Low FODMAP Brownie in a minute!

Well….the new blog is up! Woot! Woot!  I am still working out some tweaks but it should be fully functional in the next month or so. Bear with me…while it’s a bit of a construction site.  I am trying to make it a bit easier to navigate.

Today, I thought I would share with you a recipe we enjoyed at my recent class at Whole Foods on the low FODMAP diet.  It’s a simple and QUICK brownie recipe.

Hey, who doesn’t like a little chocolate treat every now and again….

I found a few  single serving cakes and cookies recipes online using a microwave and  a coffee mug that could be cooked up in just a minute!  Hmmm….a warm baked treat in a minute sounds so “American” to me! Ha!  We do love everything SO fast…..if not, faster, right?  Not that I like that….in fact, I try to slow down a bit EVERY chance I get.

But, I have to admit, a warm brownie sitting in front of me on a cold {YUP, it has been very cold} winter’s night generally sounds like a really good great idea to me….and so I started experimenting with low FODMAP ingredients to find a suitable fudge-y brownie recipe.

And here it it…Easy, yummy and low FODMAP.

Wheat tolerant folks can use all purpose flour or whole wheat pastry flour, if desired.1 minute brownie

The girls at my recent FODMAPs and YOU made up the brownies themselves… they were a hit!

Cocoa powder is limited to 3 ‘heaped’ teaspoons per Monash researchers so the one level tablespoon in my recipe fits into the cut off.

Speaking of my recent FODMAPs and YOU class…we truly had a blast.  The culinary center at Whole Foods is amazing and I plan on doing another class in October.  It’s difficult to do a class on the weekends….some of you have asked…as this Whole Foods is SO busy it would be near impossible to do the grocery store tour on the weekend.

My friends at Bonnievilles Power Cookies surprised us with some cookie treats. What a nice treat for my FODMAP peeps….incuding me…I ate two of the coconut almond cookies yesterday. MMMMM…..Bonnieville’s is a great company with a great product. Thanks Bonnie for thinking of us!

And Green Valley which offers many great lactose free products including their very popular lactose free yogurt provided coupons for my FODMAPers too! Very nice! Thank you!

Here’s a few pictures from the the FODMAPs and YOU class!

Me being me.kate class

Overflowing brownie in the making! Next time use a slightly larger mason jar!

kate class 4

The gals doing some hands on cooking!kate class 5

I think I am contemplating and cooking at the same time in the picture below!  Someone must have just asked a thought provoking question?! :)

kate class 8 Well are your ready to make a FODMAP friendly brownie in a minute?  Well…then here’s the recipe!

Brownie in a minute


  • 2 tablespoons brown rice flour
  • 2 tablespoon sugar
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon cocoa powder
  • 1 tablespoon water
  • 1 tablespoon vegetable oil
  • 1 teaspoon chopped walnuts or pecans, if desired


  1. Add ingredients to coffee mug, ramekin or small microwave safe dish. (Be sure mixture has some room to expand)
  2. Gently mix all ingredients until blended.
  3. Microwave for 1 minute. (May take 10-20 seconds longer if container is smaller than a coffee mug) Check at one minute mark and if still extremely wet and gooey--add back to microwave and cook for another 10-20 seconds.
  4. Brownie will NOT have a thick crust but rather more fudge-y consistency.
  5. BE sure to let cool for a while until cooking vessel is warm not HOT to touch. Brownie gets super hot!
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Charleston, SC and my upcoming FODMAP class

Well, I am back from a wonderful visit to Charleston, South Carolina. What a beautiful city! The weather was perfect…the food, the people, the architecture, and the horses were pretty special too!three amigos

The horse back riding was by far the highlight for me.  So peaceful riding on the beach. Here is Russ with ‘Fred’.  They became fast friends. :)

russ & fredAs usual, we kept pretty busy on vacation….we are not really the ‘relaxing’ types….Ha!

We biked the Ravenel Bridge….steep but a great workout and a wonderful view!kate biking bridge

We walked the swamps…alligator

We boated…in search for dolphins… and found some!dolphin

We walked the beach…Brennan and Kate Boneyard

Enjoying the beautiful weathered trees.

