnuts, pecans and hulled pumpkin seeds. Ridiculously amazing.

The hardest part is keeping the portion reasonable. FODMAPers: limit to one handful per sitting!! Note: Brazil nuts just got the Monash ‘green light’! Check out the Brazil nut info and Monash’s new blog!  And note: small amounts of almonds (10) and hazelnuts (10) are ‘green lighted’ too!

I love both of these recipes for holiday gatherings….and I hope you do too! :)

FODMAPSCOMPARED_BLOG

Low FODMAP Baking: US vs. UK

FODMAPSCOMPARED_BLOG

 

Hello Friends! As you probably know, the low FODMAP diet has gone global!

Thankfully, I might add, as there are many IBS sufferers around the globe. Periodically, I receive queries about the differences in baking, food selections etc. in the UK vs. US. So along with my good friend Gill, a fabulous baker, who grew up in the UK but now resides in the US and my colleague, Emma Carder, a UK based dietitian and FODMAP expert, here are some FAQs to help you sort out some of the differences.  Thanks Gill and Emma!

Let’s start with baking tips!

What is the equivalent of a 350 degree oven in the US to Celsius used in UK?  180 degree C or Gas mark 4 is the alternative (these options are usually stated in UK recipe books).

How do our measurements differ in the UK? For instance, a cup of flour in the US would be what in the UK?  This is always something I struggle with as cup sizes between countries can vary. I like this easy to follow US Cups Conversion Table from Dove’s Farm. Though there are slight variations from country to country–the UK  the measurement for 1 cup of flour would be slightly greater than listed in this conversion table 1 cup flour is 128 g (4.5 oz.).

How about a tablespoon measure in the US vs. UK–any difference?  Personally, I do not change anything when using a tablespoon measurement – I just use the US measurement. Though there is a slight difference: 1 tablespoon US (tbsp.) in volume  Equals: 0.83 tablespoons U.K. (tbsp. Imperial).

Emma, what flour blends do your recommend to low FODMAP diet followers?  Here in the UK we have a huge variety of individual gluten free (GF) flours available to buy in supermarkets, health food shops and online. They are made from all sorts of different grains, seeds, beans and starchy tubers! I’ve noticed that GF recipes are becoming increasingly adventurous by using a wider variety of different GF flours.

It’s definitely worth remembering though that not all GF flours have been FODMAP tested yet e.g. sorghum and teff. We know flours made from rice, potatoes, quinoa and corn (maize) are great to use on their own or in a shop bought blend as these have tested low for FODMAPs. Flours made from oats, amaranth, buckwheat, soya bean, chickpea (garbanzo), fava (broad) bean have on the other hand tested amber/red for FODMAPs. Followers may find they have to avoid or limit foods made from these flours to suit their individual tolerance.

In the UK popular, fodmap friendly, All Purpose GF flour brands include Dove’s Farm & Glebe Farm. These are a blend of rice, corn and potato starch. The Dove’s Farm blend also contains tapioca (not yet tested for fodmaps). Despite this, it does seem to be well tolerated by FODMAP followers possibly because it’s a starchy tuber, similar to potato and less likely to contain short chain fermentable sugars.

What lactose free milk would be suitable to cook with in the UK, Emma?  For regular cow’s milk without the lactose – Arlo’s Lactofree milk is very popular and now available in full fat, semi skimmed and skimmed varieties (fresh & UHT long-life). It’s generally easy to find and usually sits alongside the fresh soya milks in the supermarkets. Marks and Spencer have also recently started selling their own lactose free milk.

Any other differences that you encountered when you moved here in regard to cooking in the US vs UK, Gill?

The main difference is that I would always use a scale in the UK to weight before I bake or cook.  Here I now have the cup and jug measurement tools so that I can make the US recipes!  Also, is it not popular to buy boxed baking ingredients for example, Betty Crocker Cake baking products.  Everyone I know would bake from scratch in the UK (this may have changed since I have lived there) I had never even tried a boxed cake recipe until I moved here.

In the UK, most people would use Self Raising flour to bake cakes they would not buy plain flour and then add the raising agent.

Do you find this to be true as well, Emma? We do have a love for self raising flour in the UK but I’d say folks would feel equally at home baking cakes with plain flours and adding the raising agent separately. The following can work well to convert plain flour into self-raising:  Add 1 teaspoon of baking powder per 175g of plain flour and a pinch of salt

I also found this website that highlights the different names of foods in the UK vs. US and also provides suitable measuring and baking tips!

And more US–> UK translations! a cupcake = a fairy cake, a cookie is a biscuit, Eggplant = Aubergine, French fries is called Chips, Arugula is called Rocket, Granulated sugar = Caster sugar!

For more on info on FODMAPs in the UK, I recommend Emma’s site …visit Emma at Emma Carder Nutrition (and check out her low FODMAP scones recipe…mmmm!!)

Emma also recommends the following UK sites:

Kings College London (FAQs)

Two Dietitians Do The Fodmap Diet (Recipes, information & links to other great resources)

Cook Low Fodmap (Recipes)

Clinical Alimentary (Recipes, information & links to other great resources)

If someone is looking for a dietitian to guide them in implementing the low FODMAP diet, how would they go about finding a skilled dietitian?

King’s College London holds an up to date record of UK and international dietitians that have undertaken their Professional Low Fodmap Course.

You can also search The British Dietetic Association Freelance Dietitian Group for private dietitians with an interest in IBS.

My next UK vs US FODMAP post will feature Emma and my tips to secure food brands that appear to be low FODMAP diet suitable based on ingredients in the UK –and of course, some US brands too! Stay tuned!

 

graciousandgrateful

Giving Thanks with a Grateful Heart

graciousandgratefulOne of the most essential life lessons I have tried to share with my 3 kids has been the importance of being grateful and gracious.  It doesn’t take much to say thank you and be grateful for what you have.

It’s the little things in life that matter most, don’t you think?

Family and friends that love you.

Food on the table. Low FODMAP, preferably! Ha!

A roof over your head.

Oh…and a good attitude helps too.  Focusing on what you have in your life rather than what you don’t.

Sharing your appreciation for those that make your day a little bit brighter or easier can go very, very far.  I think it makes you a whole lot happier too when you share your grateful heart.

You alone have the ability to make someone feel appreciated and important…by simply opening you mouth and uttering the words thank you. How easy is that? :)

Being gracious and grateful, to me, is the essence of living a fulfilling life.  

And so, during our Thanksgiving holiday week, I would like to say Thank YOU  for all of your sweet and kind words over the past few years.  It means a lot! gratefulheart