Greek salad

Greek Salad with Lemon Mint Vinaigrette

I love a good Greek salad. How about you?

I have been craving the flavors of feta and olives lately. So I made a special trip to the market to get my hands on fresh salad ingredients including romaine lettuce, lemon, feta, fresh mint, tomatoes and Kalamata olives to make a good Greek Salad.Greek saladI have been really enjoying Backyard Farms–Maine grown–tomatoes this winter.  For those of you living in New England, check them out.

First, I washed up the produce.Salad ingredients

Chopped the lettuce and quartered the tomatoes. Then, I layered the delicious salad ingredients onto a platter.  Adding a nice dose of olives and feta.Ready to dress Greek saladI evenly drizzled the homemade lemon mint vinaigrette over the salad ingredients.  I have to tell you the dressing really brought this salad to the next level. The fresh mint is so refreshing and tasty. I can’t wait to make this again in the summer when my garden is overflowing with fresh mint! Who knew eating low FODMAP could taste so good?

And…did you see the latest FODMAP article in Yahoo Food?  I am so happy the word is getting out about the low FODMAP diet!

Greek Salad with Lemon Mint Vinaigrette

Ingredients

  • Serves 4
  • 1 large head of romaine lettuce, washed, trimmed and diced
  • 5 small tomatoes, quartered
  • 1/2 cup feta cheese, crumbled (Imported Greek feta is wonderful for this salad)
  • 1 lemon, juiced (about 2 tablespoons of lemon juice)
  • 1/4 cup olive oil
  • salt and pepper to taste
  • 1 1/2 tablespoons fresh chopped mint leaves
  • 1/3 cup kalamata olives, pitted and chopped

Instructions

  1. Arrange lettuce on medium platter, top with tomatoes.
  2. Sprinkle with feta cheese.
  3. In small bowl, whisk lemon juice, olive oil, salt, pepper and fresh chopped mint.
  4. Drizzle dressing over salad.
  5. Top with olives.
http://blog.katescarlata.com/2015/03/17/greek-salad-with-lemon-mint-vinaigrette/

Irish muffin bread in basket

Low FODMAP Irish Bread Muffins

‘Tis the season! In just two days, it is the day of the leprechaun, St. Patrick’s Day! I have always loved to make a nice loaf of Irish bread this time of year.  Pure comfort food.  This year, I stumbled on King Arthur’s Gluten free Irish bread muffins which become low FODMAP with a few simple tweaks.mini Irish bread Today is a BIG day for me…It’s my blog’s 4th birthday! I set out to do a blog about living a well-balanced life.  It soon became clear that my blog followers wanted information about FODMAPs.  You spoke…I listened.  And here we are.  The low FODMAP has so many nuances—it’s so nice to have an easy forum to share what I learn. In honor of my blog’s birthday…I do want to do a give-a-way….because birthdays are about giving, right?! I will be giving away another FODMAPer tote!  For a chance to win, simply leave a comment on future topics you would like me to cover on the blog.

But back to the recipe at hand.  King Arthur makes a terrific multi-purpose gluten free flour blend that is suitable for FODMAPers.  They also have numerous gluten free recipes on their site.  Here is the recipe for the gluten free Irish Soda Bread made in a muffin tin.  NOTE the following recipe adaptions:  I used Green Valley lactose free sour cream.  And reduced the raisins to 1 cup, loosely packed to keep to Monash’s raisin 1 tablespoon FODMAP limit. I omitted caraway seeds—because I am not a fan and have no idea about FODMAP content.Irish muffin bread in basketI will be jetting off to Augusta, Georgia to talk about FODMAPs to another group of inquiring dietitians this Tuesday.  I am actually providing 2 talks while I am there….the second one is about gut bacteria and how alterations are linked with various health conditions. After Georgia, I am heading to NYC for a family wedding.  No question about it,  I have a full life! I hope you are all enjoying a little relaxing time this weekend!