Russ boneyard

And yes, took time for a few photo ops!

boneyard pictureAnd now, we are back to work.  And busy, I am….getting ready for my FODMAPs and You class this Thursday, February 27, 5:30-7:30 PM at Whole Foods Legacy Place in Dedham, MA.  Care to join me?? The class is open to the public but requires registration prior to attending– for those following the low FODMAP diet or those interested in learning about the FODMAP diet-including dietitians and other health professionals.


I visited the culinary center at the Whole Foods at Legacy Place this past weekend. The culinary center is a beautiful, big and bright space and I am excited to teach and talk about the low FODMAP diet. And of course, looking forward to eating some yummy low FODMAP foods and spending time with those who are coming to the event.  There is still room in the class…so consider joining us for a fun filled evening!  Click here to register or learn more about the class!

Oh…and of course, I have my 21 Day Tummy book and cookbook give-a-ways that I will be giving out at the class!


I am heading off for vacation for the week, so you might not be hearing too much from me.

Hang tight, I will answer your questions on my return!

BUT I did want to mention for those of you in the New England area…I am very excited to be hosting a low FODMAP cooking, eating, shopping class at the Whole Foods Culinary Center at Legacy Place in Dedham, MA on February 27 from 5:30 PM to 7:30 PM.  Here is the flyer so check it out!  The class is limited to just 24 participants so that I’ll have enough time to give everyone some personal attention!  Hope to see you!  

TO register or learn more about workshop, click here NOT on picture below!

FODMAP Workshop Legacy

Chocolate Covered Pineapple…in preparation for Valentine’s Day

Okay….here it is….my latest addiction.

Semi-swet chocolate + fresh sliced pineapple= Heaven

Sooooooo tasty.  And really one or maybe two little chunks and your sweet tooth should be completely satisfied.

chocolate covered pineappleSince Valentine’s Day is just around the corner…you might want to treat your sweetheart to these tasty sweets!

Can you say…YUM!?

Valentine's treat chocolate covered pineapple

Chocolate has not been officially tested for FODMAPs to my knowledge but if you choose a lactose free chocolate chip with a lower fiber content (1 gram or less per serving)…you may find in small quantity you can tolerate it…..of course, listen to your body and adjust your diet accordingly.

And…if pineapple isn’t your favorite fruit….you can always get creative with other fruits…and perhaps even a smattering of nuts or coconut!

chocolate covered fruit

Chocolate Covered Pineapple


  • 1 cup semi-sweet chocolate morsels such as Trader Joe's
  • 1 teaspoon vegetable oil
  • 1 whole pineapple, sliced into spears or chunks


  1. Cooking time may vary, but I placed my chips and oil in microwave safe dish and cooked on regular setting for 1 minute.
  2. Carefully remove bowl and give the chocolate a stir.
  3. Place bowl of chocolate back in microwave for another 30-45 seconds and stir to create a creamy chocolate blend. {Microwave cooking times vary this may take less or more depending of the power of your microwave}
  4. Place cut up pineapple on a few paper towels to remove moisture on the outside of the fruit.
  5. Dip chunks into chocolate using fork and place on parchment paper lined plate.
  6. If using spears, just dip half of the spear in chocolate (that will be enough chocolate!)
  7. Refrigerate chocolate dipped pineapple for about 30 minutes if you can wait that long!
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Breakfast Potato

I have been dreaming about how I could fit in as much yumminess into one half of a Idaho potato as I possibly could…and I think I did good.

Check out this big guy… right now!

Breakfast potatoI cooked up 2 big ‘ol baking potatoes in the oven–350 degrees for about 1 hour.

Then I cut them in half and removed most of the potato.  I mashed in some plain non-fat Greek yogurt, salt, pepper, and sharp cheddar cheese.  (You can sub in lactose free yogurt–but I only used about 1/4 cup for all 4 halves.–so little lactose per potato–close to 1 gram).Bowl of potato mix

Meanwhile I cooked up some prosciutto and some bacon to add a little extra decadence.  I rarely eat bacon…but when I do…I really enjoy it.  I also pan fried 4 eggs.

