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Strawberry Salad and Coconut Chicken

Coconut Chicken and Balsamic Marinated Strawberry Salad

My son is a fan of coconut chicken, so I decided to try to create a low FODMAP version. No major adjustment needed, I simply used some corn starch and gluten free Panko bread crumbs (such as Ian’s original GF Panko bread crumbs) instead of wheat flour and wheat bread crumbs. Coconut chicken

I can’t wait to try this recipe with shrimp too. I served the coconut chicken with another new low FODMAP recipe I created, Balsamic Marinated Strawberry Salad.Balsamic Marinated Strawberry Salad

Strawberries pair nicely with baby greens. I am excited for all the fresh local summer produce! Strawberries and greens

Another nice complement to strawberries is a light balsamic vinegar dressing.  I simply mixed some high quality balsamic vinegar with garlic infused oil and seasoned with freshly ground pepper and salt. I drizzled some of this dressing on the sliced strawberries. FODMAPer tip: Per Monash University app the cut off for balsamic vinegar is 1 tablespoon per serving.

A winning combo.Drizzling strawberriesI let the strawberries sit for a few minutes to infuse the amazing flavor of the dressing.
Marinating strawberries

Drizzle the remaining dressing on the baby salad greens and then top with the marinated strawberries. Salad ready to eat!

I think this makes a great low FODMAP meal. I doubled up on the portion size shown.  So good. Adding some jasmine rice would be nice too! :)Strawberry Salad and Coconut Chicken

Coconut Chicken with Balsamic Marinated Strawberry Salad

Ingredients

  • Serves 4
  • Chicken:
  • 1 pound boneless and skinless chicken, cut into about 12 strips
  • 1/2 cup corn starch
  • 2 eggs
  • 2 teaspoons garlic infused oil
  • 1 cup sweetened flaked coconut
  • 1 cup gluten free Panko bread crumbs
  • salt and pepper
  • Balsamic Marinated Strawberry Salad:
  • 6 cups baby lettuce greens (baby spinach, romaine etc)
  • 2 cup chopped strawberries
  • 1 tablespoon balsamic vinegar
  • 1/4 cup garlic infused oil

Instructions

  1. Preheat oven to 350 degrees F.
  2. Lightly oil large baking sheet.
  3. Place corn starch on medium size plate, set aside.
  4. Whisk eggs with 2 teaspoons garlic oil.
  5. Mix coconut with bread crumbs and place on medium size plate.
  6. Dip chicken strips individually into corn starch, then eggs, then into coconut/breadcrumb mixture. Pressing crumb mix firmly into chicken; repeat with all 12 chicken strips.
  7. Place chicken on baking sheet and add salt and pepper, to taste.
  8. Place prepared chicken in oven and bake for about 25 minutes or until cooked through.
  9. While chicken cooks; prepare Balsamic Marinated Strawberry Salad
  10. Add strawberries to small glass bowl.
  11. Whisk together balsamic vinegar and oil. Add salt and pepper to taste.
  12. Add 1/2 of balsamic mixture to strawberries and gentle stir. Set aside.
  13. Place salad greens on platter and lightly toss greens with the rest of the balsamic dressing.
  14. Layer strawberries in the middle of the salad or as desired.
  15. Serve salad with baked coconut chicken.
http://blog.katescarlata.com/2015/04/30/coconut-chicken-and-balsamic-marinated-strawberry-salad/

I hope you are having a  great week! Are you following me on Instagram? I know not all of you are tech savvy but I do post recipe ideas and new food product finds when I am at the grocery store etc…so it’s just another resource for you if you are new to the low FODMAP diet.

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!

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

Ingredients

  • 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

Instructions

  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.
http://blog.katescarlata.com/2015/02/19/almond-butter-oat-bites/

 

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!

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

 

freshherbs

Flavor-up your Low FODMAP Diet!

