Summer Squash Salad

Typically, I enjoy summer squash (zucchini and summer squash) grilled or sautéed in a skillet, but last night we enjoyed the squash uncooked in a salad.  zucchini saladThis is a quick fix side dish when you don’t feel like heating up the grill or stovetop. Simply cut (washed) zucchini and summer squash into very thin diagonal slices.  Toss with a lemon and mustard dressing. Top with feta, pine nuts (these 2 ingredients make everything taste special) and garnish with fresh herbs (mint, basil and/or parsley).

zucchini salad with fetaAlternatively, you can sauté the squash in a skillet with olive oil and top with dressing, feta, pine nuts and herbs after.

I hope all is well with you! This past weekend, I visited Old Saybrook, CT (the home of Katherine Hepburn) with my sister’s and Mom for a girl’s weekend away.  What a cute little town! It was so nice to relax with my sister’s & mom -shop, run, relax.  All good! Life is so busy…it is so important to take a little break!

This Wednesday night, I am speaking about the low FODMAP diet at the CCFA-Crohn’s and Colitis Foundation of America’s Boston Support Group at Massachusetts General Hospital.  Here are the details/directions.  The low FODMAP diet can be helpful in managing symptoms in those who have inflammatory bowel disease that also suffer with IBS symptoms.  Tomorrow, I will also be touring a garlic oil manufacturing plant to learn more about commercial products that are suitable for FODMAPers. And, of course,  I continue to work diligently on my slides for various upcoming talks. :)

On another side note, I finally, updated my subscriber list…so those of you having trouble getting my posts should be getting them now.  It will be easier to subscribe and easy to unsubscribe per your preference.

And now…for the recipe of the day!

This recipe is inspired from a Blue Apron recipe. A fabulous home delivery meal service. Recipes are NOT all low FODMAP but many are easy to tweak.  I imagine that a low FODMAP menu option will be available at some point! At least, I hope so!  

Summer Squash Salad


  • 2 small zucchini squash (washed, trimmed)
  • 1 small summer squash (washed, trimmed)
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil OR garlic infused oil
  • 1-2 teaspoons Dijon mustard (FODMAPers choose one without onion)
  • 1/3 cup crumbled feta cheese
  • Fresh herbs: parsley, mint, basil as desired
  • (I used 1 TB fresh chopped mint and parsley)
  • 1/4 cup toasted pine nuts
  • Salt and pepper, to taste


  1. In medium bowl, combine zucchini and summer squash.
  2. Whisk together in small bowl lemon juice, olive oil, mustard, salt and pepper, to taste
  3. Drizzle dressing over squash.
  4. Toss in feta, pine nuts and herbs, as desired.
  5. Serve immediately.
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Peanut Butter Cookie Dough Bites

Hello there! I hope your week is going well so far.  The weather here has been fantastic…which always makes me SO happy!

I had a full day today mostly working on my slides for my upcoming presentation on the low FODMAP diet in Washington DC @ the  Expert Update on Treatments for Functional GI Disorders: A Symposium for Patients on June 22 – 23, 2014.   If you are a FODMAPer, you might want to check out this presentation that will take place in Washington DC but is also available via webinar! Click here for more info!

I have been having fun making slides that I think will make the low FODMAP diet concept easier to understand–or at least that is my goal of my presentation!  But….I have about 100 slides to work on! Yikes!  BUT, all work and no play would be no fun so….I was sure to fit in a nice long run w/ my friend Sara this morning and do a little baking too!  Actually, I did a little mixing NO actually baking…this recipe is a mix,refrigerate then eat recipe…so easy and super yummy….And, yes, low FODMAP!

pb dough bitesDeliciousness all in one bite!  I have been craving peanut butter cookies–particularly the dough :)  And so…I decided to make an edible somewhat healthier version for my FODMAPers and me! I hope you like it!  I love the combo of orange and chocolate so added some orange zest and chopped chocolate pieces into the mix.  I added a bit of oat bran, chia seeds and brown rice flour.  I think oat flour may taste equally yummy… if you feel brave (Ha!), try that out instead of the brown rice/oat bran part of the recipe.

pb choc bites

Peanut Butter Cookie Dough Bites


  • Makes 12 dough bites
  • 4 tablespoons all-natural peanut butter
  • 1 tablespoon, butter at room temperature (or sub in coconut oil)
  • 2 tablespoons brown sugar
  • 1 tablespoon granulated sugar
  • 1 teaspoon vanilla
  • 1 tablespoon oat bran
  • 2 tablespoons brown rice flour
  • 2 teaspoons orange zest (optional)
  • 1 tablespoon fresh squeezed orange juice
  • 1 tablespoon chia seeds
  • 2-3 tablespoons semi-sweet chocolate chips/rough chopped w/ knife (safe 12 chips to garnish top of bite, if desired