I topped the scooped out potato skins with the yogurt -potato mix, topped that with some bacon and prosciutto, added an egg on top and little more cheese–and baked them up in the oven for about 10 minutes.

I then topped Russ and my potato with baby arugula but kept my son Brennan’s clean of anything green (his request). {I get greens in him in other ways…don’t you worry!}

We ate these hearty potatoes for dinner but they would really make a great breakfast potato….thus the name of the post! :)

Breakfast Potato


  • Makes 2-4 servings
  • 2 Large Idaho Potatoes
  • 2 tablespoons butter, softened
  • 1/4 cup non fat Greek yogurt (Can sub in lactose free yogurt)
  • 1/3 cup grated sharp cheddar cheese
  • salt, pepper to taste
  • 4 bacon strips and 2-3 slices of thin prosciutto
  • Baby arugula or spinach as topping, if desired


  1. Preheat oven to 350 degress
  2. Wash skins of the potato and prick skin of potato with a knife a couple times to allow steam to vent while cooking.
  3. Bake potatoes for 1 hour -75 minutes.
  4. Hold potatoes with dish towel and cut in half --scoop out 3/4 of the potato and put it in a bowl.
  5. Add 2 tablespoons butter, 1/4 cup Greek yogurt, 1/4 cup grated cheese to potato in bowl and mash the mixture until smooth.
  6. Meanwhile, cook up bacon, prosciutto and eggs. ( I fried up the egg in a non-stick skillet)
  7. Place potatoes on cookie sheet.
  8. Top mashed potato mixture evenly amongst potatoes.
  9. Top potato with some crumbled bacon and/or prosciutto and 1 egg.
  10. Add remaining cheese to potatoes and bake in oven at 350 degrees for 10 minutes.
  11. Top with handful of greens if desired and enjoy warm!
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Frosted Biscotti (low FODMAP)

During the Christmas holiday, my good friend, Meg, brings me a plate full of her tasty biscotti.  It’s not like typical twice baked crunchy biscotti but rather a cake-like biscotti.  It’s not super sweet…but sweet enough. And I LOVE it!

I finally asked Meg for the recipe this year and decided it might be easy to morph into a low FODMAP recipe…and I was right.  Yes!

Check out these delightful little treats!biscotti to eat!

I made my biscotti with Trader Joe’s gluten free flour blend….because I had some on hand. But I think any all purpose gluten free flour blend would work for my FODMAPs peeps.  (of course, if you are wheat tolerant feel free to sub in all-purpose flour)

I made a small amount of buttercream frosting–made with a little lactose free milk and added just a thin layer of icing to the biscotti.  EVERYTHING is better with buttercream…just sayin’

There is nothing innately healthy about this little cookies….but they do make a special little treat. And I think we all deserve a special treat every now and again, right?

I hope you enjoy them! biscotti

And since it’s February and one of my favorite holidays is coming up…Valentine’s Day…I am giving away these cute straws to one lucky winner.  Show your love with a fancy straw! :) Just leave a comment for a chance to win!

straws give a way

And here’s the recipe for you!

Frosted Biscotti (low FODMAP)


  • 1 ½ tablespoons butter, at room temperature
  • ½ cup sugar
  • 1 egg
  • 1 ½ cups gluten free all-purpose flour blend (I used Trader Joe's GF flour blend)
  • 1 ½ teaspoon baking powder (use gluten free if on gf diet)
  • 1/3 cup milk (lactose free)
  • 1 ½ teaspoons vegetable oil
  • 1 tablespoon vanilla extract
  • 1 teaspoon almond extract
  • Icing
  • ¾-1 cup confectioner’s sugar
  • 2 tablespoons butter, room temperature
  • ½ teaspoon vanilla extract
  • 1-2 teaspoons milk (lactose free)


  1. Preheat oven to 350 and cover cookie sheet with parchment paper.
  2. Blend the butter and sugar in medium bowl. Add in egg.
  3. Add gluten free flour, baking powder and milk; mix to blend.
  4. Add in oil and extracts.
  5. Drop dough by large spoonfuls onto cookie sheet into long 3 x 12 rectangle
  6. Bake for 20 minutes-edges should be light brown.
  7. Let cool and meanwhile make icing by blending 1/2 cup confectioner's sugar, butter, extract and milk. Slowly add the rest of the sugar until creamy frosting consistency.
  8. When biscotti is room temperature, add a thin layer of frosting on top. Add sprinkles if desired. Cut on the diagonal into 1 inch thick pieces.
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And the winners are….

