Happy Mom’s Day.

I found this quote online and it made me smile.

Mother [muhther] noun:  A person that does the work of twenty.  For free.

It’s true, Mom’s are very busy people.  And most, wouldn’t want it any other way.

I hope all you Mom’s out there are having a happy day.  What makes one Mom happy may not make another Mom happy so it is so important to find your own happiness.

I started my day with a nice warm baked croissant and some fruit salad…followed by a nice run and a Starbucks iced coffee.  A perfect day.

The flowers are exquisite this time of year.  The wisteria is flowering so I just had to take a few pictures.  Purple flowers make me happy. Wisteria fence

Wisteria seems like it belongs dangling off a castle, don’t you think?

WisteriaLast night, I felt like creating something sweet in the kitchen.  I didn’t want to create a complete mess like usual so I decided to make some little chocolate dipped bananas topped with this AMAZING almond butter I just bought at Whole Foods Market.

How good does this almond butter look?!  It makes me want to dive right in! almond butter

I just put about a teaspoon or two of this luscious almond butter on a slice of banana.bananas w- almnd butter

I melted some dark chocolate chips with a little coconut oil.  The coconut oil infused just a light coconut flavor–perfection!

I found it helpful to press the almond butter a bit firmly on the banana before dipping in the melted chocolate.

Then I froze these little banana treats and had one after my run today.  Pure yumminess.banana chocolate

This of course, was a Pinterest inspiration.  So easy, yummy and healthy. Here’s the original recipe which I of course messed around with a bit.!

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Dark chocolate banana almond butter bites

Ingredients

  • 1 large banana
  • 3-4 Tablespoons almond butter (can sub in peanut butter)
  • 1/2 cup dark chocolate chips
  • 1-2 teaspoons coconut oil

Instructions

  1. Peel and slice banana into 1 1/2 inch rounds.
  2. Top with 1-2 teaspoons almond butter, pressing butter firmly onto banana
  3. Carefully melt chocolate chips with coconut oil (I did this in microwave heating for 30 seconds, stirring and returning into microwave for about another 15 seconds.--microwaves vary so keep an eye on your chocolate being careful not to burn)
  4. Using a fork or toothpick, dip banana into melted chocolate and return onto plate lined with parchment paper.
  5. Put in freezer overnight and enjoy 1-2 bites as a snack or dessert.
  6. FODMAPers: limit almond butter intake to about 3/4 -1 Tablespoon per sitting
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Enjoy!

Popped Sorghum

I bought some sorghum today.  I don’t say that phrase too often.  In fact, I have never said that before!

Have you heard of sorghum?  Sorghum is a gluten free grain that originated in Africa.  It’s a hearty grain, somewhat chewy, that can be made into a grainy salad mixture.meet sorghum

When I first laid my eyes on sorghum it was at a gluten conference and the vendor was selling popped sorghum.  In fact, sorghum can be popped like popcorn. Today, I chose to cook it in a brown paper bag 1/4 cup for about 1 1/2 minutes in the microwave. (timing varies depending on your microwave) sorghum into bag

Popped sorghum tastes just like popcorn but it’s much smaller. Actually, it’s quite cute. :) popped sorghum

Here it is, next to popped corn!popcorn vs sorghum

Since corn allergies are not so uncommon these days….sorghum makes a nice alternative to traditionally made popcorn.

So in addition to popping sorghum today (sounds like maybe I have too much time on my hands, huh?), I whipped up a sorghum salad too.  Hey, what the heck.

This is based on the recipe right on the Bob’s Red Mill bag a curried sorghum salad.curried sorghum

As usual, I did play around with a few ingredients, but really not too many.  I really like the texture of the salad, but honestly was not a big fan of the curry mixture.  I definitely will try sorghum again, and I hope you will give it a go too.

Sorghum is lower in FODMAPs than spelt but has more FODMAPs than quinoa–so enjoy but don’t eat a huge amount at one sitting. The texture reminds me a bit of  Israeli Couscous- so if you have a favorite couscous recipe trying substituting sorghum.