  1. In medium bowl, mix ingredients until well blended.
  2. Roll dough into 12 balls and place on parchment paper lined tray.
  3. Top each ball w/ a semi sweet chocolate chip, if desired!
  4. Place in refrigerator for 30 minutes. Enjoy!
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Stuff a Spud

The recipe of the day…Ta Dah!…Stuff a Spud! This little recipe is so easy and versatile as you can really top a spud with any of your favorite veggies, cheeses, herbs and even meats.  We enjoyed our potatoes with a side of delicious marinated lean steak. In a previous post, I did a Breakfast Potato, check that recipe here!baked potatoes

Thanks for being patient while I have been away from the blog for the past 2 weeks. I am back from a wonderful vacation to France and Belgium.  Paris is one city I just can’t get enough of….really amazing! Here’s little taste of the Eiffel Tower for you!

Click here to see the Eiffel Tower shine!

I visited with one of the Monash Uni researchers, in Leuven, Belgium where she is currently doing research. Leuven is really a quaint city!    We had a wonderful seafood dinner and a stroll around the town.  I admittedly probably drove her a bit crazy asking a million questions relating to digestive health, FODMAPs and the direction of new research.  Hope she didn’t mind too much! :)

While in France, we took a side trip to Lyon.  We visited with a two researchers at the Institut Paul Bocuse.  We enjoyed an amazing lunch cooked up by the culinary students and learned about the research being done there.  The key take away for me is that the role of pleasure, enjoyment, and appeal of food is SO important along with the social aspects of eating at the Institut Paul Bocuse.  Food is not a means to an end–but sustenance that should be truly enjoyed–ideally in a pleasant social setting.  I feel the US has failed this vital message and we as a society are often grabbing food and gulping it down.  We are focusing on calories and fat grams instead of savoring and enjoying beautiful nourishing foods made with care and attention.  I know there are some of us that appreciate food and all the pleasures that come with eating a tasty meal…but in general, I believe, we need to have a different perspective….and move in a healthier direction in the US focused more on slowing down and enjoying every bite….Just my humble opinion. ;)

Of course, while I was away, there was quite a bit of news about FODMAPs and their potential role in gluten sensitivity.   NPR wrote a piece, and so did the New Yorker and Forbes too!.  Seems that the media is finally taking some interest in fermentable carbs and their role in digestive distress.  Can I say, “Amen”?!!  It amazes me how s-l-o-w  the word is getting out about FODMAPs…though it certainly is gaining some momentum..there is more work to be done…much more research and much more education.  Personally, I do believe that gluten sensitivity (outside of celiac disease, where we know gluten is toxic) exists in a subset of people….but likely far less than those troubled by FODMAPs.

So…I am back in the kitchen.  This week, I enjoyed  baking up some big ‘ol Idaho potatoes and stuffing them to the gills with some yummy low FODMAP goodies: diced tomatoes, feta and chives; summer squash, broccoli and red bell pepper and parmesan and broccoli, ham and cheddar.  (Don’t worry: I kept the broccoli under the 1/2 cup limit!)

Check ‘em out:potatoes

I made enough so that we had them as a side dish two nights in a row! Super yummy!

Here’s an outline to follow from if you want to stuff a spud too!

Stuff a Spud


  • Serves 8
  • 4 large Idaho baking potatoes, skin scrubbed and pricked with a fork
  • Toppings: (As desired)
  • Feta cheese (1 tablespoon per potato half)
  • Diced tomatoes, drained of juice (1 1/2 tablespoon per potato half)
  • Broccoli florets, cooked (I just steamed in microwave) 1/4 cup per potato half
  • Cheddar cheese, shredded (2 tablespoons/ potato half)
  • Ham, sliced (1 slice sliced into little strips/ potato half)
  • Summer squash, diced and cooked (I steamed in microwave)-- (2 tablespoons/potato half)
  • Red bell pepper, seeded and diced (1 tablespoon per potato half)
  • Olive oil/ butter, to taste
  • salt and pepper, to taste
  • Fresh chives, chopped (4 tablespoons)


  1. Bake potatoes in 350 degree oven until cooked through (about 45 minutes), let cool a bit then cut in half
  2. Top potatoes with small amount of butter or olive oil, salt and pepper then top with desired veggies, cheese, meats.
  3. Place back in oven to melt cheese.
  4. Garnish with chopped chives.
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Oh….and if you might be interested….I posted a bunch of pictures from my trip on Instagram–so feel free to check them out @katescarlata.