And Michelle is the winner of the Balanced Box! Michelle you have been notified via the email you used to provide your comment on the blog!

 

 

 

 

FODMAP to go

Balanced Box For A Digestive Peace of Mind & Give-A-Way!

I am super excited about this box full of yummy treats for the FODMAPer on the go!

And I am giving one away today! FODMAP to goAvailable for sale on my site for a limited time! To enter for a chance to win a box, kindly leave a comment and share your favorite brand name product that’s easy on digestion for on the run!

I have partnered in this project with Barney’s Butter, TrueLemon, Go Macro, Laiki crackers, Way Better Snacks and Ginny Bakes.  I hand selected the products that are included in the box! In fact, I personally take these to go items with me when I am traveling the globe! Barney’s butter snack packets are the perfect size for FODMAPers–keeping to a 1 tablespoon serving size! LOVE that!  Go Macro peanut butter bars are full of protein and well tolerated by my FODMAP clients! They truly keep my belly calm and full! TrueLemon adds a nice citrus flavor to water and recipes. I even add it to my ice cubes! Ginny Bakes mini chocolate chip cookies are such a fun and tasty gluten free bite size cookie treat! I have always been a fan of mini cookies…ever since I was a little girl! Hot off the press…Laiki crackers are a complete new find for me! These whole grain rice crackers remind me of triscuits but better! Just three ingredients… love, love, love that! And Way Better Snacks multigrain tortilla chips are a fave! I work for Way Better Snacks as a nutrition ambassador spreading the word about the health benefits of sprouting. Way Better Snacks includes sprouted seeds in these yummy tortilla chips!  And we added the cutest FODMAPer tote bag and sticker to the box for even more fun for the FODMAPer!

Note: I selected products from each line that appear suitable for the low FODMAP diet. It is possible that not all products from each manufacturer are suitable for the FODMAPer.  ALWAYS read ingredient labels!…BUT, I know you already know that!!

The purpose of the Digestive Peace of Mind Box is to introduce new foods to the FODMAPer. Also, I created the box as I wanted the FODMAPer to have a little treat. :) We all deserve a little pampering!  When you have digestive issues…it’s hard enough. The low FODMAP diet has been life changing for me after years of an upset belly after major intestinal surgery 20 years ago!  It’s nice to know what to eat to keep my belly calm.  I don’t follow the diet completely–as I am well aware now of what I can and can’t eat to keep my symptoms in check!

Gotta run! Busy, busy prepping for my all day Digestive Health Seminar this Thursday! Plus,  two talks that I will be giving next week to dietitians in Augusta, Georgia!

 

Oatmeal bread plain

1 Minute Oatmeal Bread

I am a huge fan of Instagram and found this recipe for microwave oatmeal bread courtesy of Joy Bauer on her Instagram feed yesterday.  The recipe calls for 1/4 cup oatmeal—just at the FODMAP cut off amount.Oatmeal breadI topped my oatmeal bread with frozen berries that I warmed up, a few sliced almonds (less than 1 tablespoon) and all-natural peanut butter.  I only had mixed berries with blackberries in my freezer…which do contain sorbitol.  NOTE to FODMAPers –be sure to top with suitable low FODMAP fruit!  Sliced bananas and peanut butter would pair nice with this bread too!

The simple oat bread without the yummy toppings looks like this:Oatmeal bread plainYou can see some of the egg white that didn’t get mixed in as well as maybe it should have…oops! 😉  But I love that this recipe includes a little protein boost from the egg white.

Mix up quick oats, egg white, cinnamon, vanilla, baking powder, maple syrup, and a little brown rice flour.  I bet a little shredded coconut would be a nice touch too! And microwave for the quickest ready to eat breakfast bread ever. LOVE, LOVE this recipe.  I hope you do too!