So stand by, I will try my hands at sorghum salad again….and will most definitely have a recipe to share for you!

 

Chocolate Coconut Cookies

Happy Saturday!  I don’t know about you but this week was super busy.  I am looking forward to this gorgeous sunny day in New England.

Russ and I got in a GREAT run this morning and of course, Lucy, our crazy chocolate lab joined us-’cause dogs need exercise too! :)

Here’s Lucy taking in some sun post run…lucy

Speaking of chocolate…

I love chocolate and coconut combos…not like globs of gooey excess coconut and chocolate but rather chocolate with a hint of coconut.  So I decided to make some 60% cacao chocolate gluten free cookies with a smattering of coconut.  I think I might try using a bit of coconut oil next time to infuse a bit more coconut flavor.  {These can easily be made with all-purpose flour or favorite whole grain flour for the wheat tolerant!}chocolate coconut cookies

I blended up a bit of melted 60% cacao chocolate chips, shredded coconut, butter, some granulated sugar and a mixture of gluten free flours…and of course an egg, baking soda and vanilla.

cookie dough

I rolled the dough in parchment paper and refrigerated it for about 2 hours so that I could simply slice the cookie dough into as a many cookies as a I want and return the rest of the dough to the freezer for later in the week.cutting the dough

Then I popped them on a cookie sheet. You can see the little bits of coconut. Mmmmmready to bake

And then I ate them. :) cookies done

 

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Chocolate Coconut Cookies

Ingredients

  • 1 stick of butter, room temperature
  • 1/3 cup granulated sugar
  • 1 egg
  • 1 teaspoon vanilla
  • 1/2 cup 60% cacao chocolate chips, melted and slightly cooled
  • 1 cup gluten free flour blend (I used Trader Joe's gluten free flour)
  • 1/2 cup whole grain brown rice flour
  • 1 teaspoon baking soda
  • 1/4 cup chopped shredded sweetened coconut

Instructions

  1. In medium bowl, blend butter and sugar.
  2. Add in egg and vanilla.
  3. Fold in chocolate.
  4. Blend in flours and baking soda.
  5. Blend in coconut.
  6. Remove dough and place on wax paper or parchment paper and roll into long log about 2 1/2 inch diameter.
  7. Roll log up with parchment paper and refrigerate for at least 2-3 hours or until very firm.
  8. Cut dough into 1/3 inch thick circle and place on cookie sheet. Bake at 350 degrees for about 6-8 minutes.
  9. FOR the wheat tolerant: Substitute 1 1/2 cup all-purpose flour or white wheat flour for the 2 flours in this recipe.
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Lentil Pilaf

Look what I made today!  It’s Lentil Pilaf!  lentil pilaf

Honestly, growing up I can’t remember a lentil ever coming across my plate but raising my own kids I have been known to slip in a few lentils every now and again. :)

My first introduction to lentils came in the form of Near East Lentil Pilaf.  I made it and the kids ate it.  It was a proud nutritionist moment.

The next time I made lentil pilaf, I didn’t rinse my saucepan enough and the  pilaf came out soapy tasting. Oops.

My kids will never let me forget it. Ha!

Lentils are a great source of fiber, 9 grams in just 1/2 cup serving! WOW!!

Near East mixes are fine in a pinch but moving away from ‘boxed foods’ and into more whole foods, I thought I might just try my own lentil pilaf sans soapy-taste.

I started my recipe with a little garlic infused oil and added a red bell pepper.  Look at this beauty!pepper

So for my FODMAPers, lentils get the ‘green light’ especially canned lentils, 1/2 cup serving (without onion and garlic).  Westbrae makes an appropriate product. (Shout out to Lisa, my client, for finding these!)lentils

I drained and rinsed the lentils to lower the FODMAP content even more.lentils draining

Today, I cooked up some garlic infused oil (FODMAPers, of course, remove garlic after flavor infused), tossed in some chopped red bell pepper, added some cooked brown rice, some drained and rinsed canned lentils and garnished with fresh basil, scallion (green part only FODMAPers) and some sea salt and pepper.  I ate 2 large servings for lunch.  Deeeeelllish!pilaf

Now, on this beautiful sunny day, I have to haul my butt outside and take a run.  I make it sound like a chore, don’t I?  But, really, I do love every minute of it.

