How to make a low FODMAP meal final pdf

How to Make a Well-Balanced Low FODMAP Plate!

Hello Friends,

In the ever changing world of FODMAPs, it is my hope to keep you up-to-date in a quick yet informative way via my blog.  I will be focusing most of my upcoming Tuesday posts on quick tips…conveniently called, Tuesday’s Tips!  So be on the lookout!

Today’s Tuesday’s  Tip:  How to Make a Well-Balanced Low FODMAP Plate, a handout to help guide you in planning a well-balanced AND healthy low FODMAP meal.How to make a low FODMAP meal final pdf How to make a low FODMAP meal! Click here for printable.

Hope you are having a great week!  Plan ahead: this weekend is The Global Outreach Symposium on IBS with Mark Pimentel, one of the key MDs studying small intestinal bacterial overgrowth and IBS.  This event is planned for Los Angeles, California but is available global via webinar.  Click here to learn more!

Lemon Zested Blueberry Crisp

Hello FODMAP friends,

There is nothing quite as tasty as a fresh picked blueberry bursting in your mouth on a warm summer day! YUM! In fact, berry picking in the summer is one of my most favorite warm weather traditions. My favorite… the blueberry.

I created a recipe combining two of my most favorite flavors–lemon and blueberries and made a delightful blueberry crisp.   Really, how can you go wrong with those flavors?

Check this out!lemon zested blueberry crisp ready to eatI mixed up a crisp topping with a little brown rice flour, oats, chia seeds, shredded coconut and cinnamon –and just 1/4 cup of melted butter.  So good.

For those on the low FODMAP or gluten free diet, this recipe is created especially for you! Gluten intolerance folks should be sure to select gluten free oats and chia seeds.

My recipe was featured on Stone Soup, a blogging platform of the Academy of Nutrition and Dietetics that features many tasty and healthy recipes created by dietitians.  Check out Stone Soup for some great recipes for you and your family!

Blueberries offer a big nutritional bang for their buck! A top dog for their super rich antioxidant content, blueberries are key for brain health and memory functioning. They help keep our ticker healthy by minimizing cholesterol levels and plaque formation. Blueberries, also, keeps inflammation at bay and since many major diseases such as arthritis, obesity and diabetes are inflammatory—we could all use some anti-inflammation nutrition. The polyphenol components of blueberries may play a part in bone health too! An additional perk, blueberries may even lower risk of breast cancer.

To learn more, check out this USDA’s website for review of interesting studies featuring blueberries or some of their active components.

I admit I am obsessed with blueberries. I add them to my meals every chance I get. Here are a few ways you too can boost some blue in your diet:

  • Top your yogurt (lactose free, of course, if you are lactose intolerant) or oats with some fresh blueberries
  • Whirl some frozen blueberries and Greek yogurt (lactose content in Greek yogurt is typically far less than traditional-check your personal tolerance to this high protein food or sub in lactose free yogurt) for a quick and easy smoothie.
  • Toss some sliced kale, feta and blueberries together with lemon and olive oil dressing for a refreshing summer salad.
  • Add blueberries to your favorite pancake or muffin recipe for an occasional breakfast treat.

Want to try my Lemon Zested Blueberry made healthier Crisp recipe? Well, then, here you go!

blueberry zested crisp ready to eat

Lemon Zested Blueberry Crisp


  • Serves: 6
  • 1 1/2 pints fresh blueberries, washed
  • 1 tablespoon corn starch
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon lemon zest
  • 1/4 cup granulated sugar
  • Topping:
  • 1/4 cup brown rice flour
  • 1 tablespoon chia seeds
  • 1/2 cup oats (quick or old fashioned work)
  • 1/4 cup packed brown sugar
  • 1 teaspoon cinnamon
  • 1 tablespoon shredded coconut
  • 1/4 cup butter, melted


  1. Preheat oven to 350 degrees
  2. Add blueberries to 8 x 8 square pan.
  3. Sprinkle cornstarch, sugar, lemon juice and zest evenly over berries and stir to combine.
  4. Make topping by mixing all topping ingredients in small bowl until blended.
  5. Place topping mixture over blueberries evenly.
  6. Bake for about 25 minutes--topping should be slightly brown and blueberries bubbling on the sides of dish.
  7. Let cool for about 5 minutes and then evenly dish out.
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I am working on some fun new FODMAP education handouts.  I will be posting a cute one later this week. Stay tuned.  Have any ideas for handouts you would like to see? Post a comment.

In the twitter world: Sue Shepherd, the dietitian that coined the term FODMAPs and initiated the research in this area of digestive health  will be answering questions live via twitter on  Wed, July 16th at  9 PM Victoria Australia time or IN BOSTON (US-EST) that translates to 7 AM, Wed, July 16th.  Follow hashtag #eatkit

Enjoy the weekend.  See you soon


Grilled Romaine

Today’s recipe is inspired from a FODMAPer, Chris…who happens to be a chef as well.  I had never thought about grilling romaine lettuce before!  Have you ever grilled lettuce? Well, check it out!Grilled Lemon and garlic romaine

This recipe is so simple and yet….might become my new favorite!

