Pad Thai

Low FODMAP Pad Thai

Since our recent trip to Thailand, I continue to crave all the amazing dishes Russ and I indulged in on our visit. The food, seriously, was so delicious and full of fresh ingredients.

One of my favorite Thai dishes is Pad Thai.Pad ThaiMost of my low FODMAP diet followers seem to do well when ordering Pad Thai while dining out. It is an easy dish to find at your favorite Thai restaurant.  Most recipes for Pad Thai call for red curry paste.  I just happened to have brought some home from our recent trip to Thailand but it is easy to find in the Asian section of the grocers.  BUT: red curry paste often contains garlic and onion! I seem to tolerate the small amount found in the entire Pad Thai recipe, but if your tummy is particularly sensitive, you might try to make some homemade red curry paste to substitute in this recipe.  I found an interesting  Pad Thai recipe here and it included a low FODMAP version of red curry paste.

For my recipe, I julienned a zucchini and a couple carrots, ( did I mention that I love my julienne peeler?), washed about 2 cups of Mung bean sprouts and a small bunch of cilantro. I prepped the veggies earlier in the day so I would feel less rushed putting the recipe together at dinner time.

Julienned  vegetables need very little time to cook (bonus)! They wilt in moments once added to my prepared chicken.saute veggies in pad thaiWhile the chicken, noodles and veggies cooked, I mixed up a nice peanut pad Thai sauce…so tasty. I used my red curry paste from Thailand in my recipe, but again, if your tummy is very sensitive or you have just started the elimination phase of the low FODMAP diet, you should try to make your own red curry paste or perhaps leave it out of the recipe.

Pad Thai low FODMAPThe dish was a big hit. Really…there was not even one noodle left on the plate!

And in the spirit of Thailand, I thought I would share a couple pictures from my trip!

Ancient Buddha in Ko Samui.Ancient buddha

2 week old elephant nursing, Chiang Mai.
2 week old elephant

Low FODMAP Pad Thai

Ingredients

  • Makes 2-3 servings
  • 4 ounces of Pad Thai rice noodles
  • 2 teaspoon toasted sesame oil
  • 2 tablespoons all natural peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon red Thai curry paste (often contains some garlic & onion-can sub in homemade find link to recipe in post)
  • 1 teaspoon brown sugar
  • 1 teaspoon rice wine vinegar
  • 8 ounces skinless boneless chicken breast, cut in bite size pieces
  • 2 tablespoons garlic infused oil
  • 1 tablespoon ginger, minced
  • 3 large carrots, julienned
  • 1 medium zucchini, julienned
  • 1 cup mung bean sprouts
  • 1 lime, cut in 1/4s
  • Fresh cilantro or basil, chopped (2 tablespoons or so)
  • 1/4 cup salted peanuts, chopped

Instructions

  1. Cook noodles per package directions, rinse and drain well.
  2. Add 1 teaspoon toasted sesame oil and chicken to large non-stick skillet and cook over medium heat. When chicken is almost cooked through, add garlic oil, ginger, carrots and zucchini until veggies are al dente.
  3. While noodles and chicken are cooking, prepare sauce by combining remaining 1 teaspoon sesame oil, peanut butter, soy sauce, red curry paste, brown sugar and vinegar.
  4. Add cooked and drained noodles to chicken and vegetables. Turn off heat. Drizzle sauce over and gently mix. If sauce seems too thick, add some warm water to the dish.
  5. Transfer mixture to a platter. Garnish with bean sprouts, fresh cilantro or basil and nuts.
  6. Squeeze 2 of the lime quarters over dish and reserve 2 for garnish on platter.
http://blog.katescarlata.com/2015/04/23/low-fodmap-pad-thai/

Five winners have been selected to win the free iTunes promo code to download the Monash University app.  You will receive an email today with instructions! Thanks for all the great food suggestions: Please note that some food items listed in the comment section by blog followers may or may not be suitable for the diet! Always read ingredients!

Certified Stamp

FODMAP food certification and Monash Low FODMAP app give-a-way!

