Tag Archives: coconut


Coconut and the low FODMAP diet


Today’s Tuesday tip is about coconut! Early FODMAP research papers listed coconut milk as HIGH FODMAP…but more recent food analysis has yielded different results.  thelatestscoop

So…here’s the scoop about coconut for low FODMAP diet followers.  Per the Monash app my go to resource

  • Coconut milk (canned) is allowed in 1/2 cup portion per meal or snack
  • Coconut water is allowed in SMALL quantity < 1/4 cup per meal or snack
  • Shredded dried coconut is allowed in 1/4 cup per meal or snack

And of course, coconut oil which has NO carbs–has NO FODMAPs and can be incorporated per your personal health goals.

I love the flavor of coconut so try to incorporate a little whenever possible. :)

I have some fun recipes this week and a probiotic post coming up to share…so stay tuned.

And today, I am giving away a wonderful cookbook, Artisanal Gluten Free Cooking.   Not all the recipes are low FODMAP but many can become low FODMAP with a few simple tweaks.  It’s a gorgeous cookbook written by a husband and wife, Kelli and Peter Bronski.  Peter has celiac disease and Kelli has worked in the hospitality and restaurant business for years…and they collaborated to create this great cookbook!  Check it out!cookbook

If you’d like a chance to win this gorgeous book, this is what I am hoping for in exchange for a chance to win…

As you may have noticed I launched a new product:  a balanced box for a digestive peace of mind.  This box contains 5 delicious food products, recipes, a grocery shopping pad and more.  The feedback on the balanced box has been terrific…and we are so excited about it here at katescarlata.com! So much so… we can’t wait to launch the next box.  So…what I would LOVE to know is what would you like to see in the next box?  Recipe ideas? Fun products? Food samples? Please share…and you’ll be entered to win this beautiful gluten free cookbook!






Blueberry Lime Coconut Smoothie (low FODMAP)

I whipped up a smoothie today with some ingredients I had on hand. Do you remember the Harry Nielsson song titled, Coconut?

“You put de lime in de coconut, you drank ’em bot’ up “ Well that is exactly what I did…BUT I added some blueberries and yogurt too! {and of course, some chia seeds}

I am somewhat pathetic when it comes to eating fruit. I try…and I do a pretty good job…but it does not come naturally.

But I do love a refreshing smoothie, do you?  I find most of my clients love smoothies too but they load them up with too many fruits–like 3-4 servings worth and the whole mixture has the calories and sugar of a hot fudge sundae!

So I made my yummy smoothie and put it in my very cute new vintage blue mason jars (Thank you Lauren Adler Dear, MS, RD for the tip!) Cutest mason jars eva….at Target!smoothie

Yes, another yummy smoothie!

I made my smoothie with Green Valley lactose free yogurt, blueberries, some ice, coconut slivers, chia seeds and some lime juice.smoothie ingredes

How cute is my new mason jar?  LOVE it!!!glass ready

Blueberry Lime Coconut Smoothie


  • 1/2 cup fresh or frozen blueberries
  • 2 tablespoons flaked coconut
  • 2 tablespoons fresh lime juice
  • 4 ounces plain nonfat lactose free yogurt (I used Green Valley)
  • 1 teaspoon chia seeds
  • 2 tablespoons water
  • Ice if using fresh blueberries (about 6 cubes or more depending on desired thickness)


  1. Add ingredients to blender and blend away until frothy.

And since I LOVE, LOVE, LOVE paper straws….I thought you might too. So here is my little paper straw give-a-way. Leave a comment about your favorite smoothie concoctions and you will enter a chance for these cute little straws!

Eat, Drink and Be Merry Straws…


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

 NOTE: Monash Uni recently provided data on cocoa and it is high in FODMAPs (boo) -we don’t have data on chocolate yet but would suggest you choose a chocolate chip with a low fiber content <1 gram as it is the fiber in cocoa that contains FODMAPs (GOS and fructans) to use in this recipe.  And limit cookies to your tolerance.  

Chocolate Coconut Cookies


  • 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


  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.


Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut

So I was meeting with a client this morning that mentioned she made some oat bran peanut butter cookies that tasted really great.  Hmmmm…oat bran is a great source of soluble fiber which is helpful in lowing blood cholesterol and anything with peanut butter has my name on it…so… since I had about and hour between clients, I buzzed home and started to whip together my version of peanut butter oat bran cookies. I am a bit impulsive like that.

My client used the Hodgson Mill recipe found here.  I tweaked it a bit–as I have been known to do.

First, I gathered my ingredients.

I mixed them up.

I scooped a small amount of dough–just a measuring tablespoon full and placed it on my parchment lined cookie sheet.

I saved some extra dough for later.  I placed it in a ziplock bag to freeze with the date on it.

No need to make a HUGE batch of cookies that I will gobble ALL up at once. Yes, I have been known to do that.

I also reserved some of the dough to add some dark chocolate chips to… {Russ always says, “add chocolate chips to this recipe next time.”}….so I beat him to the punch.

I even used a bit of dough to see if it could be used as a tart shell…and yes, it came out great.

Then I rushed back to my office for my next 3 clients.

I do love that I have an office space just minutes from home.

When I returned home from working I ate about 8 ‘mini’ cookies.

If the cookies are mini, they don’t count right?

So….if you want to make your cholesterol cringe and enjoy a tasty Peanut-y Glob of Goodness, try this recipe out…Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut (and perhaps chocolate chips if you so desire)!

FODMAPs peeps–this is a nice high fiber cookie that I made with gluten free flour.  A great low FODMAP GF flour blend is King Arthur Flour gluten free multi-purpose flour as it is free of soy and bean flours. 

Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut


  • 1/2 cup melted butter OR oil of choice (I used melted coconut oil)
  • 2/3 cup packed brown sugar
  • 1/2 cup all natural peanut butter (Smucker's or Teddie brand)
  • 1 egg
  • 1 tsp vanilla
  • 1 1/2 cup oat bran
  • 1 cup whole-wheat pastry flour (I used King Arthur gluten free multi-purpose flour and so should low FODMAP diet peeps)
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/3 cup shelled unsalted sunflower seeds (optional)
  • 1/4 cup unsweetened coconut (optional)
  • Dark chocolate chips if desired.


  1. Preheat oven to 350 degrees.
  2. Prepare cookie sheets with parchment paper.
  3. In medium bowl, add and blend oil, sugar, peanut butter, egg and vanilla.
  4. Blend in oat bran and flour. (FODMAP peeps use acceptable gluten free flour blend)
  5. Add optional ingredients.
  6. Using measuring tablespoon drop by spoonful about 2 inches apart on cookie sheet.
  7. Using fork make criss-cross marks on cookie.
  8. Can also use this batter as a tart crust.
  9. Bake for 6 minutes and a bit longer if making tart shell. Should be slightly brown on edges.


Berry Scrumptious Crisp

I LOVE summertime fruits! And….berries are on the top of my list!  Are you with me?

Today I made a blueberry and strawberry crisp.  No special occasion…just craving a smattering of sweet stuff.

Fruit crisps, to me, are the most perfect comfort food dessert! Oats, butter, brown sugar and cinnamon are definitely good starters but I perked up the crisp with some coconut and pumpkin seeds too. 

I had some strawberries and blueberries in the fridge so cleaned them up and tossed them in my little vintage dish [I love this little casserole dish!] with just a sprinkle of sugar and some cornstarch.  Typically I would add some lemon juice too, but I didn’t have any fresh lemons :(.

Here it is baked up and ready to eat! Try to wait a few minutes to let it cool a bit…if you can!?

Ready to dive in…

I made my crisp with fresh fruits but frozen fruits work well too…just partially defrost in the refrigerator or add a few extra minutes to the cooking time.

Berry Crisp (Fodmap-friendly)


  • 1 cup blueberries
  • 1 cup strawberries, hulled and cut in bite size pieces
  • 1 tsp. sugar
  • Juice of half a fresh lemon
  • Sprinkle of corn starch
  • CRISP topping
  • 1/4 cup flour (I use oat flour and recommend that for low FODMAP diet)
  • 1/3 cup brown sugar
  • 4 TB butter, cold
  • 2/3 cup old-fashioned oats
  • dash of cinnamon
  • 2 tablespoons hulled pumpkin seeds
  • 1-2 tablespoons shredded coconut


  1. Preheat oven to 350 degrees
  2. Add berries to small casserole dish.
  3. Sprinkle with sugar and lemon juice.
  4. Sprinkle with cornstarch (about 1/2-1 tsp)
  5. Set aside to make crisp topping.
  6. In medium bowl, add oat flour, brown sugar and butter and using a pastry blender mix into crumb-like texture.
  7. Add in oats, cinnamon, pumpkin seeds and coconut to mixture.
  8. Sprinkle crisp topping on top of berry mixture.
  9. Bake for 35 minutes until fruit is bubbling and topping is lightly browned.
  10. Enjoy!

Coconut Milk Soft Serve “Ice Cream”

How about a refreshing summertime treat?

Check out my soft serve treat made with coconut milk!

This is a great option for people with lactose intolerance (me being one of them!)

I’ve been sampling some of the alternatives to cow’s milk and have been pleasantly surprised.

I tried almond milk which definitely had a hint of nutty flavor and then tasted coconut milk that had a very, very subtle coconut flavor.  I know brands vary but the one I tried was very mild.

The coconut milk beverage I used only has about 45 calories per cup.

PLEASE note: I used the coconut milk beverage [see below] these varieties of coconut milk are showing up on the shelves in the grocer’s near almond milk.  This is more of a coconut milk beverage and contains far less fat and calories than traditional coconut milk found in some Asian dishes.

I was inspired by a post on Pinterest that mixed milk, vanilla extract, brown sugar and a few chocolate chips and made them into frozen popsicles that tasted like cookie dough.  Really, who doesn’t like chocolate chip cookie dough? MMMMmmmm.  I tried a version with the almond milk, but it had too much of an ice-y consistency to it, so my daughter Chelsea suggest I try freezing my coconut milk (I used small plastic containers to freeze my milk BUT an ice cube tray would be perfect!) and blend it in my Ninja blender with some brown sugar and vanilla extract and just a splash more coconut milk to create a soft serve ice cream consistency.  And, this was definitely the consistency I was hoping for!

It was really refreshing, light and tasty.  The soft serve on it’s own is a dairy free, low FODMAP treat.

Of course, I added some mini semi-sweet chocolate chips but they are optional. 

Since I didn’t have an ice cube tray available, I just filled up this small plastic container to freeze my coconut milk in…you don’t want to freeze too BIG a ‘chunk’ of coconut milk as it will be hard to break up in a blender!

I just made a small batch…enough for 2 but you can easily double or triple the recipe…just freeze up more coconut milk!

Coconut Milk Soft Serve “Ice Cream”


  • 1-1 1/2 cup frozen unsweetened coconut milk
  • splash of coconut milk or water
  • 1 TB packed brown sugar
  • 1 tsp. vanilla extract
  • handful mini chocolate chips (chopped walnuts might be nice too!)


  1. Freeze coconut milk in ice cube tray for several hours until frozen.
  2. Add frozen coconut milk to blender and add in brown sugar and vanilla.
  3. Add a splash of coconut milk to blender to 'thin' out mixture for the right consistency.
  4. Sprinkle a few mini chocolate chips on top if desired.