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.

Greek salad

Greek Salad with Lemon Mint Vinaigrette

I love a good Greek salad. How about you?

I have been craving the flavors of feta and olives lately. So I made a special trip to the market to get my hands on fresh salad ingredients including romaine lettuce, lemon, feta, fresh mint, tomatoes and Kalamata olives to make a good Greek Salad.Greek saladI have been really enjoying Backyard Farms–Maine grown–tomatoes this winter.  For those of you living in New England, check them out.

First, I washed up the produce.Salad ingredients

Chopped the lettuce and quartered the tomatoes. Then, I layered the delicious salad ingredients onto a platter.  Adding a nice dose of olives and feta.Ready to dress Greek saladI evenly drizzled the homemade lemon mint vinaigrette over the salad ingredients.  I have to tell you the dressing really brought this salad to the next level. The fresh mint is so refreshing and tasty. I can’t wait to make this again in the summer when my garden is overflowing with fresh mint! Who knew eating low FODMAP could taste so good?

And…did you see the latest FODMAP article in Yahoo Food?  I am so happy the word is getting out about the low FODMAP diet!

Greek Salad with Lemon Mint Vinaigrette

Ingredients

  • Serves 4
  • 1 large head of romaine lettuce, washed, trimmed and diced
  • 5 small tomatoes, quartered
  • 1/2 cup feta cheese, crumbled (Imported Greek feta is wonderful for this salad)
  • 1 lemon, juiced (about 2 tablespoons of lemon juice)
  • 1/4 cup olive oil
  • salt and pepper to taste
  • 1 1/2 tablespoons fresh chopped mint leaves
  • 1/3 cup kalamata olives, pitted and chopped

Instructions

  1. Arrange lettuce on medium platter, top with tomatoes.
  2. Sprinkle with feta cheese.
  3. In small bowl, whisk lemon juice, olive oil, salt, pepper and fresh chopped mint.
  4. Drizzle dressing over salad.
  5. Top with olives.
http://blog.katescarlata.com/2015/03/17/greek-salad-with-lemon-mint-vinaigrette/

Irish muffin bread in basket

Low FODMAP Irish Bread Muffins

‘Tis the season! In just two days, it is the day of the leprechaun, St. Patrick’s Day! I have always loved to make a nice loaf of Irish bread this time of year.  Pure comfort food.  This year, I stumbled on King Arthur’s Gluten free Irish bread muffins which become low FODMAP with a few simple tweaks.mini Irish bread Today is a BIG day for me…It’s my blog’s 4th birthday! I set out to do a blog about living a well-balanced life.  It soon became clear that my blog followers wanted information about FODMAPs.  You spoke…I listened.  And here we are.  The low FODMAP has so many nuances—it’s so nice to have an easy forum to share what I learn. In honor of my blog’s birthday…I do want to do a give-a-way….because birthdays are about giving, right?! I will be giving away another FODMAPer tote!  For a chance to win, simply leave a comment on future topics you would like me to cover on the blog.

But back to the recipe at hand.  King Arthur makes a terrific multi-purpose gluten free flour blend that is suitable for FODMAPers.  They also have numerous gluten free recipes on their site.  Here is the recipe for the gluten free Irish Soda Bread made in a muffin tin.  NOTE the following recipe adaptions:  I used Green Valley lactose free sour cream.  And reduced the raisins to 1 cup, loosely packed to keep to Monash’s raisin 1 tablespoon FODMAP limit. I omitted caraway seeds—because I am not a fan and have no idea about FODMAP content.Irish muffin bread in basketI will be jetting off to Augusta, Georgia to talk about FODMAPs to another group of inquiring dietitians this Tuesday.  I am actually providing 2 talks while I am there….the second one is about gut bacteria and how alterations are linked with various health conditions. After Georgia, I am heading to NYC for a family wedding.  No question about it,  I have a full life! I hope you are all enjoying a little relaxing time this weekend!

And Michelle is the winner of the Balanced Box! Michelle you have been notified via the email you used to provide your comment on the blog!

 

 

 

 

FODMAP to go

Balanced Box For A Digestive Peace of Mind & Give-A-Way!

I am super excited about this box full of yummy treats for the FODMAPer on the go!

And I am giving one away today! FODMAP to goAvailable for sale on my site for a limited time! To enter for a chance to win a box, kindly leave a comment and share your favorite brand name product that’s easy on digestion for on the run!