And if you made it this far…congrats! Leave your name in my comment section and I will randomly pick a winner to receive my 21 Day Tummy Cookbook! This cookbook will officially be released later this year but is available The recipe book provides information about the low FODMAP diet and includes all low FODMAP tasty and nourishing recipes.  Hope you win!


Hey FODMAPers…and friends… I am heading out to Paris (Yay!) for a well needed vacation with the love of my life.

I am unplugging from my blog and all of my work for 2 weeks.

We all need to take a back seat and float downstream to re-charge…it’s an important part of living a well-balanced life.

Starting now…I am unplugged.  Catch up with you in a couple. Hope you too can take some time to …



FODMAP education

Okay…I am so excited to be at U Michigan to speak about FODMAPs today!

I have a very detailed agenda…so I will keep this post short and sweet! U mich

First stop, at 7:30 AM this morning (up and at ‘em) I spoke at U Michigan GI grand rounds.  Did I mention, I LOVE my job!?  What is more fun to talk about than FODMAPs and functional gut disorders? Nothing at all…if you ask me. ;)

This afternoon, I will be speaking to U Michigan dietitians followed up with a 2 hour more intense workshop with a smaller group of GI dietitians.

…and who knew I would be doing all this speaking?  I was the little, shy, red head that couldn’t speak in front of the class without my ears turning red and hot and feeling like I might pass out! Ha!

I guess it goes to show you….it really is… mind over matter!

From Michigan I fly off to NYC where I will provide the keynote at a Greater New York Dietitian Association  meeting.   Any NYC dietitians out there? Hope to see you! Click here to learn more!

Next stop…Paris!  But I will fill you in more about that later.   Mostly vacation…but a couple very fun work events thrown in!

But before I sign off for today…if you live near Washington DC (or want to join by webinar) I want to share with you an upcoming event I will be speaking at hosted by University of North Carolina School of Medicine for people with functional gut and motility disorders (IBS). This is a patient oriented meeting with top GI experts.  This event should be accessible worldwide via webinar so click here to learn more!

Teriyaki Chicken Meatballs

My friend, Sophie, posted a teriyaki style meatball recipe recently on Facebook–and well that just got me totally craving teriyaki chicken meatballs.  So, I made some…low FODMAP style, of course.Teriyaki chicken meatballs

I have never been a fan of ground beef.  Not sure why that is but…it just never appealed to me. But, I love using ground chicken breast in its place, in recipes that call for ground beef. PLUS it’s leaner and better for us too! :)

This meatball recipe I whipped together using brown rice bread crumbs (wheat tolerant folks can use regular bread crumbs), an egg, some freshly grated ginger, soy sauce (use gluten free soy sauce if you are intolerant to gluten) and sesame oil.  A perfect blend of flavors for a tasty Asian style meatball.  Oh, and I added some green scallion slices too.  I simmered the meatballs in a flavorful sauce that included some fresh chopped red bell peppers and pineapple pieces.Teriyaki meatballs cookingI cooked up some microwavable rice (I sometimes get lazy!) and sprinkled toasted sesame seeds and scallion greens on top.  Really….how enticing are these meatballs?  Ready to dive in?  I am!Teriyaki meatballs get in my belly

Yummmmmmmm…..Teriyaki meatballs green bowl

Teriyaki Chicken Meatballs


  • Serves 4-6
  • 1 1/2 pounds ground chicken breast
  • 1/3 cup brown rice bread crumbs
  • 1 egg
  • 1 tablespoon fresh minced ginger
  • 2 scallions, chopped (green part only, FODMAPers)--extra for garnish
  • 1 tablespoon reduced sodium soy sauce (use gluten free if following gluten free diet)
  • 1/2 tablespoon toasted sesame oil
  • Sauce:
  • 1/2 cup reduced sodium soy sauce (I use San J Tamari--gluten free)
  • 2 tablespoons light brown sugar
  • 1/2 cup water
  • 1/2 tablespoon toasted sesame oil
  • 1 tablespoon fresh minced ginger
  • 1/4 cup diced pineapple
  • 1/2 cup diced red bell pepper
  • 1 tablespoon cornstarch
  • Garnish: chopped green part of scallion, toasted sesame seeds
  • Cooked rice, if desired