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Lentil Pilaf

Ingredients

  • 1 Tablespoon olive oil
  • 1-2 garlic cloves, sliced
  • 1 red bell pepper, deseeded and chopped into bite size pieces
  • 2 cups cooked brown rice (can use Trader Joe's pre-cooked, frozen brown rice)
  • 1 15 ounce can Westbrae lentils or about (1 1/2 cup cooked lentils), drained and rinsed
  • 2 scallions, sliced (green part only FODMAPers)
  • 1/4 cup fresh basil, sliced
  • sea salt and pepper, to taste

Instructions

  1. Saute garlic in oil over medium heat in medium size skillet (FODMAPers remove garlic once flavor infused)
  2. Add in chopped red pepper and cook until fork tender.
  3. Fold in rice and lentils.
  4. Garnish with scallions and basil.
  5. Season with sea salt and pepper.
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Maple Peanut Sesame Chicken

Did I mention that I LOVE Pinterest!  It’s such a fun website to find new recipe inspirations.  Click here to follow my pinterest boards (I have a couple dedicated to low FODMAP recipes)  I ‘pin’ mostly healthy foods but of course, some recipes I pin because they just look fun and tasty.

I found this Thai Chicken recipe on Pinterest that looked so easy and I just so happened to have all the ingredients on hand. But, of course, I changed up the ingredients a bit (because that is what I do!)

It’s was a bit of a cold, rainy and grey day yesterday so running around outside was not too appealing.  But…cooking and eating, well, that’s another story! So, I stayed in most of the day and did a bit of cooking.

I am proud of myself though because I did take a nice long walk with my friend Sara and my other friend, Lucy (my crazy chocolate lab).  It was cold and kinda spitting out but I am so glad I got in some exercise!  And, the impact on Lucy…priceless.  She was pretty much zonked on the couch beside me while I worked on some writing projects.  Is there anything greater than snuggling with a sleepy dog?  I think not. :) (Well, maybe a few things are greater but it certainly is pretty relaxing)Lucy exhausted

Seriously, how cute is my girl Lucy?Lucy running w: ball

I am working on a new writing project. So…I will be locked up in writing mode for the next few months.  It’s all good, ’cause I do like to write.

So back to this quick recipe.  I whisked some peanut butter, reduced sodium soy sauce, ginger, maple syrup, sesame oil and some sesame seeds.  Add some raw chicken tenders. Marinate.  Bake. Eat.  (Yup, it’s low FODMAP)maple chicken

Toss over salad or with a side of rice and your favorite veggie or serve over some rice vermicelli. I adjusted the recipe a bit, so have provided the recipe as I made it.  I enjoyed my Maple Peanut Sesame Chicken with a side of kale salad. maple peanut chicken Have you seen the Olivia Organic Baby Kale?  I LOVE it!

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Maple Peanut Sesame Chicken

Ingredients

  • 1 pound chicken tenders (boneless, skinless)
  • 2 Tablespoons all natural peanut butter
  • 1 Tablespoon sesame oil
  • 3 Tablespoons reduced sodium tamari (soy sauce)
  • 1 Tablespoon sesame seeds
  • 1 teaspoon ground ginger
  • 1 1/2 Tablespoons pure maple syrup

Instructions

  1. Wash and pat dry chicken.
  2. In medium casserole dish, add peanut butter, sesame oil, soy sauce, sesame seeds, ginger and maple syrup whisking to blend.
  3. Add chicken and toss to coat with mixture.
  4. Cover and refrigerate for 30 minutes-several hours.
  5. Keep chicken in 'marinade' and place casserole uncovered in oven.
  6. Bake at 350 degrees Fahrenheit for 30 minutes or until chicken is cooked through. Serve over rice vermicelli noodles or baby salad greens.
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enjoy!