It has been a slow process….but the low FODMAP diet continues to gain momentum and interest around the globe. I have received numerous inquires for low FODMAP diet information most recently from India and Norway!  It won’t be long, I imagine, that shopping for low FODMAP brandname foods will become much easier.  A big step in the right direction is Monash University’s newly launched food certification program.

Certified Stamp

The Monash University Low FODMAP certification program provides accreditation to food products that meet their low FODMAP and nutrient criteria.  All products will be analyzed for FODMAP content in the labs in the Department of Gastroenterology at Monash University. If the product is healthy and low FODMAP then the logo above will appear on the package! How cool is that? And how much easier would shopping be for the low FODMAP shopper?!

US food companies can contact Monash University to learn how their healthy food items can be low FODMAP certified.  If you have a favorite brandname food that you feel is low FODMAP AND nutritious, encourage the company to get their food product tested by the Monash University researchers! As an added bonus, products tested and approved will be featured in the Monash University low FODMAP app!

To learn more about the Low FODMAP certification program, click here.

To celebrate the launch of the certification program, Monash University has provided me with 10 promo codes to download their app on iTunes for free! Want to win a free Monash University low FODMAP diet app download?  Well, okay! Simply share the name of one of your favorite tried and true low FODMAP brandname products and you will be entered to win The Monash University Low FODMAP diet app.  This free promo code is for iTunes only!  I will give out 5 promo codes here on my blog in the next week and will also give out 5 more on Twitter.  Be sure to follow me on Twitter too for a chance to win!

running shoes

Tips for the low FODMAP Athlete

As a FODMAP sensitive runner, I know that food choice can make a big difference in your running experience.  Adequate and healthy fueling is important for the endurance athlete. When intolerant to FODMAPs, diet for the serious athlete can be a bit challenging as many commercially available or commonly recommended re-fueling options contain FODMAPs. Having a calm and satisfied belly allows the athlete to focus on the activity at hand rather than a focus on their unpredictable gut.running shoesWith the Boston Marathon under a week away, I thought I would delve into this subject with the help of 2 of my colleagues who are both athletes and dietitians. Internationally known, sport nutrition guru, Nancy Clark (Boston Red Sox Team nutritionist) shares her thoughts on the re-fueling needs of athletes, “Athletes who workout for longer than 60 to 90 minutes will perform better if they fuel up, fuel during and then refuel after they exercise. They want to practice fueling during training sessions, to learn what foods work—and what foods do not settle well.”

Here’s Nancy’s tips with my added FODMAP oriented commentary in bolded font.

  • One to two hours pre-exercise: have a small meal or snack, 200 to 400 calories, more or less, as tolerated. Grains, fruits and starchy vegetables are good sources of carbohydrate—the fuel your muscles use for energy. You can also include a little protein for satiety, such as hard boiled egg, peanut butter, or lowfat cheese. {FODMAPers:  Swiss, Parmesan, Provolone and Cheddar are great low lactose cheese options.}
  • During extended exercise, you want to target about 200 to 300 calories per hour to both fuel your muscles and feed your brain. Start fueling after the first hour (which gets covered by the pre-exercise snack). Some popular carb-based options include: gummy bears, gels, chomps, sports drinks, dried pineapple, maple sugar candy, and bananas. {FODMAPers: Try maple sugar candy, bananas, Gatorade made with sugar, Gu chomps avoid sports drinks or gels made with fructose, honey, high FODMAP fruits or high fructose corn syrup.) 
  • After extended exercise, the sooner you refuel, the sooner you’ll feel better! You want to consume carbs to refuel depleted glycogen stores and protein to repair damaged muscles. Popular choices include chocolate milk {FODMAPers use lactose free milk} or fruit smoothies (made with Greek yogurt) {FODMAPers use Greek yogurt per tolerance or try lactose free yogurt and limit to 1 cup or 1 serving of low FODMAP fruit in smoothie}.
  • Or, more easily, just back your workout into a meal and enjoy a nice breakfast (oatmeal + banana + peanut butter + lactose free milk)  or dinner (chicken + rice +  low FODMAP vegetables).