  1. Preheat oven to 350 degrees.
  2. Prepare cookie sheet by lightly oiling it.
  3. In medium bowl, gently blend chicken, crumbs, egg, ginger, scallions, soy sauce, sesame oil.
  4. Form mixture into about 30 meatballs, placing them onto cookie sheet.
  5. Bake for about 20 minutes.
  6. In large skillet, add and stir together all sauce ingredients EXCEPT cornstarch, over medium heat until blended.
  7. Gently add in meatballs, turning them in the warm glaze so they are covered with the sauce. Simmer for about 3-5 minutes.
  8. Add cornstarch to small bowl and whisk in 2 tablespoons of water.
  9. Add cornstarch mixture to meatballs mixture and this will thicken sauce to gravy consistency.
  10. Serve over bed of rice, if desired, and garnish top of meatballs with a few scallion slices and toasted sesame seeds.
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Digestive Disease week 2014

Happy Monday! I am back from a mini tour of FODMAP educating! I did a FODMAP dietitian workshop in New Jersey and Phili on Friday and Saturday.  I love working with dietitians and teaching the FODMAP diet! Here I am with Patsy Catsos, my co-presenter!patsy kateThis week in Chicago gastroenterologists and health care professionals are meeting to discuss recent news and research in the area of GI health.  If you are interested in following this info, follow the #DDW14 on twitter.   I know some of you are not keen on getting on twitter but I promise you can learn quite a bit on twitter. :)

I am not at this meeting…but I sure wish I was!

Here are a few items that I wanted to share with you!

Peter Gibson, MD one of the key FODMAP researchers from Monash University in Melbourne, Australia provided some key FODMAP news:

The more current research is looking at individual FODMAPs and their effect on the intestine versus looking at FODMAPs collectively.  Individual FODMAPs have different effects in the intestine–some tend to be more gas producing (fructans/ GOS) while others tend to draw water into the intestine (fructose and lactose).  This may, at some point, alter the way we prescribe the low FODMAP diet.

Dr. Gibson mentioned that FODMAPs are like McDonalds (fast food) for our gut bacteria. I love this analogy!

FODMAPs can contribute to GERD and fatigue!

One of the presenters, Dr. Levy–tells the attendees at DDW that there are over 20,000 other proteins other than gluten in wheat. Wow! Who knew? There is much to learn about our beloved –over used in the American diet–grain, wheat!

The first study in children looking at the low FODMAP diet was discussed at DDW too!! We knew it worked, right? But it is so important to know that the research supports what we apply in practice:

  • In a double-blind, randomized, crossover trial of 55 children, those who followed a low FODMAP  diet decreased abdominal pain frequency 20%-30%, lead investigator of this study is Dr. Bruno Chumpitazi of Texas Children’s Hospital, Houston.
  • 20% of school-age children and adolescents have IBS, and the low FODMAP diet should be a first-line therapy for those children.   Learn more here!

Other interesting news!  People with IBS have an altered balance of bacteria in their mouth! The thought is that the whole gut not just the intestine may be altered or imbalanced in individuals with IBS. Interesting! Learn more here!

Well, I am busy prepping for talks that I will be doing next week at University of Michigan and in NYC for a group of dietitians! Busy…but love spreading the word about FODMAPs.

Enjoy the week!

Pay it forward baskets

Last night I had a group of wonderful women come to my house to make Pay it forward baskets.  Each of us was responsible for selecting our our containers to make beautiful flower filled baskets –one for ourselves (self love is important, right?) and one for a friend in need of a little love and sunshine. Kathy's flowersIt doesn’t take a lot to let someone know you are thinking about them during a tough time. Yet, I think most of us get too caught up in our own ‘busy-ness’ that we forget that someone near and dear could use a little unexpected love.Saras flowersI have always loved the notion of paying it forward.  I loving paying for the person behind me in the coffee drive through–or unexpectedly dropping a treat for a  friend ….some little item that  reminded me of them.

I do think the world needs a bit more of paying it forward.

Making flowersOur Pay it forward baskets were filled with spring flowers and little treasures such as mini bird’s nest, lady bugs, birds, moss, and grass…takes such little effort to make up a beautiful flower basket; yet, it can mean so much.  My friend’s baskets were all gorgeous…and we enjoyed creating them together and having some time to re-connect.

And as we all learn as we become grown-ups… it really is much greater to give than receive. 