First and foremost….thanks for all the fabulous, generous, kind and wonderful comments you left on the blog since my last post.  It’s so nice to know that SO many of you out there are on your way to a happy and healthy digestive tract.

I have been working on some behind the scenes blog stuff.  Getting ready to launch my new site {Yay!} and hoping that it will be easier to navigate.  Working on the ‘back end’ of the blog is just busy work but it will help the blog be more organized–and that has been an ongoing goal of mine.

I having also been testing some recipes that I will be sharing with you soon enough. Today, I created a FODMAP friendly version of my friend, Meg’s delicious biscotti recipe.  Super yummy!  You will love this little sweet treat.  I might even post it tomorrow if I get my act together!

So…the winner’s of my 21 Day Tummy and 21 Day Tummy cookbook are….Kristin, Melissa and Ashley.  Congrats ladies! The winners have been notified via email….and the books will be shipped out soon!

But no worries…YOU still have a chance…I have more books and will be doing another give-a-way soon…promise!

21 Day Tummy Give-A-Way {Cookbook and Book!}

I am beyond excited.  21 Day Tummy was featured on The Doctor’s today How exciting is that?

book The doctors

Another opportunity for FODMAPs to get some well deserved attention.

I do want to explain something though…because there seems to be a little confusion around why I might have modified FODMAPs in a plan designed to lose weight.

The low FODMAP diet principle was included in the 21 Day Tummy primarily for one reason… to soothe and calm digestive symptoms such as gas, bloating, diarrhea, constipation and IBS symptoms. You see, the 21 Day Tummy plan is NOT only a weight loss book but also one designed to minimize digestive woes! A 2 in 1 plan! And we all know that gas, bloating and IBS are VERY common. It is estimated that up to 1 in 5 people suffer with IBS! The book helps the reader identify their personal ‘belly bullies’ i.e. symptom triggers.

We learned the 21 Day Tummy plan was effective in managing GERD (gastro-esophageal reflux) in 2 of the 21 Tummy Diet testers (we put 12 people on the plan for 3 weeks). Two of the testers who suffer with reflux noted immediate improvement on the plan and during the diet were able to discontinue their acid reducing medications.  This did not surprise me as there is a link with fructan (a source of FODMAPs) intake and GERD symptoms.

But could the low FODMAP diet also help with weight loss?  Perhaps.  The potential connection {NOT fully researched at this time} could be the microbes (gut flora) within our GI tract.  Methane producing microbes are linked with higher body mass index (ie more methane producing microbes in the intestines are found in heavier individuals) and methane gas in the intestine not only causes constipation but microbes producing methane seem to be able to extract greater amounts of calories from the food we eat.  Does the low FODMAP diet starve these methane producing microbes? We don’t know for sure….yet.   But there is some speculation that the low FODMAP diet helps individuals with constipation predominant IBS because of the potential impact on these ‘bugs’…. starving the methane producing bugs means less methane, less constipation and just maybe better weight management.  BUT…for now…this is speculation and a bit more time and research is needed.

Just remember  21 Day Tummy is a plan designed for the person with digestive symptoms that also needs to lose weight BUT if you want to just enjoy the amazing recipes and learn more about gut bacteria, inflammation, belly fat and how that all connects to your health…I think it’s a great read with excellent science for just about everyone! 

And the great news…is that there is a sequel to the 21 Day Tummy.  Yup! A cookbook jam packed with the most amazing recipes. Here it is!cookbook

And good news? I have two to give a way!  Just leave a comment on this post for a chance to win! The recipes are:

  • Low FODMAP
  • Full of real foods
  • Magnesium rich ( a nutrient most of us fall short on) that plays a role in nerve transmission and muscle contractions
  • Sources of low FODMAP fiber
  • Quick to make
  • Super yummy

So…here’s a snap shot of a few recipes for the cookbook to get your mouth watering! Not the best pictures as I took a picture of a picture with my iPhone! :)

Blueberry Corn Muffinscorn blueberry muffinPoached Eggs and Grits!