Road Trip: Nashville, TN & Asheville, NC

Russ, Brennan and I are exploring another part of the country.  It’s school vacation week and we are ready to relax!

First stop, Nashville, Tennessee!  music row

Now, when I say relax….I should say, ‘our way to relax’ because we tend to be very active on vacation.  Day 1 involved renting bikes and exploring parts of the city we may not have seen walking on foot….including a trip to the ‘American Picker’s’ television show’s store, Antique Archaeology.

We love this show….so we were quite excited to see the store.American pickers

Bike rentals are new to Nashville and I think it’s a great way to get exercise and view the city.

biking: pickers

We also roamed around the streets and checked out all the ‘honky tonk’ bars, shops, old store fronts…lots of cow boy boots and hats!Shoes shops

Lots of old buildings too, like this one…Acme farm

The food in Tennessee was seriously rich and often fried…so we fit in a few runs and included some stairs to work off our dietary indiscretions. running stairs

Then we road tripped –about a 5 hour drive to Asheville, North Carolina.Asheville collageAsheville is known for the Biltmore estate, great cultural vibe and breweries.  We of course, did a little beer tasting.  The little red door above was a little mouse door just randomly placed on a brick wall …how cute is that?

But the highlight of our trip was our zip lining excursion. We visited Navitat, a great zip lining adventure located right in the mountains.boys zipping We completed 11 zip lines and walked across some wobbly bridges. bridge Yes, I am afraid of heights…but somehow like I like these ‘out of the box’ activities.

Here I am repelling off the platform.  kate repelling

It’s been a great week away.  No recipes to share this post as I am away from my kitchen!

But as we have tried to stay focused on our vacation and time together, it has been extremely difficult in the aftermath of our home city of Boston’s recent devastating events.  I was born in Boston, attended college in Boston, and did my hospital training at the Brigham and Women’s Hospital, one of the many Boston hospitals that cared for many of the bombing victims.  

Please pray for the city that I am proud to call home.Image 6

 

Crunchy Peanut Butter Cookies with Bittersweet Chocolate

With my recent peanut butter give-a-way, I can’t get peanut-y treats out of my mind.fresh peanuts

So…I whipped up some flourless peanut butter cookies today and threw in some roughly chopped peanuts fresh from the shell…and some 60% cacao bittersweet chocolate chips.  Woooooo….Yes!crunchy peanut butter cookies

So very yum.  I ate 3 right out of the oven. oops!

I am not recommending you do that….but…I sure did!

This recipe really is pretty fail proof.  Toss some all natural peanut butter with brown and granulated sugar, a dash of vanilla, baking soda and an egg.  Toss in your favorite mix-ins. {yes, FODMAP friendly if you don’t eat them all!}cookie mixture

 I do think a little orange zest and a splash of fresh orange juice would be pretty awesome too…but I didn’t have an orange at my house today. :( cookies

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Crunchy Peanut Butter Cookies with Bittersweet Chocolate Chips

Ingredients

  • 1 cup all natural peanut butter (I used Teddie peanut butter with flaxseed)
  • 1/2 cup brown sugar, packed
  • 1/2 cup granulated sugar
  • 1 egg
  • 1 teaspoon vanilla or vanilla paste
  • 1 teaspoon baking soda
  • 1/2 cup semi-sweet chocolate chips (I used 60% cacao bittersweet chocolate)
  • 3/4 cup chopped peanuts
  • (option: add 1 Tablespoon orange zest and 2 teaspoons orange juice)

Instructions

  1. Preheat oven to 350 degrees
  2. Line cookie sheet with parchment.
  3. In medium bowl, blend peanut butter, sugars, egg, vanilla and baking soda.
  4. Fold in chocolate chips and peanuts
  5. Drop tablespoon of cookie dough onto cookie sheet, flatten tops slightly with back of spoon.
  6. Bake for 6 minutes.
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And, just because….I thought I would share a couple pictures I took last weekend when Russ and I strolled around Cambridge, Massachusetts.  Pussy willows and tulips make me smile…:)

pussywillows

tulips

 And thanks to all who entered the peanut-give-away.  The lucky winners: Logan, Christi and Robin!  