I have partnered in this project with Barney’s Butter, TrueLemon, Go Macro, Laiki crackers, Way Better Snacks and Ginny Bakes.  I hand selected the products that are included in the box! In fact, I personally take these to go items with me when I am traveling the globe! Barney’s butter snack packets are the perfect size for FODMAPers–keeping to a 1 tablespoon serving size! LOVE that!  Go Macro peanut butter bars are full of protein and well tolerated by my FODMAP clients! They truly keep my belly calm and full! TrueLemon adds a nice citrus flavor to water and recipes. I even add it to my ice cubes! Ginny Bakes mini chocolate chip cookies are such a fun and tasty gluten free bite size cookie treat! I have always been a fan of mini cookies…ever since I was a little girl! Hot off the press…Laiki crackers are a complete new find for me! These whole grain rice crackers remind me of triscuits but better! Just three ingredients… love, love, love that! And Way Better Snacks multigrain tortilla chips are a fave! I work for Way Better Snacks as a nutrition ambassador spreading the word about the health benefits of sprouting. Way Better Snacks includes sprouted seeds in these yummy tortilla chips!  And we added the cutest FODMAPer tote bag and sticker to the box for even more fun for the FODMAPer!

Note: I selected products from each line that appear suitable for the low FODMAP diet. It is possible that not all products from each manufacturer are suitable for the FODMAPer.  ALWAYS read ingredient labels!…BUT, I know you already know that!!

The purpose of the Digestive Peace of Mind Box is to introduce new foods to the FODMAPer. Also, I created the box as I wanted the FODMAPer to have a little treat. :) We all deserve a little pampering!  When you have digestive issues…it’s hard enough. The low FODMAP diet has been life changing for me after years of an upset belly after major intestinal surgery 20 years ago!  It’s nice to know what to eat to keep my belly calm.  I don’t follow the diet completely–as I am well aware now of what I can and can’t eat to keep my symptoms in check!

Gotta run! Busy, busy prepping for my all day Digestive Health Seminar this Thursday! Plus,  two talks that I will be giving next week to dietitians in Augusta, Georgia!

 

Oatmeal bread plain

1 Minute Oatmeal Bread

I am a huge fan of Instagram and found this recipe for microwave oatmeal bread courtesy of Joy Bauer on her Instagram feed yesterday.  The recipe calls for 1/4 cup oatmeal—just at the FODMAP cut off amount.Oatmeal breadI topped my oatmeal bread with frozen berries that I warmed up, a few sliced almonds (less than 1 tablespoon) and all-natural peanut butter.  I only had mixed berries with blackberries in my freezer…which do contain sorbitol.  NOTE to FODMAPers –be sure to top with suitable low FODMAP fruit!  Sliced bananas and peanut butter would pair nice with this bread too!

The simple oat bread without the yummy toppings looks like this:Oatmeal bread plainYou can see some of the egg white that didn’t get mixed in as well as maybe it should have…oops! ;)  But I love that this recipe includes a little protein boost from the egg white.

Mix up quick oats, egg white, cinnamon, vanilla, baking powder, maple syrup, and a little brown rice flour.  I bet a little shredded coconut would be a nice touch too! And microwave for the quickest ready to eat breakfast bread ever. LOVE, LOVE this recipe.  I hope you do too!

1 minute oatmeal bread

Ingredients

  • 1/4 cup quick oats
  • 1 tablespoon brown rice flour
  • 1 egg white
  • 1 teaspoon pure maple syrup
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon cinnamon

Instructions

  1. In medium, microwave safe mixing bowl mix all the ingredients.
  2. Press the mixture into the bottom of the bowl firmly.
  3. Microwave for 1 minute.
  4. Take a butter knife to loosen bread from bowl.
  5. Top as desired.
http://blog.katescarlata.com/2015/03/08/1-minute-oatmeal-bread/

Layered zucchini

Cheesy Layered Zucchini Stacks

How about this? Sliced zucchini and tomato layered with cheese into an individual serving stack!  So simple, yet so good.  And, yes, low FODMAP!Layered zucchini

I have been somewhat remiss with the blog this week because I have been researching the latest data on the gut microbiome, IBS, small intestinal bacterial overgrowth and all of the important topics I will be sharing with colleagues next Thursday at my Advanced Digestive Health Seminar.  I am so excited to share that 2 top gastroenterologists will be conferencing in during the talk to discuss some of their latest research projects…HOT off the press! Digestive health and the gut microbiome are very exciting areas of research these days!  I can’t wait to share some of this research with my colleagues!

It’s hard to believe but my blog is coming up on its 4th birthday on March 15th.  Yikes.  Not sure how that happened!  Anyway, bear with me over the next couple of weeks, I have a few presentations that are pulling me away from the blog and into research mode.  I promise, when the dust settles I will share what I have learned with all of you!

