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


  • 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


  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}

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.


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! :)


Maple Garlic Glazed Salmon

Don’t fret FODMAPers, despite the garlic in the name… this salmon recipe was designed with you in mind. Enjoy the taste of garlic flavor without those frustrating fructans! IMG_9247_1Garlic infused oil can be used on the low FODMAP elimination diet because fructans, a FODMAP source, do not infused into the garlic oil.  Fructans are water-soluble fibers, therefore, they do not leach into oil.  Simply purchase a garlic infused oil at the grocery store or prepare your own by adding garlic cloves to simmering oil until fragrant.  Remove the garlic pieces from the oil and enjoy the fragrant oil in cooking.  Boyajian garlic oil is the best! I love having this product on hand.  I was fortunate to partner with Boyajian oils when I created my first Balanced Box for Digestive Health.  A box full of goodies for FODMAPers.

This salmon recipe creates a super tasty entree with little prep time.

Creating the marinade is simple and uses ingredients you likely have on hand.salmon dressing

Here’s my fresh catch….ready for the marinade!
salmon skin upI just drizzle the marinade over the fish, brush it all over and then let the flavors infuse into the fish for a few minutes in the refrigerator.

Salmon with dressingThe final product is a healthy fish meal that is moist, flaky and bursting with flavor.

Maple Garlic Glazed Salmon


  • Serves 2-3 people
  • 1/2 pound salmon filet
  • 2 tablespoons pure maple syrup
  • 1 tablespoon garlic infused oil
  • 1 tablespoon soy sauce
  • Salt and pepper, to taste
  • Dash of either crushed red pepper or sesame seeds


  1. Preheat oven to 400 degrees F
  2. In small bowl mix maple syrup, soy sauce, garlic infused oil, salt, and pepper
  3. Place salmon in small glass baking dish and coat with maple and garlic infused mixture.
  4. Marinate in refrigerator for 25-30 minutes.
  5. Sprinkle with crushed red pepper flakes or sesame seeds, as desired
  6. Bake uncovered in oven for 20 minutes or until flaky and cooked through.

almond butter bites

Almond Butter Oat Bites

Hello Friends…I hope everyone here in the Northeast is staying warm and keeping their spirits up… The 8 feet high snow drifts are unbelievable!  Nothing says HAPPY like a little oatmeal, chocolate, chia, coconut and almond bite-full of yumminess.  I make these no bake energy bites quite often for a little healthy treat.

Almond chia bitesThe good thing about these little delicious bites is that you can get creative and add a little bit of this and that depending on your tolerance.  My recipe makes 12 bite size balls and you should be satisfied with 2.  At this portion size, you truly modify the quantity of FODMAPs that you consumer that are naturally contained in the oats and almond butter–both are ‘moderate sources’ of FODMAPs.  I would not eat a whole tray of these tasty treats…Just keep that in mind!almond butter bitesMy daughter Chelsea and I whipped these up yesterday afternoon after a full day of work. They take just a few minutes to make!

I did want to take a moment and announce the lucky winners to my recent blog give-a-ways!  Jordan won the 21 Day Tummy Cookbook: Yay!!  And Deirdre won the #FODMAPer tote bag!  I am in the midst of another #FODMAPer tote bag give-a-way on Instagram–so check it out for another chance to win!!

I have a few other give-a-ways up my sleeve, including a chance to win one of my recently launched Balanced Boxes for a Digestive Peace of Mind on the go!  The idea of the box came from my desire to make embarking on a low FODMAP diet a bit funner.  I truly want people with IBS to feel less isolated and to enjoy a little pampering.  I started the term #FODMAPer so that in essence, a person with IBS might feel more like part of a community than  alone. Many people with IBS suffer in silence….and yet in westernized countries—IBS is rampant.

And remember, the low FODMAP diet is a learning diet that is utilized to help identify your personal triggers.  It is not meant to be followed long term! It is important to do the challenge phase of the diet and to eat the most liberal diet your body allows you to eat! There will be parts of the low FODMAP diet you may follow long term…but you should be able to add some foods back into the diet after the elimination diet phase.  If the low FODMAP diet only offers partial relief, work with your health care provider to uncover other possible conditions or food intolerances that may be limiting your progress.  Always read reputable articles by health professionals, be weary of people on the internet that sound smart but have no credentials.  