1 minute oatmeal bread

Ingredients

  • 1/4 cup quick oats
  • 1 tablespoon brown rice flour
  • 1 egg white
  • 1 teaspoon pure maple syrup
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon cinnamon

Instructions

  1. In medium, microwave safe mixing bowl mix all the ingredients.
  2. Press the mixture into the bottom of the bowl firmly.
  3. Microwave for 1 minute.
  4. Take a butter knife to loosen bread from bowl.
  5. Top as desired.
http://blog.katescarlata.com/2015/03/08/1-minute-oatmeal-bread/

Layered zucchini

Cheesy Layered Zucchini Stacks

How about this? Sliced zucchini and tomato layered with cheese into an individual serving stack!  So simple, yet so good.  And, yes, low FODMAP!Layered zucchini

I have been somewhat remiss with the blog this week because I have been researching the latest data on the gut microbiome, IBS, small intestinal bacterial overgrowth and all of the important topics I will be sharing with colleagues next Thursday at my Advanced Digestive Health Seminar.  I am so excited to share that 2 top gastroenterologists will be conferencing in during the talk to discuss some of their latest research projects…HOT off the press! Digestive health and the gut microbiome are very exciting areas of research these days!  I can’t wait to share some of this research with my colleagues!

It’s hard to believe but my blog is coming up on its 4th birthday on March 15th.  Yikes.  Not sure how that happened!  Anyway, bear with me over the next couple of weeks, I have a few presentations that are pulling me away from the blog and into research mode.  I promise, when the dust settles I will share what I have learned with all of you!

But, I did want to share a quick recipe with you, Cheesy Layered Zucchini Stacks. MMMMMmmmm good!Layered zucchini baked

Cheesy Layered Zucchini Stacks

Ingredients

  • Recipe makes 2 serving can double or triple as desired.
  • 1 medium zucchini, ends trimmed, cut in very thin 1/4 inch slices the long way (not rounds)
  • 2 tomatoes, cut in 1/4 inch slices
  • 1/2 cup finely shredded mozzarella cheese
  • 1/4 cup fresh basil, cut in thin strips
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

Instructions

  1. Preheat oven to 350 degrees, line cookie sheet with parchment and lightly oil.
  2. Layer a slice of zucchini, followed by a couple tomato slices along zucchini slice, followed by a sprinkle of cheese and repeat layering into a stack. I used 3 slices of zucchini per stack!
  3. Season with salt and pepper as desired and drizzle with small amount of olive oil over the top.
  4. Bake for 20 minutes or until fork tender.
  5. Add fresh basil to top of cooked cheesy layered zucchini stacks.
http://blog.katescarlata.com/2015/03/05/cheesy-layered-zucchini-stacks/

OH…also wanted to share a quick product find!  Russ and I are in the process of getting a little cottage in Maine.  A dream come true….really! On our recent visits to Maine, we have stopped into Stonewall Kitchen in York, Maine.  I LOVE it there!! Well, I found a very yummy gluten free scone mix that appears suitable for my FODMAPers.  Of course, I bought it and made the scones. They were super yummy.  Best…fresh out of the oven! And the raspberry jam is nice too!Scones

 

Baked granola

Peanut Butter Granola

I actually had a couple hours of unexpected free time yesterday which usually translates into, “What recipe should I try?” time.  I love having time to have fun in the kitchen!  I have been wanting to try to make a tasty peanut butter granola… so that is what I made!  I’ve been a bit all over the nut butter and oat recipe combos…I promise I will come up with a recipe without these two ingredients next time!Baked granolaI combined all-natural peanut butter, chia seeds, hulled pumpkin seeds (pepitas), shredded coconut, coconut oil and pure maple syrup with the rolled oats.mixtureI slow baked for 1 hour being sure to toss the mixture around a few times during cooking.