Ya’ll will love this recipe.  I fell in love with grits in college at Emory U in Atlanta! MMMMmmm..polenta

Blueberry Shortcakes…..
blueberry shortcake

And more good news! Leave a comment about why you are interested in reading the 21 Day Tummy and I will enter you in a chance to win a book!

eHJMAgAAQBAJSo…share your thoughts and I will share some books!

…and if you are already a 21 Day Tummy reader feel free to share your experiences.

Small Intestinal Bacterial Overgrowth (SIBO)

Okay, I am about to get all science-y on you.   Are you ready?  Thinking cap on? I attended a great conference last weekend, a SIBO symposium sponsored by the National College of Natural Medicine in Portland, Oregon.  Top SIBO specialists that presented most of the information  at the symposium included: Mark Pimentel, MD, FRCPC, Allison Siebecker, ND, MSOM, LAc, Leonard Weinstock, MD, FACG and Steven Sandberg-Lewis, ND, DNANP Having had SIBO myself back in 2003 and again in 2013….and having close to 65 % of my client test positive for SIBO–I have a vested interest in this disorder! {In fact, I wrote an article for Today’s Dietitian back in 2011 that you can access if you choose to check it out.   Click here for the article. } What is SIBO? SIBO is an acronym that stands for small intestinal bacterial overgrowth. Normally, the small intestine provides a home for  few bacteria but in SIBO, bacteria that normally reside in the colon, sneak up into the small intestine and wreak havoc.  Symptoms of SIBO mimic those seen in IBS but bloating is typically the most troubling complaint. How do you get SIBO? The researchers at the conference reviewed several factors that may contribute to or predispose  someone to developing SIBO:

  • Infection (such as post-infectious IBS)
  • Decrease in pancreatic enzymes
  • Decrease in bile acids (bile acids normally emulsify in the intestine and don’t allow bacteria to grow).
  • Stress-decreases motility of the intestine so bacteria can build up in the intestine.
  • Low stomach acid

Some diseases and syndromes are associated with SIBO include some well accepted in the medical community and some ‘new kids on the block’ disorders that are linked with SIBO but more research is necessary to provide a definite link. Disorders that are well accepted as associated with developing SIBO include:

  • Scleroderma
  • Small intestinal pseudo-obstruction
  • Adhesions (scar tissue) that may cause the intestine to kink like a garden house
  • Pancreatic insufficiency
  • Small intestinal diverticulosis (small pouches that develop in the small intestinal wall)
  • Low stomach acid (achlorhydria)
  • Diabetes
  • Radiation enteritis  (inflammation of the small intestine following radiation therapy)
  • Immunodeficiency (Ig A def, T-cell deficiency)
  • J-pouch, ileo-cecal valve resection

Dr. Weinstock mentioned several other disorders that may increase risk of SIBO but more research is needed, these include:

  • Crohn’s disease
  • Celiac disease
  • IBS
  • Liver disease
  • Restless leg syndrome
  • Rosacea
  • Parkinson’s disease
  • Chronic renal failure
  • Hypothyroidism
  • Post-chemotherapy
  • Fibromyalgia
  • Rheumatoid arthritis
  • Interstitial cystitis