Niki Strealy, dietitian, author of The Diarrhea Dietitian, and marathoner (She’s running Boston Marathon this year!!) has the following rule: “No New is Good New.” Don’t try anything new! That applies to shoes, socks, clothes, and race fuel! I will bring foods I know my body tolerates to eat the day before, the morning of the race, and as my fuel while on the course. My tummy does not need surprises on race day. niki half1 Niki shares the FODMAP-friendly recipe she’s using for breakfast this week:

Niki's Overnight Oats

Ingredients

  • (Adapted from "Overnight Cherry-Chocolate Chip Oatmeal Pudding" by Melissa d'Arabian)
  • 1/2 cup plain lactose-free yogurt
  • 1/2 cup milk (rice, lactose-free, or coconut)
  • 1-2 tablespoons strawberry jam (choose one made with sugar NOT high fructose corn syrup)
  • 1/8-1/4 teaspoon vanilla extract
  • 1 tablespoons chia seeds (optional)
  • 1/2 cup rolled oats (not instant or 5-minute)
  • 1-2 TBSP chopped walnuts (optional)

Instructions

  1. In a medium-sized bowl, mix yogurt, milk, jam until smooth.
  2. Stir in vanilla, chia seeds, and oats until well blended.
  3. Cover and store in refrigerator overnight.
  4. Can serve cold, or heat up, then top with walnuts prior to serving.
  5. Other options: omit strawberry jam and use maple syrup or sugar to sweeten.
  6. Can also top with blueberries or bananas.
  7. FODMAPers: 1/4 cup dry oats is FODMAP cut-off per serving-limit serving per tolerance!
http://blog.katescarlata.com/2015/04/14/tips-for-the-low-fodmap-athlete/

Niki fuels her runs with Infinit drink mixes. These appear suitable for the low FODMAP athlete.  Learn more about these powdered electrolyte-rich drink mixes here.  Per the manufacturer the Infinit drink mixes are made with lactose free* whey protein  and all their drink mixes are gluten free. *May contain .001% lactose–which is very very low!!

Although carb loading can be a be difficult on a low FODMAP diet, it is possible to minimize FODMAPs while carb loading for an endurance event.  Although it is recommended to consume about 3-4 grams of carbohydrate per pound of body weight for a day or two prior to your event, do your best to up your carbs to your body’s tolerated limit.  High carb low FODMAP food choices to help maximize your carb stores pre-event include: Oatmeal, gluten free/low FODMAP breads, cranberry juice (avoid those made with apple juice or high fructose corn syrup), baked potatoes, rice, bananas, lactose free milk, lactose free yogurt and other low FODMAP fruits. Drizzling pure maple syrup or maple sugar over your oats and yogurt is a simple way to boost carbs. But… don’t forget to keep your plate well-balanced with nutrients from all food groups for good nutrition.  Here’s a simple handout to help you plan a low FODMAP nourishing meal. And remember to taper down your exercise pre-event to keep your muscles fueled and ready for your big event!

For other re-fueling commercial options, check out my Pinterest board for the FODMAP runner here.

My best to all upcoming Boston Marathoners…may you enjoy your run, soak in the glory of your accomplishment and enjoy the city I am proud to call home.  #BostonStrong.

springsale!

FODMAP twitter chat & sale!

springsale!Two news items:  The UK Dietitians have organized a twitter chat on FODMAP topics.  You can follow this chat by putting in hashtag: #RDUK in your search bar on twitter.  The chat is scheduled for TODAY at 3 PM EST in the US, 8 PM in UK/London and 5 AM Tuesday, Melbourne, Australian time!  Key FODMAP experts around the globe will be weighing in on FODMAP updates and important FODMAP topics so I highly recommend you follow the twitter feed, if you can! I am on twitter as @KateScarlata_RD.  If you are not on twitter, now is the time to join!

And the winner of Flavor Without FODMAPs by my friend and colleague, Patsy Catsos is …drumroll…..is Brett McCarter! Congrats Brett! More give-a-ways to come!  Happy Monday!

 

ADDENDUM: A recap of the RDUK FODMAP twitter chat can be found here

sesame chicken close up

Sesame Chicken with Asian Ginger Drizzle

You’ll love this versatile chicken dish.  It’s so flavorful and works well over salad greens, in spring rolls, over rice or simply on it’s own.  sesame chicken close upThe Asian-inspired sauce made with fresh ginger gives the chicken an added wonderful flavor. The star ingredient is the sesame seeds that provide a nice delicate crust on the chicken. Sesame seedsFYI:  1 tablespoon is the cut off portion for sesame seeds per the Monash Uni low FODMAP app for FODMAPers.