Homemade peanut butter granola makes a sweet gift.IMG_1557 If you look closely, you’ll notice I just added a smattering of chia, pepitas and coconut–don’t go overboard!Granola

Peanut Butter Granola

Ingredients

  • Serving size for FODMAPer is 1/4 cup, Makes about 8 servings
  • 2 cups old fashioned oats
  • 1/3 cup all natural peanut butter
  • 1 1/2 tablespoons pure maple syrup
  • 2 tablespoons coconut oil
  • 2 tablespoons shredded coconut
  • 2 tablespoons hulled pumpkin seeds (pepitas)
  • 1 tablespoon chia seeds

Instructions

  1. Preheat oven to 325 degrees Fahrenheit.
  2. Cover a large baking sheet with parchment paper.
  3. In medium bowl, gently mix all ingredients until blended.
  4. Place mixture on cookie sheet and spread it out evenly.
  5. Bake for 1 hour being sure to mix mixture a few times for even baking.
  6. {I put an aluminum foil tent over mixture after 30 minutes of baking to prevent over browning, this is optional}
http://blog.katescarlata.com/2015/02/26/peanut-butter-granola/

I enjoy about 1/4 cup of this granola as a topping to yogurt or as part of a fruit, granola and yogurt parfait.  Use lactose free yogurt if lactose intolerant. For FODMAPers…remember oats should be limited to 1/4 cup dry or 1/2 cup cooked due to FODMAP cut off amounts.

advancedseminarwithkatescarlataRDN

We need more dietitians educated on the low FODMAP diet!

Please help me spread the word about my upcoming digestive health seminar for health professionals.  There is a shortage of dietitians worldwide that are well-versed in the low FODMAP diet!  The low FODMAP diet has been shown to manage symptoms for up to 75 % of those who suffer with IBS!  Research regarding the effectiveness of the low FODMAP for other digestive health conditions, the impact on our gut bacteria and  long-term effects of the diet are being explored. Food analysis for FODMAP content is ongoing at Monash University. It’s important that health professionals stay abreast of the new research to best serve their IBS patients.  I will be providing an all day seminar on this topic. One of my missions is to help individuals with IBS have access to up to date, safe and effective ways to improve their quality of life. Please share this post with colleagues or health professionals that you work with that may be interested in attending this event! Topics include: The low FODMAP diet: elimination and re-challenge phases, small intestinal bacterial overgrowth and the gut microbiome. Space is limited and filling up!advancedseminarwithkatescarlataRDNClick here for more information and to register. This event has been pre-approved for 5.5 CEUs from CDR.

Thanks for your help! :)

IMG_9247_1

Maple Garlic Glazed Salmon

Don’t fret FODMAPers, despite the garlic in the name… this salmon recipe was designed with you in mind. Enjoy the taste of garlic flavor without those frustrating fructans! IMG_9247_1Garlic infused oil can be used on the low FODMAP elimination diet because fructans, a FODMAP source, do not infused into the garlic oil.  Fructans are water-soluble fibers, therefore, they do not leach into oil.  Simply purchase a garlic infused oil at the grocery store or prepare your own by adding garlic cloves to simmering oil until fragrant.  Remove the garlic pieces from the oil and enjoy the fragrant oil in cooking.  Boyajian garlic oil is the best! I love having this product on hand.  I was fortunate to partner with Boyajian oils when I created my first Balanced Box for Digestive Health.  A box full of goodies for FODMAPers.

This salmon recipe creates a super tasty entree with little prep time.

Creating the marinade is simple and uses ingredients you likely have on hand.salmon dressing

Here’s my fresh catch….ready for the marinade!
salmon skin upI just drizzle the marinade over the fish, brush it all over and then let the flavors infuse into the fish for a few minutes in the refrigerator.