Almond Butter Oat Bites


  • Makes 12 balls: Serving size 2
  • 1/2 cup rolled oats
  • 1/4 cup almond butter
  • 1 tablespoon chia seeds
  • 1/4 cup semi-sweet chocolate chips, rough chopped
  • 1/4 cup sliced almonds
  • 2 tablespoons shredded coconut, optional
  • 1 tablespoon coconut oil
  • 1 tablespoon maple syrup


  1. Prepare a small cookie sheet or tray with parchment paper.
  2. In medium bowl, add all of the ingredients and stir to blend.
  3. Roll mixture by the tablespoon with your hands into one-inch balls and place on parchment paper.
  4. Place cookie sheet in refrigerator to allow the bites to set.
  5. Place balls in air-tight container in refrigerator.
  6. Enjoy for up to 1 week.


Asian soup

Asian Noodle Soup with Gingered Chicken Meatballs

You would think I would have had my full of Asian inspired cuisine after my trip to Japan and Thailand….but somehow I just really needed to make this dish! Asian Noodle Soup with Gingered Chicken Meatballs.  Russ and enjoyed a similar soup-cooked in front of us at the restaurant- while in Japan a couple weeks ago! Asian soupThis soup was so easy and was such a comforting meal.

First I made the meatballs which included ground chicken breast, grated fresh ginger, garlic infused oil, sliced green onion and a little dash of toasted sesame oil, soy sauce, gluten free bread crumbs and an egg.

Ginger is a belly friendly ingredient.  It is low FODMAP, gluten free (of course) and helps the stomach contract and empty.  I was fortunate to have plenty of ginger in my freezer courtesy of Frieda’s produce! Tip: I store my ginger in my freezer–it stay fresh longer and is easy to grate that way.

I used cellophane noodles but you can sub in rice noodles if you’d like. Asian soup bowlI lightly rolled the meatballs and popped them right into the hot broth.  The noodles are cooked in separate bowl by simply pouring hot boiling water over them and letting them sit for about 20 minutes. Then I drained and rinsed the noodles, tossed them on a cutting board and just sliced them up into smaller size strands for less messy eating!

Oh…and I am so excited about this nice article written about my 21 Day Tummy Cookbook! Have you seen this cookbook yet?  Well, it features all low FODMAP recipes that are made from simple ingredients and that are rich in protein and the anti-inflammation mineral, magnesium…a nutrient most Americans fall short on! Unknown-3

And hey…I am feeling generous again…so if you would like to win a copy of this fab cookbook, leave a comment saying, “I want the cookbook!”  and you will be entered to win. It’s that easy.

And Dietitians:  My upcoming workshop is filling up and I am very excited to teach about more about FODMAPs–including the latest from the outstanding research group at Monash University, small intestinal bacterial overgrowth, and exciting information about the gut microbiome and health.  Interested? Please consider signing up here sooner than later as space is limited!

Oh and here’s the soup recipe!

Asian Noodle Soup with Gingered Chicken Meatballs


  • 32 ounces low FODMAP chicken broth
  • 1 lb. ground chicken breast
  • 1 tablespoon grated ginger
  • 1/2 cup gluten bread crumbs
  • 1 teaspoon sesame oil
  • 2 green onions, sliced (green part only)
  • 1 egg
  • 1 tablespoon garlic infused oil
  • 1 tablespoon reduced sodium soy sauce (I used San-J, tamari)
  • 3 ounces rice or cellophane noodles
  • 1/2 cup diced water chestnuts ( I used canned; drained and rinsed)* optional
  • 1 cup thinly sliced carrots
  • Garnish, fresh cilantro, fresh parsley or sliced green onion-green part only* optional


  1. In medium stock pot, add broth and heat on medium high until boiling.
  2. In medium bowl, add ground chicken, egg, soy sauce, green onion, garlic infused oil, sesame oil, grated ginger and bread crumbs--mix to blend.
  3. Roll meatballs into bite size balls and add carefully to hot broth. (I don't like too much meat in my soups--so I saved about 1/3 of the chicken mixture--made 2 burgers with the meat and froze for later.)
  4. Add sliced carrots and water chestnuts to broth.
  5. Reduce soup to medium and let simmer for 20 minutes or until meatballs are cooked through.
  6. While soup is simmering, boil water in kettle and pour over noodles as directed on label. Let sit, drain and rinse.
  7. Pour noodles on cutting board and lightly chop to more manageable size for easier consumption.
  8. Add noodles to simmering soup for a minute or two.
  9. Serve soup and garnish as desired.

3 coconut sticky rice

Thailand’s Best Dessert: Sticky Rice

What am amazing trip to Thailand!

Glad to be back home (a big jet lagged!) but I enjoyed every single minute in Asia. Especially those elephants….seriously…SO big,  yet so gentle and sweet.IMG_6044Besides these big creatures…what I liked best about Thailand….the food! Serious yumminess. Fresh fruits and veggies galore!! A dietitian’s dream.