All you need to have on hand:  1 head of romaine, a fresh lemon, garlic infused oil, shredded parmesan cheese, salt and pepper.  Recipe below!

What a gorgeous weekend here in New England!  Saturday, I enjoyed a trip to Maine with Russ, and Russ’ folks, Tony and Mickie! It was a bit breezy, but a nice visit!  Yesterday, Russ and I headed to Rhode Island to bike the East Bay Bike Path.  This bike trail is by far one of the prettiest I have seen!  Russ gave me the most fun beach bike for my birthday last month and I was excited to enjoy my maiden voyage on my new toy!

bikingI hope you enjoyed a wonderful weekend and are ready to take on the week ahead.  If you fire up your grill this week…seriously try this grilled romaine salad.  It’s so tasty!!

Grilled Romaine


  • 1 head romaine lettuce, rinsed, dried and cut in half
  • 1 1/2 tablespoons garlic infused oil
  • 2 tablespoons fresh lemon juice
  • salt and pepper
  • 1/4 cup shredded parmesan cheese


  1. Brush the cut sides of the romaine lettuce evenly with 1/2 tablespoon of oil. (Don't overdo the oil as you don't want to spark a fire on the grill)
  2. Carefully place lettuce on grill, cut side down and cook for about 5 minutes or until lettuce is light brown; remove from grill and place on small platter.
  3. Drizzle grilled lettuce with lemon juice, garlic infused oil, salt and pepper.
  4. Garnish with shredded parmesan cheese.
  5. Dive in!
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Red, White and Blue Yogurt Pops

Well… in the spirit of our upcoming holiday in the USA, July 4th, I made up some frozen yogurt pops with fruit. Check these delicious frozen concoctions out…red, white, blue pops

On July 4th, my preference is to be in Boston on the harbor or near the ocean to celebrate USA’s  birthday. This year, we are up in the air on where we’ll land for the holiday…but follow me on instagram if you want to find out! :)

I purchased some re-usable frozen popsicle molds and have been making all types of frozen treats.  This isn’t my first try at frozen pops…in fact, you might want to see my other delicious fruit pops here! 

This time, I decided to use some yogurt and fresh fruits.  Rather than purchase a pre-made vanilla yogurt–I bought plain {lactose free} and added a little sugar that I had infused with some vanilla beans.  I simply added the vanilla beans to granulated sugar and stored this mixture in a mason jar.  The vanilla infused sugar is SO amazing.  But, you can substitute some plain sugar and a teaspoon or two of vanilla extract in this recipe.

I like to flavor my own yogurt to give it just a hint of sweetness.vanilla bean sugar

I purchased a big tub of Green Valley lactose free plain yogurt to make my pops.  If you are NOT lactose intolerant, feel free to sub in regular or Greek style yogurt in this recipe. I chopped up some fresh strawberries and grabbed a small bowl of frozen blueberries I had on hand to add to my pops too!

I mixed up the yogurt with a some vanilla infused sugar. Then… added the yogurt to the pop molds and tossed in some fruit along the way.

Then the pops went into the freezer to harden up…and then voila!  YUMMMMY…  Are you ready to take a bite?  These frozen fruity yogurt pops are low FODMAP and quite refreshing.

fruit and yogurt pops

Fruity Yogurt Pops


  • 1, 24 ounce tub Lactose free plain yogurt
  • 1-2 tablespoons sugar (to taste)
  • 1-2 teaspoons vanilla extract (to taste) *I used vanilla infused sugar for the sugar & vanilla
  • 1 cup sliced strawberries
  • 1 cup frozen or fresh blueberries
  • 6 popsicle molds


  1. Blend yogurt w/ vanilla extract and sugar (or if you have vanilla infused sugar use 1-2 TB of it).
  2. Fill popsicle mold 1/4 full with yogurt, add some fruit, then more yogurt, than fruit and so forth.
  3. End with yogurt.
  4. Add in popsicle base or wooden popsicle stick
  5. Freeze for at least 4 hours and then run warm water over bottom of mold quickly to loosen and pull out pop!
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Happy Fourth to my USA followers!  4th of july goodiesHope you Fourth of July sparkles!


Functional Gut Disorders: Patient Education and Advocacy

Well, Hello from Washington DC.kate and abe

I have been here now for 5 days and been very busy! I should say, busy but loving it.