But, I did want to share a quick recipe with you, Cheesy Layered Zucchini Stacks. MMMMMmmmm good!Layered zucchini baked

Cheesy Layered Zucchini Stacks

Ingredients

  • Recipe makes 2 serving can double or triple as desired.
  • 1 medium zucchini, ends trimmed, cut in very thin 1/4 inch slices the long way (not rounds)
  • 2 tomatoes, cut in 1/4 inch slices
  • 1/2 cup finely shredded mozzarella cheese
  • 1/4 cup fresh basil, cut in thin strips
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

Instructions

  1. Preheat oven to 350 degrees, line cookie sheet with parchment and lightly oil.
  2. Layer a slice of zucchini, followed by a couple tomato slices along zucchini slice, followed by a sprinkle of cheese and repeat layering into a stack. I used 3 slices of zucchini per stack!
  3. Season with salt and pepper as desired and drizzle with small amount of olive oil over the top.
  4. Bake for 20 minutes or until fork tender.
  5. Add fresh basil to top of cooked cheesy layered zucchini stacks.
http://blog.katescarlata.com/2015/03/05/cheesy-layered-zucchini-stacks/

OH…also wanted to share a quick product find!  Russ and I are in the process of getting a little cottage in Maine.  A dream come true….really! On our recent visits to Maine, we have stopped into Stonewall Kitchen in York, Maine.  I LOVE it there!! Well, I found a very yummy gluten free scone mix that appears suitable for my FODMAPers.  Of course, I bought it and made the scones. They were super yummy.  Best…fresh out of the oven! And the raspberry jam is nice too!Scones

 

Baked granola

Peanut Butter Granola

I actually had a couple hours of unexpected free time yesterday which usually translates into, “What recipe should I try?” time.  I love having time to have fun in the kitchen!  I have been wanting to try to make a tasty peanut butter granola… so that is what I made!  I’ve been a bit all over the nut butter and oat recipe combos…I promise I will come up with a recipe without these two ingredients next time!Baked granolaI combined all-natural peanut butter, chia seeds, hulled pumpkin seeds (pepitas), shredded coconut, coconut oil and pure maple syrup with the rolled oats.mixtureI slow baked for 1 hour being sure to toss the mixture around a few times during cooking.

Homemade peanut butter granola makes a sweet gift.IMG_1557 If you look closely, you’ll notice I just added a smattering of chia, pepitas and coconut–don’t go overboard!Granola

Peanut Butter Granola

Ingredients

  • Serving size for FODMAPer is 1/4 cup, Makes about 8 servings
  • 2 cups old fashioned oats
  • 1/3 cup all natural peanut butter
  • 1 1/2 tablespoons pure maple syrup
  • 2 tablespoons coconut oil
  • 2 tablespoons shredded coconut
  • 2 tablespoons hulled pumpkin seeds (pepitas)
  • 1 tablespoon chia seeds

Instructions

  1. Preheat oven to 325 degrees Fahrenheit.
  2. Cover a large baking sheet with parchment paper.
  3. In medium bowl, gently mix all ingredients until blended.
  4. Place mixture on cookie sheet and spread it out evenly.
  5. Bake for 1 hour being sure to mix mixture a few times for even baking.
  6. {I put an aluminum foil tent over mixture after 30 minutes of baking to prevent over browning, this is optional}
http://blog.katescarlata.com/2015/02/26/peanut-butter-granola/

I enjoy about 1/4 cup of this granola as a topping to yogurt or as part of a fruit, granola and yogurt parfait.  Use lactose free yogurt if lactose intolerant. For FODMAPers…remember oats should be limited to 1/4 cup dry or 1/2 cup cooked due to FODMAP cut off amounts.

advancedseminarwithkatescarlataRDN

We need more dietitians educated on the low FODMAP diet!

Please help me spread the word about my upcoming digestive health seminar for health professionals.  There is a shortage of dietitians worldwide that are well-versed in the low FODMAP diet!  The low FODMAP diet has been shown to manage symptoms for up to 75 % of those who suffer with IBS!  Research regarding the effectiveness of the low FODMAP for other digestive health conditions, the impact on our gut bacteria and  long-term effects of the diet are being explored. Food analysis for FODMAP content is ongoing at Monash University. It’s important that health professionals stay abreast of the new research to best serve their IBS patients.  I will be providing an all day seminar on this topic. One of my missions is to help individuals with IBS have access to up to date, safe and effective ways to improve their quality of life. Please share this post with colleagues or health professionals that you work with that may be interested in attending this event! Topics include: The low FODMAP diet: elimination and re-challenge phases, small intestinal bacterial overgrowth and the gut microbiome. Space is limited and filling up!advancedseminarwithkatescarlataRDNClick here for more information and to register. This event has been pre-approved for 5.5 CEUs from CDR.

Thanks for your help! :)