I am a fan of coconut…and Thailand did NOT disappoint!

Now that I am back home…I am back in my kitchenhappily in one of my favorite places on earth!

So, I decided to cook up a traditional Thai dish, Mango Sticky Rice…sans mango for my FODMAPers!  I popped a few pieces of fresh naval orange on the rice pudding instead.  This dessert takes some time to create…but to me, it’s worth it.Sticky rice on marbleI adapted my recipe, from this recipe found here on Epicurious.

I followed the recipe but deleted the mango and reduced the sugar in the first coconut milk mixture that is added directly to the rice… instead of 1/3 cup cup sugar, I added just 2 tablespoons. Otherwise, I followed the recipe.  The recipe calls for sweet rice or glutinous rice (there is no gluten in glutinous rice–the word is added as the rice has a sticky or glue like consistency to it.) This is a fun recipe that can be made in advanced and chilled.

A few highlights from our Thailand trip:

  • Patara Elephant Farm:  Russ and I did a 1/2 day visit which we found was plenty of time to enjoy the elephants, learn more about them and their habitat. Patara is known to treat the elephants humanely.  Click here for their site.
  • Tribal crafts: Russ and I enjoyed the night bazaar in Chiang Mai and found some really cool local crafts–very inexpensive scarves, coin purses and festive pom pom key chains. Check my instagram feed as I will be doing a little give-a-way soon!
  • Coconut everything: coconut water, candy, rice, and sorbet.  The sorbet was made of coconut milk and fresh coconut flesh….a-m-a-z-i-n-g!
  • Gracious and kind people.
  • Thai massages–so inexpensive and so relaxing.  Russ and I actually fell asleep during our massages!
  • Koh Samui–especially our hotel. We upgraded to a villa and it was well worth the extra money. It was the most beautiful hotel room I have ever stayed at…with our own little pool, 4 posted bed with canopy netting and a wall size glass wall looking out on a private garden with a water fountain and pond.  The food at the morning buffet included SO many low FODMAP options too! Yay!

And for the animal lovers….here are a few elephant pics for you!

Russ and I getting sprayed by these big elephants!
IMG_6341And me…just lovin’ up and feeding my elephant for the day named Mah-deet.IMG_5961This little guy is about 18 years old and the dad of two little cute elephants.  We rode the elephants bare back up to their farm.  What an amazing experience.

Stay safe in you live in New England with all this crazy snow …grateful I missed that last two storms while I was away!  And… give this sticky rice a whirl…if you like coconut, you’ll like it! MMmmmmmm….3 coconut sticky rice

great buddha

10 Things I Love about Japan

It’s hard to believe I have been in Japan for 9 days now!  We are heading out to Thailand tonight so thought I would share a few of my favorite things in Japan:

1.  Japanese People:  I have never met a more kind and welcoming group of people.  They go out of their way to help direct you when you are looking for directions. (Not that I ever got lost! Ha! ;) )  One gentleman stopped what he was doing, took out his iPad and looked up the direction of the train station for me.  They bow–a lot! :) And always greet you when you enter a store or restaurant…immediately. Super nice. Super friendly.

Japanese people

2. Bamboo Forests:  For me, this was my favorite experience. I found being around the tall bamboo was quite peaceful.  I enjoyed the Hokokuji Temple in Kamakura outside of Tokyo where I enjoyed a wonderful Matcha Green Tea amongst the bamboo.tall bamboo

Matcha Tea at Hokokuji Temple.

Tea at the shrine

Russ and I also enjoyed the Bamboo Forest in Arashiyama in Kyoto too. So tranquil.russ bamboo

3. Tea time:  Whether it was just a cup of green tea with a meal or a zen moment with matcha tea in a temple, you can’ t help but feel a sense of calm and peace take over with a cup of green tea in hand.

4. Packaging and presentation:  The Japanese have a beautiful way of presenting their wares whether it be candies or silk scarves…everything is just so! The food is also beautifully prepared and presented.  Uniforms are common in the school aged children heading to school and in restaurants or hotels. candy

5. Rice crackers:  I just love the many varieties that are available!rice crackers

6. Matcha ice cream:  Where else can you get green tea ice cream?  I couldn’t eat a whole cone…but happy to share with my guy!

7. Tempura: Like nothing you have experienced in the States.  So light and tasty.tempura

8. Shrines: It’s somewhat overwhelming how many shrines there are in Japan.  My favorite included:   Hokikuji Temple,  Kinkaku-ji (Golden Pavilion), Hase-dera in Kamakura. And if in Kamakura, a must see is the Great Buddha.