As I have mentioned in previous posts, I was asked to speak at a patient symposium hosted by the University of North Carolina at Chapel Hill.  This symposium covered all types of functional GI disorders from heartburn and chest pain through fecal incontinence…and of course, included IBS and everything in-between. There are over two dozen chronic functional GI disorders! Numerous digestive health experts spoke about their area of expertise to provide the latest about diet, medical treatments, role of fiber and probiotics, hypnotherapy and cognitive behavioral therapies. Even topics such as how you and your doctor can work best together were covered.  To learn more about UNC’s Functional Gut Disorder Program and visit their video library which will include this symposium click here!

Following the patient care symposium,  folks from the International Foundation for Functional Gastrointestinal Disorders (IFFGD) and it’s grass roots arm, Digestive Health Alliance, gathered a group of us to visit Capital Hill to help with lobbying efforts to increase awareness of functional gut disorders, encourage congressmen and women to co-sponsor bill HF 842, the Functional Gastrointestinal & Motility Disorders Research Enhancement Act.  And of course, to ask that more money be allocated to NIH and appropriated for research for functional gut disorders.

dc capital

Learn more on how you can support IFFGD’s mission by visiting their site here!

One of my favorite parts of being involved with GI patient care events is that I am surrounded with other health professionals and patient advocates.  Translation=smart but extremely compassionate people.  I love having time to talk with the doctors as they bring with them a wealth of knowledge and perspective.  To be honest, I might drive them a little crazy with all my questions… :)

One of my favorite patient advocates and educator’s is Crystal Saltrelli.  Crystal’s site is invaluable for the person with gastroparesis–she provides so much information to help patients that suffer with this disorder.  Visit Crystal’s site here!

Crystal and I had the chance to finally meet in person in DC.  Yay for me!kate and crystalSo I hope you consider becoming a friend of IFFGD/DHA–and maybe next year we can all visit Capital Hill together to make an even greater impact —more people–more voices–greater change!

Enjoy your day.  Today is my birthday….and I am hoping to spend some time taking it down a notch! :)



Spiced Parsnip Cake with Browned Butter Icing

Hello Everyone!

Today I am sharing a new recipe for Low FODMAP Parsnip Cake!

I am a fan of breads and cakes with shredded veggies in them (perhaps a dietitian thing?) –zucchini bread, carrot cake, and my latest fav…parsnip cake.  When I visited U Michigan this May, I enjoyed a wonderful dinner with some colleagues.  For dessert, we shared many desserts… :) including a parsnip cake.  It tasted super yummy….and I knew I would have to attempt making a similar treat!

I love random inspirations.

So…with parsnips in hand…I delved into some recipes online–mixed and matched ingredients and then adapted it to fit the low FODMAP diet!  First of all, let me tell you, my house smelled so delicious…I could hardly contain myself!Parsnip cake ready to eat

I love browned butter icing and thought a little layer of icing would suit the flavors in the cake–so I whipped up a small batch. I added my icing when the cake was still warm–which made it drip a bit down the sizes of the cake.  I like it this way…but feel free to cool cake and frost later for less dripp-y frosting.

Ready to dive in?  So yum!Parsnip cake

Spiced Parsnip Cake with Browned Butter Icing


  • 1 cup gluten free all purpose flour (King Arthur GF multipurpose, or Trader Joe's GF flour)
  • 1/2 cup granulated sugar
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon all spice
  • 1/2 teaspoon ginger
  • 1/4 cup melted butter or oil, cooled
  • 2 eggs
  • 1/4 cup milk (use lactose free if lactose intolerant)
  • 2 medium parsnips, peeled and FINELY grated
  • 1/3 cup chopped walnuts
  • Icing:
  • 1/4 cup melted and slightly browned butter (heat in skillet over medium high heat-be careful not to burn but just lightly brown)
  • 1 cup confectioner's sugar
  • 1 teaspoon vanilla
  • 2-3 tablespoons milk (use lactose free as desired-this amount should not pose problem though)


  1. Preheat oven to 350 degrees and prepare a 8 x 8 square pan by lightly oiling it.
  2. In medium bowl, add GF flour, sugar, baking powder, spices-blend together.
  3. In medium bowl, whisk butter, eggs and milk together. Gently, add to dry ingredients until blended.
  4. Fold in parsnips and walnuts.
  5. Add mixture to pan and bake for 30 minutes or until cake tester comes out clean.
  6. Make icing.
  7. In medium bowl, add browned butter, confectioner's sugar and vanilla. Beat with beaters on medium speed until creamy--adding milk as necessary to make frosting consistency.
  8. Let cake cool or keep a bit warm if you like warm dripping icing and spread top with icing and enjoy!
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On a side but important note, today…. Tuesday, June 17th is 2014 Digestive Health Congressional Call-In Day.  This is an important day for those who suffer with functional gut disorders such as IBS. Please consider calling your  congressman or woman to ask for their support for more research funding in this well needed area.  Please join me and call today! Click here to find out what office to call based on your zip code.dha



ImagePLEASE make a difference and let  your voice be heard!

Thank you!

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 …