Loved all the GREAT comments,  you guys all rock.  I think I need to do more give-a-ways because I LOVE hearing from you!

Going Nuts! Give-A-Way!

I was recently asked to participate in a cookbook project created by the National Peanut Board. I submitted one of my favorite peanut based recipes….Of course, I chose my fabulous peanut butter granola bar recipe.  And today, I received the finished cookbook!  It is SO darn cute and is LOADED with delicious peanut-y recipes.cookbook

I feel serious love for peanuts, do you? Mmmmmm good!

peanuts

Here’s a few interesting peanut facts:

1.  Peanuts have more protein than any nut, with more than 7g per ounce.

2.  The fat in peanuts is mostly good fat, the heart-healthy kind we should eat more often.

3.  With 30 essential vitamins and nutrients, peanuts are a Superfood!

I love peanuts and they are a great low FODMAP nut choice, in fact, the peanut butter cut off is about 4 Tablespoons per serving which is a pretty hefty portion!

Here’s my post in the book. Yay!kates recipe

Would you like a chance to win this cookbook AND all these great give aways from the National Peanut Board?give a way

Well, just leave a comment and let me know how you incorporate peanuts into your diet…and you may just be the lucky winner.  And, I know you will LOVE this great new cookbook!

 

Banana Bread Brownies

I was an inspired this past week by a Pinterest post.  When I saw the picture of  banana bread bars with icing…I COULD NOT WAIT to make them.  Click here for the original recipe!  I admit, I am impulsive at times.  Some may say that being impulsive is a bad thing BUT most of the time it works for me! :)  If I see something I want, I go get it.  Right then!   When I am inspired by a recipe or even about a work project…I get moving RIGHT away…  So…enough about me, really…

How do these Banana Bread Brownies look to you?  I couldn’t wait to dig in…so I didn’t.  Ha! :) banana bread brownies

Yum, right?

Since this recipe required the use of extra ripe bananas, I might have to actually wait to make the recipe….OH no!  But, as usual I improvised.  I had frozen bananas in my freezer.  So, I popped them in the microwave to defrost and used them RIGHT away in the recipe.  Perfect. My first try of this recipe I used wheat flour and quinoa flakes.  BUT yesterday, I made the recipe FODMAP friendly with my newly overripe bananas!

I like to mash my bananas with my potato masher.  They get nice and mushy.

mashing banana I love walnuts in banana bread, do you?  If not, just don’t add ‘em. blending ingredBut really the best part of this recipe is the browned butter icing.  Seriously, this icing is ridiculously good. These Banana Bread Brownies with browned butter icing were so tasty!  The icing makes them very decadent….feel free to enjoy the brownies without it too.

banana bread brownies blog.katescarlata.com

I did use Chobani Greek yogurt in this recipe.  The entire 6 ounce container contains about 5 grams of lactose so should not pose a problem for most FODMAPers spread out in the entire recipe, however,  feel free to sub in lactose free yogurt.

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Banana Bread Brownies

Ingredients

  • 4 very ripe bananas, peeled
  • 1 cup granulated sugar
  • 1/2 cup melted butter or vegetable oil of choice
  • 6 ounce Chobani non fat plain Greek yogurt
  • 1 teaspoon vanilla extract or paste
  • 2 eggs
  • 2 cups gluten free flour (I used Trader Joe's gluten free all purpose flour)
  • 1 teaspoon baking soda
  • 1/2 cup chopped walnuts
  • Icing:
  • 1/2 cup butter
  • 2 1/2 cups confectioner's sugar
  • 1 Tablespoon milk of choice
  • 1 teaspoon vanilla or vanilla paste

