Category Archives: Uncategorized

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! :)

 

colorful dragon fruit

Beyond the Banana

In a fruit rut?

Do the same fruits wind up in your grocery cart every week?  Perhaps you might give dragon fruit a try.  Check out this gorgeous fruit!colorful dragon fruitFriedas.com contacted me to see if I would like some of their delicious dragon fruit and of course, I said, “YES!”  Friedas has a nutrition campaign called, “fear no fruit”, in an effort to help consumers try new and unusual produce! I love this concept.  Check out more here!

Russ and I purchase a big bowl of pre-cut fruit at Whole Foods just about every week.  I know I would save a few bucks if I did the dicing myself…but the reality is…I definitely eat more fruit when I leave that job to somebody else. :)  So for us, it’s worth the extra money. Fortunately, so many fruits are allowed on the low FODMAP diet…just don’t eat a fruit salad the size of your head! One serving per sitting!

whole food fruit bowl

I tend to be a creature of habit when it comes to buying fruit, how about you?   I do, however,  LOVE trying new produce when I find it… and dragon fruit is one of those fruits that lured me in!

Dragon fruit is a low FODMAP fruit option (yay!) and has a mild but tasty flavor.

Want to learn more about dragon fruit? Check out my colleague and fellow dietitian, Monica Lebre’s informative post here!

Whether it be fruit or even life…it’s easy to get in a rut.  Try to step outside your typical fruit bowl…and explore and enjoy new tastes, flavors and life experiences.

3 for cereal

Traveling Tip

Hello from Nantucket.

Today I wanted to share a little travel tip with you.  One of my favorite take along foods on the road is a mixture of oats, walnuts and chia seeds.3 for cereal

I simply add hot water via my coffee maker in my hotel or hot water in a large coffee cup to go at a take out restaurant on the road.

Just add 1/4 cup dry quick cooking oats, 1 tablespoon chopped walnuts and 1-2 tsp. chia seeds in small individual bags to go.oats to go!

I sneak off to Nantucket every August for a week to enjoy some family time. We leave our car on the mainland and bike to a new beach every day. nantucket biking It’s a tough life…but someone has to do it!  So…you won’t be hearing too much from me this week.  Time to relax and enjoy some down time!sandy road to beachEnjoy your week ahead.

gum image

Freshen Up! Low FODMAP style.

Clients ask me all the time about what gum or breath mints to choose while on the low FODMAP diet so I thought this might be a good Tuesday Tip post.

I certainly don’t want your dentist running after me… so just be fair warned that mints and gum made with sugar are not the best for your dental health. :)  Be sure to brush your teeth often and not go over board with sugar-y treats.

What makes a suitable low FODMAP gum or mint?  I tend to go with a product sweetened with sugar and dextrose (glucose) and as little as possible of other ingredients.

You definitely want to avoid sugar alcohol sweetened gum and mints full of mannitol and sorbitol–two FODMAP polyol sources. And of course, avoid high fructose corn syrup too.  

Here’s a few examples that appear suitable to me:gum imageNot all Altoids products are suitable for the low FODMAP diet (some contain sugar alcohols)–but the items shown above looks a-okay to me. It’s funny though –on the back side of the package of Altoids it says, “So go ahead and load up on the onions and garlic…you’re covered”.   Uh hem…maybe not! :)