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

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

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

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

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

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

leftover pork

Jam & Ginger Marinated Slow Cooker Pork

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

Sarabeth's Jam

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

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

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

Jam and Ginger Marinated Slow Cooker Pork

Ingredients

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

Instructions

  1. Add pork or chicken to slow cooker placed on low heat.
  2. Mix the remaining ingredients (except scallion) in small mixing bowl and drizzle over meat in slow cooker. Turn meat around to cover with sauce.
  3. Cook on low heat for 4-6 hours until meat cooked through and tender.
  4. Slice meat or loosely shred.
  5. Garnish with a spoonful of sauce from slow cooker and a few sliced scallion greens.
http://blog.katescarlata.com/2014/11/08/jam-ginger-marinated-slow-cooker-pork/

Oh….and as promised I have a great book give-a-way!! Have you seen this new FODMAP book yet? Bolen bookThe Everything Guide to the Low-FODMAP Diet was written by Dr. Barbara Bolen and Kathleen Bradley.  Dr. Bolen is an IBS expert for About.com and we are twitter friends. :) Kathleen is a FODMAPer! Their book includes a great introduction and overview of the low FODMAP diet.  I was SO happy to see some well needed information on small intestinal bacterial overgrowth (SIB0)–a condition that impacts so many of my clients– included in the book as well.  SIBO symptoms mimic those found in IBS–bloating and gas seem to be the two most significant. There are 150 low FODMAP and gluten free recipes in the book! Can’t wait to try the coconut shrimp recipe (YUM!), Grilled Chicken Parmigiana and for my sweet tooth…the Cranberry Walnut Balls.

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

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

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

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

I need individuals who meet the following few criteria:

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

If that’s you, please share the following:

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

And, most importantly:

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

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

Thanks Everyone!

 

Mini Oat Coins

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

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

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

cookies and dhalia

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

Here is my low FODMAP cookie recipe.

Mini Oat Coins

Ingredients

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

Instructions

  1. Cream butter and sugars in medium size bowl.
  2. Add egg and vanilla to blend.
  3. Mix in oats, and baking soda.
  4. Get 4 pieces of parchment paper about 1 foot long.
  5. Add a little oat flour and add about 1/4 of the dough on each piece of paper.
  6. Roll dough into snake like roll about 1 1/2 inch in diameter and about 10-12 inches long.
  7. Place dough in freezer for at least 3 hours or overnight.
  8. Slice dough into 1/2 inch rounds and bake in preheated 350 degree oven for approximately 6 minutes.
http://blog.katescarlata.com/2014/10/24/mini-oat-coins/

glutenfreetip

Gluten Free Does NOT mean Low FODMAP!

Let’s start with the basics: FODMAPs are small carbohydrates (sugars and fibers) and gluten is a protein! So…the low FODMAP diet is one is which we are paying attention to carbohydrates…along with good nutrition, of course!

glutenfreetip

There is some overlap between a gluten free diet and a low FODMAP diet. Wheat, Barley and Rye contain both FODMAPs and gluten.  But a low FODMAP diet is not necessarily a gluten free diet and a gluten free diet is NOT a low FODMAP diet.

venndiagram2Choosing a gluten free bread will ensure the bread doesn’t have any wheat, barley and rye…..BUT it doesn’t ensure that other FODMAPs are NOT in the bread!

Common FODMAP ingredients found in some gluten free breads, cereals and other gluten free products include:  honey, chicory root extract (inulin), soybean or other bean flours, apple or pear juice concentrate, dates, figs, and/or agave.

The low FODMAP diet is not a gluten free diet as traces of gluten found in foods are generally allowed on the low FODMAP diet.  Examples of low FODMAP but NOT gluten free ingredients would be traditional soy sauce, which contains small amounts of wheat  or wheat starch (a long chain carbohydrate–FODMAPs are small chain carbohydrates).

Yes, you will modify your gluten intake while you minimize wheat, barley and rye on the low FODMAP diet…but you might not completely restrict gluten unless you have celiac disease, non celiac gluten sensitivity or your health care provider has advised you to include the gluten free restriction as part of your nutrition plan.

So…remember choosing a gluten free item at the grocery store doesn’t automatically mean it will be suitable for your low FODMAP diet.

Always read ingredients.

And the winners of the Low-FODMAP 28-Day Plan are Susan R and Jen M! Congrats to both! And thanks for all the wonderful comments, as usual, you guys are the best! :)