I sliced up the chicken into strips, layered with colorful veggies and rolled up into a spring roll…but you can use this chicken any way you like it! And yes, it makes great leftovers so feel free to double up the recipe!Spring roll ingredientsI say, give this recipe a whirl.  You won’t be sorry.  Soooooo good!sesame chicken

Sesame Chicken with Asian Ginger Drizzle

Ingredients

  • Serves 4
  • 4 tablespoons sesame seeds
  • 1/2 teaspoon salt and pepper
  • 4 boneless, thinly chicken cutlets, about 3 ounces each
  • 1 tablespoon vegetable oil
  • 2 tablespoons rice wine vinegar
  • 2 teaspoons brown sugar
  • 1 tablespoon fresh grated ginger
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons soy sauce ( I use San J Tamari, reduced sodium)

Instructions

  1. Mix sesame seeds, salt and pepper on large dinner plate.
  2. Press chicken cutlets into sesame seed mixture and coat both sides.
  3. In large skillet, add vegetable oil over medium heat.
  4. Add chicken to skillet, cook on each side about 2-3 minutes or until cooked through.
  5. While chicken cooks, prepare sauce.
  6. In small bowl, mix rice wine vinegar, brown sugar, grated ginger, sesame oil and soy sauce.
  7. Drizzle sauce over warm chicken.
  8. Slice chicken into strips and serve over warm rice, salad greens or as desired.
http://blog.katescarlata.com/2015/04/09/sesame-chicken-with-asian-ginger-drizzle/

 Whatever you do today, make sure it makes you smile! And as a bonus, help make someone else smile too!

Flavor without FODMAPs cover final

Low FODMAP cookbook give-a-way

In honor of National IBS Awareness Month, I thought it would be fun to do (yet, another)  low FODMAP cookbook give-a-way.  My colleague and FODMAP expert, Patsy Catsos has generously offered to give her cookbook Flavor without FODMAPs to one of my lucky blog followers.

Patsy is one of the US experts on the low FODMAP diet and we have worked together providing dietitian workshops across the US!Flavor without FODMAPs cover final

Patsy provides her cookbook details here:

Would it make life easier to have a cookbook laser-focused on your low-FODMAP diet, with recipes you don’t even have to think about? If you are using the FODMAP approach to manage your irritable bowel syndrome (IBS), this cookbook is the one! You can enjoy the recipes in this collection with no modification, no regrets and no apologies, whether you are feeding the family or entertaining. Patsy Catsos, best-selling author of IBS-Free at Last!, shares tools with you including: 122 flavorful recipes, each one suitable for a low-FODMAP diet and made with whole, real foods; lists of high- and low-FODMAP foods and ingredients, based on the latest research; everyday and special occasion menus; recipe modification tips. If you’ve struggled to cook without wheat flour, onions, garlic, pasta, bread, canned chicken stock, and bottled salad dressings, this book will set you free!

Patsy’s book is, of course, available for sale on Amazon here.

For a chance to win Patsy’s cookbook, simply leave a comment saying, “I want to win!”.  I will randomly select one winner by next week this time!

Spring is trying real hard to make an appearance here in Massachusetts! The snow is almost melted and the daffodils are poking through the ground.  Yay!

I have been busy behind the scenes cooking and researching….I have an amazing sesame chicken recipe coming your way, a blog post about bile induced diarrhea (how nice to go from chicken to diarrhea in one sentence!!), and some great info for the FODMAP athlete! Stay tuned my friends….and enjoy the week ahead!

Japanese Pumpkin

April is National IBS Awareness Month!