Wow…right!? Testing:  The consensus at this conference was to undergo a lactulose breath test to evaluate for SIBO. The test should measure BOTH  hydrogen and methane gas.  Some GI doctors are not fully on board with this the breath test for diagnosing SIBO as it is not a validated test… but for now…it is the least invasive and most likely test to be used in clinical practice. Dr. Pimentel provided info on what he deems a positive test: A positive methane test is anything >3 PPM during the testing w/ in 90 minutes. A positive hydrogen test is >20 PPM (not necessarily 20 PPM rise above baseline but rather any reading 20 PPM would be a + test) w/in 90 minutes. Interesting to note:  hydrogen sulfide producing bacteria use up 5  hydrogens to produce this gas and methane gas uses up 4  hydrogens–so it is possible to have a flat line hydrogen gas reading during the breath testing but still have SIBO.  New testing is being explored to test for hydrogen sulfide gas but is not fully developed yet. Treatment: The consensus at this conference was first line treatment was antibiotics, followed by a prokinetic (a drug that enhances your intestinal tract’s motility) for 3 months and a repeat breath test and a diet low in fermentable carbohydrates. For a + hydrogen test the recommended antibiotic therapy included:  550 mg Rifaximin three times a day for 14 days.  Caution was made to ensure to stick with this course and do not miss a pill to keep therapy as effective as possible.  Dr. Pimentel did note that higher doses would not warrant better results. For a + methane test the recommended antibiotic therapy included:  550 mg Rifaximin three times per day in combination with neomycin 500 mg twice a day for 14 days OR Rifaximin 550 milligrams three times per day with Metronidazole 250 milligrams three times per day for 14 days. Prokinetic: Dr. Pimentel mentioned erythromycin 1/4 tablet or 50 mg at night.  He reiterated the importance of taking erythromycin on an EMPTY stomach.  Probiotics: There was a difference in opinion regarding the use of probiotics for this condition.  Dr. Pimentel does not recommend them at this time but some of the other physicians do.  Probiotics mentioned included Align and Culturelle (Nature Health and Wellness w/o inulin). Probiotic studies have revealed that they enhance motility–but more research in this area is needed to provide individual recommendations. Diet:  There is no evidenced based diet to use with SIBO.  There needs to be research in this area!!  Diets that were discussed and utilized by these practitioners includes: low FODMAP, specific carbohydrate diet (SDC), a combo SDC and low FODMAP and Cedar Sinai’s Dr. Pimentel’s protocol.  Again a difference in opinion from the speakers. Dr. Siebecker likes to use a combo of the SCD and low FODMAPs diet while an individual has SIBO with a transition to low FODMAP for prevention. For those interested in learning more about this, check out Dr. Siebecker’s site here.  She mentioned that in individuals that seem to tolerate sucrose (table sugar) and grains/starch/fiber or in the underweight client low FODMAPs may be a good starting point.  Dr. Pimentel feels sucrose (table sugar) is well absorbed and is okay on the diet for those with SIBO (of course, within reason!). And lastly some key take-aways for me from this symposium:

  • SIBO is not a diagnostic term–it is a condition that arises due to something else.  Work with your doctor to determine WHY you developed SIBO.  If you don’t determine the cause, it will likely just come back.  Dr. Pimentel feels the decrease in MMC (migrating motor complex or ‘cleansing waves’) is the primary cause of SIBO in seen in IBS.  Remember in order for the MMC to initiate a cleansing wave you must be in the FASTING state–so avoid grazing and try to space/snacks meals 3-4 hours apart. You can include water or coffee in between meals.
  • Methane + constipation is harder to treat and should be treated with rifaximin and neomycin together.  This combo drug therapy may be better than neomycin on its own in terms of minimizing risk of neomycin drug resistance.
  • Methane bugs tend to come back sooner.
  • Methane gas appears to come primarily from Methonobrevibacter smithii which is actually not a bacteria but rather a microorganism from the Archaea kingdom. These microorganisms do not have a cell nucleus. Methane bacteria are linked with higher body weight (>BMI)
  • Dr. Pimentel said he would like to frame IBS patients as non-methane IBS or methane + IBS vs. IBS-C and IBS-D: treatments differ for the two based on gases.
  • Use a prokinetic drug and diet to help minimize risk of re-occurance.
  • If you have a SIBO  relapse within 1 month, it is likely in 50% of individuals that another disease is causing it.  If no relapse, pull back on erythromycin or prokinetic after 3 months.
  • Diet for SIBO should be customized–work with a dietitian or health care practitioner with SIBO knowledge!
  • Dr. Pimentel’s theory in regard to diet during antibiotic treatment is to NOT be on a low fermentable carb diet while using antibiotics as the microbes go in a hibernation phase and are less likely to be eradicated….I  tell my clients that fermentable carbs are somewhat like cheese to a mouse–let those microbes come out to eat so you can get ‘em with the antibiotic!!