Salmon with dressingThe final product is a healthy fish meal that is moist, flaky and bursting with flavor.
IMG_9249_1

Maple Garlic Glazed Salmon

Ingredients

  • Serves 2-3 people
  • 1/2 pound salmon filet
  • 2 tablespoons pure maple syrup
  • 1 tablespoon garlic infused oil
  • 1 tablespoon soy sauce
  • Salt and pepper, to taste
  • Dash of either crushed red pepper or sesame seeds

Instructions

  1. Preheat oven to 400 degrees F
  2. In small bowl mix maple syrup, soy sauce, garlic infused oil, salt, and pepper
  3. Place salmon in small glass baking dish and coat with maple and garlic infused mixture.
  4. Marinate in refrigerator for 25-30 minutes.
  5. Sprinkle with crushed red pepper flakes or sesame seeds, as desired
  6. Bake uncovered in oven for 20 minutes or until flaky and cooked through.
http://blog.katescarlata.com/2015/02/22/maple-garlic-glazed-salmon/

almond butter bites

Almond Butter Oat Bites

Hello Friends…I hope everyone here in the Northeast is staying warm and keeping their spirits up… The 8 feet high snow drifts are unbelievable!  Nothing says HAPPY like a little oatmeal, chocolate, chia, coconut and almond bite-full of yumminess.  I make these no bake energy bites quite often for a little healthy treat.

Almond chia bitesThe good thing about these little delicious bites is that you can get creative and add a little bit of this and that depending on your tolerance.  My recipe makes 12 bite size balls and you should be satisfied with 2.  At this portion size, you truly modify the quantity of FODMAPs that you consumer that are naturally contained in the oats and almond butter–both are ‘moderate sources’ of FODMAPs.  I would not eat a whole tray of these tasty treats…Just keep that in mind!almond butter bitesMy daughter Chelsea and I whipped these up yesterday afternoon after a full day of work. They take just a few minutes to make!

I did want to take a moment and announce the lucky winners to my recent blog give-a-ways!  Jordan won the 21 Day Tummy Cookbook: Yay!!  And Deirdre won the #FODMAPer tote bag!  I am in the midst of another #FODMAPer tote bag give-a-way on Instagram–so check it out for another chance to win!!

I have a few other give-a-ways up my sleeve, including a chance to win one of my recently launched Balanced Boxes for a Digestive Peace of Mind on the go!  The idea of the box came from my desire to make embarking on a low FODMAP diet a bit funner.  I truly want people with IBS to feel less isolated and to enjoy a little pampering.  I started the term #FODMAPer so that in essence, a person with IBS might feel more like part of a community than  alone. Many people with IBS suffer in silence….and yet in westernized countries—IBS is rampant.

And remember, the low FODMAP diet is a learning diet that is utilized to help identify your personal triggers.  It is not meant to be followed long term! It is important to do the challenge phase of the diet and to eat the most liberal diet your body allows you to eat! There will be parts of the low FODMAP diet you may follow long term…but you should be able to add some foods back into the diet after the elimination diet phase.  If the low FODMAP diet only offers partial relief, work with your health care provider to uncover other possible conditions or food intolerances that may be limiting your progress.  Always read reputable articles by health professionals, be weary of people on the internet that sound smart but have no credentials.  

Almond Butter Oat Bites

Ingredients

  • Makes 12 balls: Serving size 2
  • 1/2 cup rolled oats
  • 1/4 cup almond butter
  • 1 tablespoon chia seeds
  • 1/4 cup semi-sweet chocolate chips, rough chopped
  • 1/4 cup sliced almonds
  • 2 tablespoons shredded coconut, optional
  • 1 tablespoon coconut oil
  • 1 tablespoon maple syrup

Instructions

  1. Prepare a small cookie sheet or tray with parchment paper.
  2. In medium bowl, add all of the ingredients and stir to blend.
  3. Roll mixture by the tablespoon with your hands into one-inch balls and place on parchment paper.
  4. Place cookie sheet in refrigerator to allow the bites to set.
  5. Place balls in air-tight container in refrigerator.
  6. Enjoy for up to 1 week.
http://blog.katescarlata.com/2015/02/19/almond-butter-oat-bites/