We have been busy at katescarlata.com working on some new educational handouts, packaging up and mailing balanced boxes, working individually with clients with IBS, helping dietitians out in the field with numerous FODMAP questions, outlining a new book (Yay!), and interviewing some smart GI docs for upcoming topics for the blog and articles I hope to publish. …And of course, coming up with fun new recipes to try. Japanese Pumpkin or Kabocha squash is a low FODMAP option. I tried it for the first time this week!Japanese PumpkinI just cleaned out the seeds, sliced into pieces (leaving skin on), drizzled with sesame oil, thyme,sea salt and roasted it up in the oven for 1 hour at 400 F.!  YUM!  Enjoy the orange flesh (not the skin) which is rich in anti-oxidant rich carotenoids.  Squash is a great source of lutein and zeaxanthin, key nutrients for eye health.

While my work life is quite busy, I have been finding fun and balance outside of work.  It’s so important to find time for fun. Sweet Lucy helps me with work-life-balance as she loves to walk and I love to be outside walking with her! Don’t let those gray hairs on her chin fool you, she is going on 6 but acts like she’s 1!

Sweet LucyI have been minimizing my emails on the weekends and focusing more on downtime.  I hope you can do the same. Too much computer time can zap the life out of you! Russ and I are in the midst of having a very, very small cottage built in Maine. We have been enjoying our weekends of late by buying furniture and traveling up to Maine to see how the cottage is progressing. It’s been a life dream to have a place to go with our family to chill and relax close to the ocean. We are constantly pinching ourselves that our dream is close to reality. :)

The month of April is National IBS awareness month. I plan to write about a few IBS educational topics this month as my way of spreading the awareness of IBS for the millions of people impacted by this digestive disorder. The low FODMAP diet is an evidenced based first line therapy for IBS.  It has been shown in research studies to help manage symptoms in 75% of those who are challenged by IBS. For other resources on IBS, consider visiting The International Foundation for Functional Gastrointestinal Disorders for information about IBS and other disorders related to the function of the gut. University of Michigan has a good low FODMAP diet overview sheet here.

For science-based and accurate nutrition topics about FODMAPs, of course, sign up here for my blog posts and follow Monash University’s blog here and my colleague, dietitian Patsy Catsos’ site here. King’s College London has low FODMAP info too, click here.

Be cautious what you read on the internet! Always check out the author’s credentials and be sure that the information provided is evidenced based research!

For a chance to win 21 Day Tummy, my latest book on gut health and weight management, check out my Instagram feed and comment on my most recent 21 Day Tummy picture post. Tag a friend and they too will be entered to win.

Oh and one last line item, for those following the low FODMAP diet in the Boston area, there is a wonderful opportunity to learn about low FODMAP cooking with 2 fabulous Boston based dietitians this June in Somerville!  Check out the event details here!

 

 

Rich Fudge Brownies

A Low FODMAP Passover

Hello Friends….today’s post is by my colleague, Bonnie R. Giller, MS, RD, CDN, CDE, a registered dietitian from Long Island, New York who is well versed in the low FODMAP diet and foods for Passover.  Here is Bonnie and her wonderful post for you:Bonnie R Giller Headshot

Passover is an eight-day celebration commemorating the Jewish people’s freedom from slavery in ancient Egypt. The Passover Seder is held on the first and second nights of Passover and is a symbolic reenactment detailing the Exodus of the Jewish slaves from Egypt. The word “Seder” means “order”, as there is a traditional order of blessings, symbolic foods that are eaten, stories that are told and songs that are sung during the Seder.

Matzo is the unleavened bread that is eaten at the Passover Seder and throughout the eight days of Passover. When the Jewish people fled Egypt, they left quickly and did not have enough time to allow their bread to rise. Therefore, eating matzo on Passover commemorates the unleavened bread the Jewish people ate.

Traditional matzo is made from wheat and many Passover recipes include matzo meal or cake meal, all wheat-based. In addition, traditional Passover recipes often contain many FODMAP containing foods. Yes, this is a challenge for you on a Low FODMAP diet, but not impossible.

Matzo Options

There are several brands of gluten-free matzos made from certified gluten-free oats and spelt on the market today. However, you must read labels as some of them contain honey. Here are 3 choices for you to consider:

Lakewood Matzo Gluten-Free Oat Matzo made from certified gluten-free oats (in a completely gluten-free environment) and water.

Lakewood Matzo Organic Spelt Matzo made from stone ground organic spelt flour and water only.

Manischewitz Spelt Matzo made from organic Passover spelt four and water.