Loved this Great Buddha!great buddha

The Golden Temple is world-renown. Here it is on our visit…snow topped!golden temple

The grounds of the Hokokuji temple were exquisite and pristine. rock pile Hokokuji templeSo pretty.Stairs to the Hokokuji Temple

If you are looking for peace and zen…this is your place!Stone walk Hokokuji temple

9. Rickshaws:  Russ and I took one of these cart rides for a little spin through Kyoto’s bamboo forest.  Super fun! And warm…which was nice on this snowy day in Kyoto!rickshaw

10: Monkeys: Arashiyama Monkey Park was very cool.  Take a steep 20 minute hike up the hilltop to see the wild monkeys.  These guys were quite amazing to see.monkey

And lastly, an honorable mention.  My 11th favorite top thing in Japan….heated toilet seats. It’s a nice feature.  Just sayin’ Ha! :)

As for the food here…it’s been a mixed experience. Some meals have been stellar…and some downright scary (at least for me).  I like to know what I am eating…and with the language barrier and some of the unusual foods eaten here…I will admit I was a bit nervous about indulging. I wish I was a bit more daring…but with a sensitive belly…it’s hard to be!

Off to Thailand!



Japanese garden

Japan: Not All Who Wander are Lost.

Hello from Asia.

travelRuss and I are in Japan!russ and II am grateful that I married someone with a taste for adventure. We just got here on Saturday evening so I am just getting adjusted to the time difference, the food, and the train schedule. Tokyo is a very clean city and the people here have been so gracious and kind.

Traveling always provides a new and fresh perspective for me. Time to  focus more on all that I am grateful for in my life. Clarity of mind to think about my hopes and plans for the future. Being abroad in a country far from home with a very different culture also encourages me to step outside of my box and try new things.

<My pictures this post are taken from my iPhone…so not the best quality…but wanted to share some of my trip with you!>

The Japanese gardens are quite beautiful here.

russ on bridgeRuss worked today, so I did a little exploring.  I took the train to Asakusa, the home of Tokyo’s oldest shrine.  I was proud of myself…I didn’t get lost! Ha! :)


There was a service going on…so I took a pic from the outside looking in…inside of shrineOutside the shrine was a large vessel with smoking incense.  Visitors wave the smoke to toward their faces as the smoke is believed to have healing power.

smokeWhen in Japan, there are many shrines to peruse and lots of shopping to be done ….so… that is what I did! I walked around the Nakamise Shopping Arcade and then walked to Kappabashi Street full of vendors selling pottery, cooking knives and other interesting shops.  I found the cutest cookie cutter in the shape of a spoon I had to have. 

Rice crackers are for sale everywhere and come in all shapes and sizes.rice crackers

I found these little rice crackers dressed up in kimonos…had to have them too!rice cracker people

I got a little daring and got a little sweet pastry from a local merchant.  Not sure what it was….but it tasted good.  Ha!

Getting food that I like has been a little tricky for me.  I am very glad I brought supplies from home including small individual Barney’s almond butter, Nature’s Path Gorilla munch trail mix I made up with Gorilla munch, peanuts, gluten free pretzels and a few chocolate chips, and Go Macro peanut butter granola bars.  :)  Just a few of my favorite products for on the go!

For my friends in New England, stay safe and warm.






tomatoes and feta

Seared Tomatoes with Feta, Oregano & Olives

Well…hello, Mediterranean flavors….so nice to eat you.

I purchased a package of  heirloom cherry tomatoes, some fresh oregano, Greek feta and  kalamata olives.tomatoes and fetaIn a hot skillet with a little grape seed oil, I seared the tomatoes until browned on every side. Turned off the heat and tossed some feta over the tomatoes allowing the cheese to melt slightly.

Then, I removed the tomatoes and feta mixture and sprinkled a little fresh chopped oregano and olives.  MMMMmmmm! I expected this dish to taste good…but it exceeded my expectations. No joke.

I was inspired by this recipe on a cooking show I was watching while working out at the gym!  Nothing like working out while watching a cooking show …talk about getting hungry! Ha! :)  Hope you like this recipe as much as I did! seared tomatoes

Seared Tomatoes with Feta and Oregano


  • 1 pint cherry tomatoes
  • 1 tablespoon grapeseed oil
  • 1/4 cup feta cheese, crumbed
  • 1 tablespoon chopped fresh oregano
  • 1/4 cup kalamata olives, de-pitted and sliced


  1. In medium skillet over medium heat, add oil and tomatoes--be careful of splattering.
  2. Let tomatoes brown up on all sides.
  3. Turn off heat and add feta until slightly melted.
  4. Move tomatoes into serving dish and sprinkle with oregano and olives.

Off to Japan.  

Keep up with my travels by following me on Instagram @katescarlata