Instructions

  1. Preheat oven to 350 degrees Farenheit
  2. Lightly oil 8 x 8 square pan.
  3. Mash bananas with fork or potato masher until creamy in medium size bowl.
  4. Add in sugar, butter or oil, yogurt vanilla and eggs until blended.
  5. Slowly add in flour and baking soda.
  6. Fold in walnuts.
  7. Pour mixture into prepared pan and bake for about 35 minutes. {You may want to cover with tin foil for the last 10 minutes of cooking to avoid over browning.}
  8. Prepare Icing: Brown butter in small saucepan over medium heat. Watching carefully and moving pan to move butter around while cooking. Remove from heat when butter is lightly browned.
  9. Let butter cool just a little -about 2-3 minutes.
  10. Stir in confectioner's sugar, milk and vanilla, blending until creamy with a fork, whisk or use electric beaters. (I used a whisk)
  11. Spread icing over warm brownies as it spreads easier.
  12. EAT!
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So before I leave you today, I have a question for you.

What’s your earliest memory of blissful happiness?

For me, this brings up a childhood memory… running around my house with my  basset hound Max chasing after me!  Max was the first to show me what unconditional love is all about. I have always been an animal lover.  Here I am with one of my many childhood cats!photo

Don’t forget to get in some blissful happiness this week!  Start my making a list of what makes you blissfully happy!  Then go get some!

Olive and Rosemary Chicken

Hello….

The sun is shining but it is freeeeeeezing out.  Seriously.  Is it Spring yet?

I can’t wait to get outside and putter in my garden.  I love Spring….or should I say, I love Spring when it is warm outside.

Last night, I have a few girlfriends over just to catch up and do a bit of crafting, a glass of wine…some good appetizers.

But before the girls came over, I whipped up on skillet chicken dish that came together quite nicely…if I do say so myself.

I wanted to keep the dishes to a minimum so I would have less to clean up.  Who doesn’t like that, right?  I absolutely LOVE cooking but the clean up…not so much. :)  My husband Russ can attest to that! Ha!

So, this is what I did…

I infused some garlic into my olive oil in a medium skillet.  {Remove garlic, after infusing flavor-FODMAPers} and then added 4, 4 ounce chicken breasts that I seasoned with sea salt and pepper.

I then added some fresh rosemary and let the chicken brown up a bit.

Then I added a medley of olives.  I used olives without the pit…a lot easier to eat!mixed olives

Covered the pan, took it off heat and let the flavors permeate the dish.

rosemary, chix olives

While still warm, I added about 1 cup of part skim mozzarella cheese.melted cheese on chicken

I served this dish with boiled pasta {FODMAPers use GF pasta} seasoned with a bit of olive oil, butter and Parmesan cheese.

chicken is served

A quick and easy meal.  And so very yummy.  By the way, have you seen my new dowloadable cookbook and 21 day menu plans!?

I am so excited about these low FODMAP resources!  Please spread the word! Monash Uni reviewed the cookbook and the sales support their amazing research.   Here’s the link to purchase!  Thanks for your continued support! :)

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Olive and Rosemary Chicken

Ingredients

  • 1-2 garlic cloves, cut in large chunks (to infuse in oil)
  • 1-2 Tablespoons olive oil
  • 4, 4 ounce chicken breasts (boneless, skinless)
  • Sea salt and pepper to season
  • Fresh rosemary (as desired, about 1 Tablespoon equivalent)
  • 1 cup mixed olives (get ones without pits!)
  • 1 cup shredded part skim mozzarella cheese

Instructions

  1. In medium skillet over medium low heat, add olive oil and garlic. (FODMAPers remove garlic pieces once flavor infused)
  2. Season chicken with sea salt and pepper and add to infused oil.
  3. Toss in some fresh rosemary. I added about 1-2 small sprigs or 1 Tablespoon chopped
  4. Brown on both sides cooking for about 20-30 minutes or until chicken is cooked through.
  5. Add olives and remove from heat and place cover over skillet. Let sit for about 5 minutes to infuse flavor.
  6. Add cheese sprinkling all over dish and return cover to help retain heat and melt cheese.
  7. Serve with salad and pasta dish or as desired. (FODMAPer: use GF pasta)
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