Also available from Lakewood Matzo is a gluten-free oat-based matzo meal that can be used in your Passover recipes, including your traditional Matzo Ball recipe. Matzo meal typically replaces every day bread crumbs.

In addition, you will find gluten-free matzo-style crackers made from gluten-free oats and spelt on many supermarket shelves. These contain eggs so please be aware that while eggs are acceptable on a Low FODMAP diet, they are typically not acceptable for use at the Passover Seder for those who follow strict Jewish dietary law. There are some exceptions, so it is best to check with your local Rabbi.

Side Dish Grain and Starchy Vegetable Options

When planning your Passover menus, consider using quinoa, white or sweet potato (with the skin on) and winter squash as side dishes to complement your lean protein and vegetable. They provide vitamin C, vitamin A, and dietary fiber which will be beneficial to improve digestion and elimination during the eight days of Passover. Keep an eye on your portion of sweet potato and winter squash to avoid an increase in FODMAPs. Here’s one of my favorite quinoa recipes.

Quinoa with Peppers

Ingredients

  • Serves: 8 Serving size: 1/2 cup
  • 2 teaspoons olive oil
  • ½ bunch scallions, green part only, chopped
  • 1 red bell pepper, seeded and chopped
  • 1 yellow bell pepper, seeded and chopped
  • ¾ cup uncooked quinoa
  • 4 cups homemade vegetable stock (using Low FODMAP veggies)
  • 1 tablespoon canned tomato puree
  • 3 tomatoes, peeled, seeded, and chopped
  • Italian seasoning to taste

Instructions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add the scallions and peppers; cook and stir for about 5 minutes.
  3. Stir in the quinoa, vegetable broth, and tomato puree.
  4. Return to a boil, then cover and simmer over low heat for 20 minutes, or until
  5. quinoa grains are soft.
  6. Stir in the diced tomatoes and season with Italian seasoning. Cook until heated through and serve.
http://blog.katescarlata.com/2015/03/30/a-low-fodmap-passover/

Charoset, one of the symbolic foods on the Passover Seder plate is traditionally made with apple, walnuts, wine and ginger spice. It is customary to have some during the Seder.  An option would be to use strawberries instead of apples for a low FODMAP version.

Dessert Options

No need to skip dessert this Passover. With a little creativity, you can enjoy a sweet at the end of your meal. Some options include fruit compote made with low FODMAP fruits (keep to ½ cup portion), a piece of 70% or more dark chocolate or a small serving of nuts such as peanuts, walnuts and macadamia nuts. If you are craving a piece of cake, try Banana Cake: Click here for Banana Cake Recipe or Walnut Brownie recipe: Click here for Walnut Brownie Recipe!

Rich Fudge Brownies

Passover is a special time to enjoy with family and friends. With a little pre-planning, you can breeze through the holiday on your Low FODMAP meal plan and feel great.

A big thanks to Bonnie for sharing these great recipes and tips for enjoying a low FODMAP Passover.  To learn more about Bonnie’s services and work check out her sites:  Passover the Healthy Way and at BRGHealth.com.

Fish tacos

Flavorful low FODMAP fish tacos

I received a boat load of delicious fish from Sizzlefish.  {Thanks Sizzlefish!}  So… what did I do? I made some super delicious if I say so myself fish tacos.

Fish tacosI simply seasoned some sable fish filets with McCormick’s chipotle chili powder, cumin, salt and pepper.  You can sub in your favorite fish. FODMAPers note: Many chili powders have onion as part of the chili powder blend. Choose a chili powder without onion.  Chipotle chili powder by McCormick is free of onion and has a smoky flavor.Seasoning up the fishWhile the fish was searing in the skillet, I made a little dish of lime aioli.  First, I zested a lime.  Then added the zest to a spoonful of mayonnaise and fresh lime juice.  Lime aioli might sound fancy…but really it’s simple to make.limeI chopped up some avocado (FODMAPers limit to 1/8 avocado per meal), tomatoes and lettuce….to nutrition up my tacos.  Fish taco ingredientsI simply heated up a store bought fresh corn tortilla, layered some lettuce, tomatoes, seared & seasoned fish, a couple slices of avocado and a little drizzle of my creamy and tangy lime aioli.  Oh…and I topped the taco with just a little grated cheddar and Monterey Jack cheese too!