Why rifaximin might not work for some?

  1. SIBO too severe for symptom relief in one course
  2. Methane bacteria benefit from dual treatment: rifaximin + neomycin
  3. Bacteria may not be sensitive to rifaximin
  •  NOTE: Rifaximin has two forms: the alpha form has the anti-microbial while the beta form is not anti-microbial  (some forms found outside US such as India may have a combo of beta and alpha which would be LESS effective).

Herbal therapies such as herbal antibiotics that may be helpful: berberine herbs, allicin for methane producers, oregano & neem were all mentioned.  Of course, if you choose to try herbal therapies do so with a knowledgable practitioner.  Just because a product is an herb doesn’t mean that it will not have side effects! Personally, I find a low FODMAP diet keeps my SIBO at bay with meal spacing a key component! I have worked with some clients that have needed a bit more of a strict diet including removal of some grains and leanings toward the SCD diet but I have found that has been more of an exception than a rule.  Prokinetic drugs to add a longer duration of therapeutic benefit for many but not all of my clients have tolerated them.  Trying alternatives to erythromycin might offer benefit such as trying prucalopride or cisapride. Congratulations if you made it this far with my ramblings! Is your brain full from this post? Ha! More to come in this exciting area of digestive health! Stay tuned!

Mediterranean Chicken

Well…hello everyone.  I hope you all had a great weekend and are geared up for a happy week ahead.

I have been busy.

I hosted a FODMAP dietitian workshop with my colleague, Patsy Catsos in San Diego last Thursday.  I love teaching dietitians about the low FODMAP diet and this San Diego group was a lot of fun.  The sunny weather in the 80s felt amazing!  After a brief visit in San Diego, I headed to Portland, Oregon to a conference on small intestinal bacterial overgrowth (SIBO).  This is a condition that overlaps significantly with IBS and one that I am very fascinated about… Did I mention that I LOVE to learn?….especially anything in the digestive health arena.  I will be posting about the SIBO conference later this week.  

But today while I am on the road, I wanted to share with you a recipe I prepared for my boys recently….and one they really seemed to enjoy.  It’s low FODMAPs –and family friendly.

I found an enticing recipe for a lemon-y yogurt marinated chicken recipe and thought I would modify it for those following a low FODMAP diet. I find so many recipe inspirations on Pinterest.   Do you do Pinterest?   I know I have mentioned it before but I do have a few FODMAP pinterest boards that you may find interesting or perhaps helpful on your low FODMAP diet.  You don’t have to join Pinterest to check them out….Click here to check out my low FODMAP diet boards.

Here is a pic of my yummy Mediterranean chicken dish!  MMMM… We enjoyed this tasty chicken with  Greek Orzo and it was a bit hit!Greek chicken

Here is the Greek Orzo….in case you missed it….so very good.Orzo

Mediterranean Chicken (low FODMAP)


  • 1 1/2 pounds chicken drumsticks
  • 2 pounds split breast chicken breasts
  • 1 cup nonfat plain Greek yogurt (can sub in traditional plain lactose free yogurt)
  • 2 tablespoons garlic infused oil
  • 2 tablespoon fresh oregano, chopped
  • 1 medium lemon juiced
  • 1 teaspoon lemon zest
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped


  1. Arrange chicken pieces in casserole dish
  2. In medium bowl, combine yogurt, garlic infused oil, oregano, lemon juice and zest, salt, pepper and parsley and blend ingredients.
  3. Brush chicken with yogurt marinade and cover casserole dish with plastic wrap and refrigerate 2 hours or over night.
  4. Remove chicken from casserole dish and place on lightly oiled cookie sheet with sides/jellyroll pan.
  5. Bake at 375 degrees for 45-60 minutes or until chicken is browned and cooked through. Cooking time may vary depending on size of chicken pieces.
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Here’s to a week full of adventure, learning, happiness and peace in your heart.  Good bye from San Francisco….I am on a lay over on my way back to Bean town.