What’s your favorite way to pay it forward? Please share!


Brazilian Cheese & Rosemary Rolls

Happy Monday! The sun is shining in my backyard this morning….which is a happy sight after a mostly rainy weekend. Despite the rain, Russ and I got in two nice runs.  Spring is sprung…and the green grass and budding trees are really so nice to see after our brutally cold winter!

I am gearing up for a busy work week–that ends in doing 2 dietitian FODMAP workshops.  Educating dietitians about FODMAPs is one of the best parts of my job! :)

Today, I wanted to share a really easy cheese puff/roll recipe.  Outside of buying a little tapioca flour/starch–the recipe is made with common ingredients.  I added some fresh rosemary to my Brazilian cheese roll recipe–but you can leave it out or add another fresh herb such as thyme if you want to.  cheese rosemary rollsMy son, Brennan chowed these mini rolls –made easy right in a mini muffin tin.

I learned about cheese puffs on my recent trip to Little Rock, Arkansas.  I enjoyed a wonderful dinner with my dietitian colleagues at a small Brazilian restaurant in Little Rock. We ordered a side of these rolls and they were delicious.  So…when I got back home, I found a few recipes and tweaked one to create these yummy rolls.

Here they are ready for the oven…cheese rolls ready for the oven

And they puffed up so effortlessly!cheese rolls

So… blog’s recipe ‘plug in’ is going through some growing pains–and I had to disable it to write a post.  So…for this recipe I am going to link you to the recipe–with hopes that my normal recipe posting will be up again soon.

I hope you try these delightful little rolls…and enjoy the week ahead!

Click here for Brazilian Cheese & Rosemary Rolls


What I ate on Wednesday Registered Dietitian Edition!

I was tagged by Tricia Thompson to participate in a fun post about what I ate last Wednesday.  Dietitians around the world are posting what they ate on Wednesdays–follow the hashtag, #wiawrd Tricia Thompson is the founder of Gluten Free Watchdog, an organization that  tests gluten free products to ensure they truly are gluten free. Tricia is truly a gluten guru and my key resource for learning about hidden gluten in foods.

So…here is what happened in the food department for me last Wednesday! I try to eat a healthy diet overall…though I have a sweet tooth and am somewhat sensitive to FODMAPs so don’t over do them in my diet!

For breakfast, I opted for a slice of Iggy’s sourdough cranberry pecan bread toasted with a smear of almond butter and a small side of fruit salad. And a cup of coffee too! YUM!breakfast

For lunch, I love to make up a nourish bowl. Lots of goodness in one bowl! I added some warm chicken, carrots, cukes, lettuce, pumpkin seeds, blue cheese and topped the mixture with a lemon and olive dressing. Oh…and I added a few blue corn tortillas on the side!lunch

I slipped in a snack. One of my favorites snacks! Banana slices, almond butter and a few semi-sweet chocolate chips! This snack tastes so good and appeals to all of my cravings!snack

For dinner–I went for a mix of leftover Chinese food and some chicken and carrots.dinner

Last Wednesday was a tasty day….and I try to make every day equally tasty! :)

The WIAW Dietitian Tag! #WIAWRD

This blog post is a part of a ‘dietitian tag’ to see what other registered dietitians from around the world really eat!

To carry on this tag all you need to do is:

1) Copy and paste this section (marked within the ******) to the bottom of your WIAW blog post.

2) Tweet/Facebook the link using the hashtag #WIAWRD (What I Ate Wednesday Registered Dietitian).

3) Add your blog post link into the section below.

4) ‘Tag’ 2-3 other dietitians to carry on the tag via email! – I tag

1) Kara Lydon, Peace, Love and Food

2) EA Stewart, Spicy RD Nutrition

Previous WIAW Blog Posts (add yours here along with where you’re from!):

Nic’s Nutrition – Weekend Edition (West Yorkshire, UK)

Gemma Critchley, Dietitian Without Borders (Liverpool, UK)

Nic’s Nutrition – Week Day Edition (West Yorkshire, UK)

Helen West, Food & Nonsense (Uluwatu, Bali)

Diana Chard, Bite My Words (Nova Scotia, Canada)

Mark McGill, Glipho (Ottawa, Canada)

Debra Riedesel,, Sensitive Dietitian’s (Iowa,Florida, New Jersey, USA)

Tricia Thompson, Gluten Free Watchdog and Gluten-Free Dietitian (Massachusetts)

Kate Scarlata, Well-balanced Food. Life. Travel (Massachusetts)