Flavorful low FODMAP fish tacos

Ingredients

  • Per person: 2 tacos; you CAN double or triple etc. depending on how many servings you desire.
  • 2 corn tortillas
  • 3 ounces firm fleshed fish such as cod (I used Sable fish)
  • 1/8 teaspoon cumin
  • 1/8 teaspoon Chipotle chili powder
  • salt and pepper, to taste
  • 2 teaspoon grapeseed oil or other high smoking point cooking oil
  • 1/4 cup chopped tomatoes
  • 1/2 cup lettuce leaves
  • 1/8 avocado, sliced
  • 1 tablespoon mayonnaise
  • 1 teaspoon lime zest
  • 1 teaspoon lime juice
  • 1/4 cup finely shredded cheddar and/or Monterey Jack cheese

Instructions

  1. Season fish with cumin, chipotle chili powder, salt and pepper, set aside.
  2. In medium skillet, add 2 teaspoons oil and warm skillet to medium heat.
  3. Add fish flesh side down to sear and cook for 3-5 minutes and flip and cook another 3-5 minutes or until fish cooked through, opaque and flaking.
  4. While fish is cooking, mix up lime aioli.
  5. In small dish, gently mix mayonnaise, lime zest, lime juice, salt and pepper to taste.
  6. Heat up tortillas in microwave or in another lightly oiled skillet over low heat.
  7. When fish is cooked through, flake fish to bite size pieces.
  8. Layer lettuce, tomato, avocado, fish and a sprinkle of shredded cheese evenly over corn tortillas.
  9. Drizzle top of tortilla with lime aioli.
http://blog.katescarlata.com/2015/03/26/flavorful-low-fodmap-fish-tacos/

Behind the scenes, I am working on some educational posts.  So stay tuned!

FODMAP plate pic

Low FODMAP diet resources

Since 2009, I have been educating people with IBS about the low FODMAP diet.  It has been the most rewarding work I have done in my 25 plus years as a registered dietitian.  From a science nerd perspective, I love how the low FODMAP incorporates concepts from my key nutrition degree classes from food science, anatomy and physiology, microbiology to biochemistry.  But most of all, I love how the low FODMAP diet calms digestive woes…for the majority of people with IBS.

Today, I thought I would gather some of my top resources for those new to following the low FODMAP diet and for the dietitians in the field that are starting to utilize this elimination diet with their patients.  Dietitians: please feel free to use my handouts with your clients.

Click on highlighted title to be directed to page with handout details:

FODMAP checklists:  Here you will find an updated low FODMAP and High FODMAP food lists.

FODMAP grocery list: This one page handout will make grocery shopping a bit easier when you are starting out!Low FODMAP grocery poster

How to make a Balanced Low FODMAP menu:  This simple {super cute} one page handout reminds the FODMAPer to eat healthy and well-balanced.  Hey, potato chips are low FODMAP–but you don’t want to live on chips alone, right?! :)

Low FODMAP salad dressing recipes: This handout provides easy to make homemade salad dressings….as you might know, most commercial dressings are made with the FODMAP no-nos: garlic and onion! And homemade tastes SO much better. Truly.DRESSINGS low FODMAP

21 Days of Menus: This $10 downloadable e-booklet provides 3 weeks of delicious menu ideas and recipes. 21 Day FODMAP Menus COVER

Low FODMAP Cooking with Kate Scarlata: This $10 downloadable e-booklet provides numerous (47, to be exact) tasty recipes for the FODMAPer. Ten percent of the sale of this booklet goes directly to Monash University FODMAP researchers to fund further FODMAP food analysis and research.

Balanced plate low FODMAP style: English and Spanish version “Balanced plate” low FODMAP style handouts are an easy visual tool to provide healthy but low fermentable meal planning.  Low FODMAP food items are included to help mix and match healthy menu ideas. $8 for both.FODMAP plate pic

Full set of low FODMAP educational handouts for dietitians use:  Why re-create the wheel? These 10 newly designed (13 in all) low FODMAP teaching tool handouts are ready to roll for use in your GI nutrition practice.