Tag Archives: Easy low FODMAP recipe

dip again

Sweet Strawberry Treats!

You will absolutely love this recipe.  Simple.  Delightful. And a little bit naughty.

I don’t know what it is about the tang of yogurt, strawberries and a dusting of brown sugar…but my taste buds are saying, “More please!” This recipe is an inspired from Julie, my daughter’s boyfriend’s Mom! Thanks Julie!! We loved this treat!

dip againI am not suggesting you put globs of brown sugar on your fruit, regularly!  This is an occasional treat.  But I will admit, my daughter Chelsea and I blew through a quart of strawberries making these. :) oops!

strawberriesThere are many options when making these Sweet Strawberry Treats:  Sub in lactose free Green Valley sour cream or lactose free yogurt for the Greek yogurt.  Add a dusting of maple sugar instead of the brown sugar.

ingredients

Get creative. There are no rules in my kitchen…it’s so much funner that way!!

Sweet Strawberry Treats!

Ingredients

  • 1 quart strawberries, washed not hulled
  • 1/4 cup Greek yogurt, lactose free sour cream or plain lactose free yogurt--as desired {Amount of Greek yogurt should not pose problem for most FODMAPers}
  • 1/4 cup brown sugar or maple sugar

Instructions

  1. Dip strawberry in yogurt or sour cream and then into brown sugar or maple sugar.
  2. Eat immediately!
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http://blog.katescarlata.com/2014/08/08/sweet-strawberry-treats/

Orange Cranberry Sorghum Salad with Pecans

One of my favorite Whole Foods Market’s salads is their Israeli Couscous salad.  Couscous is a source of wheat and so is not tolerated by everyone…so…

I thought I might create a similar salad with sorghum.  Sorghum is a high fiber gluten free grain.  Since I bought a big bag of it, I wanted to use it up and create a summer-y salad with it.

Did you see my posting on popping sorghum like popcorn? Here it is!

Here is what I came up with.  Not too shabby, right?sorghum salad with spoon

Sorghum is a chewy round grain.

sorghum

I found a version of the Whole Foods couscous salad on line here, and so tweaked it a bit for my sorghum salad keeping it pretty similar.

I added some pecans. Gotta love pecans, right?pecans

And some cranberries too.  FODMAPers 1 Tablespoon of dried cranberries is an appropriate serving size.

I whipped up a dressing made with thyme, tarragon and tumeric.  Tumeric has powerful anti inflammatory properties.  We could all use a little anti-inflammation, right? :)   It is found in curry dishes, added in stir-fry recipes and often used in Indian cuisine.ingredients in mason

I tossed the mixture together and garnished with a bit of green scallion and parsley.

When I make this again, I would consider using a mix of grains for even more texture such as rice, red quinoa and sorghum.

sorghum salad

Orange Cranberry Sorghum Salad with Pecans

Ingredients

  • Serves ~6
  • 3 cups COOKED sorghum (OR mix brown rice, sorghum & red quinoa) Wheat tolerant folks can substitute Israeli couscous, if desired
  • 1/3 cup chopped dried cranberries
  • 1/2 cup chopped pecans
  • 1 scallion, chopped (FODMAPers use green part only)
  • 2 Tablespoons fresh chopped parsley
  • Dressing:
  • 1 1/2 Tablespoons rice wine vinegar
  • 2 Tablespoons olive oil
  • 1/4 cup fresh squeezed orange juice
  • 1 Tablespoon orange zest, if desired
  • 1/2 teaspoon tumeric
  • 1/2 teaspoon tarragon
  • 1/2 teaspoon thyme
  • dash sea salt

Instructions

  1. In medium bowl, add cooked sorghum, chopped pecans and cranberries.
  2. Whisk dressing ingredients together and toss with sorghum mixture.
  3. Garnish with scallion and parsley.
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http://blog.katescarlata.com/2013/05/19/orange-cranberry-sorghum-salad-with-pecans/

 

Tuna Cakes

My daughter, Chelsea turned me on to this recipe.  It’s like a burger but made with canned tuna fish.

This recipe is easy and I seem to always have all the required ingredients on hand! Tuna Cakes are  budget friendly and a healthy way to sneak in another fish meal during the week.

I can’t take credit for this recipe–it’s not my original recipe–but one I wanted to share with you as it fits nicely into the low FODMAP diet with minor changes.  Tuna Cakes are a quick fix dinner or lunch meal for short pocket change.

Check out these deliciouso Tuna Cakes! mmmmm….

The original recipe called Tuna Patties can be accessed here. 

To make this recipe FODMAP friendly-sub in gluten free bread for white bread and use chives or green part of scallions rather than shallots.  For the hot sauce, choose one without added onion or garlic–I found Texas Pete brand (or delete if you are particularly sensitive to HOT stuff.)

This recipe makes 4 patties.

First you mix a 2 cans of  tunafish (I drained them) with Dijon mustard-I used Maille.   Add a bit of lemon zest and some lemon juice.  I added some fresh herbs–green part of scallions, parsley and a bit of dill.  Check out the recipe link above for a list of all the ingredients! FODMAPers see comments above to adjust original recipe to your tolerance.

When you mix up all the ingredients–form into 4 patties and place on a parchment lined dish to refrigerate for a bit.

Then into the skillet they go with a bit of olive oil and butter to brown ‘em up!

We enjoyed these with a side of homemade baked sweet potato and white potato fries–potatoes straight from the farm. 

Hope you enjoy this quick and easy recipe!

xx

Kate

 

 

Garlic-infused oil

Well, today, Winter decided to show up in Boston.  We have had an unseasonably warm winter thus far, and believe me, I am NOT complaining!  Russ and I decided to start our day with a walk in the snow with our furry friend, LUCY! Lucy is our 2 year old chocolate lab.

Love walking off the beaten track a bit on a snowy day.

This past Thursday, I was the host and moderator of a  twitter chat on the Low FODMAP diet with other dietitian experts from the US and Australia {where this diet originated}.  It was very cool to be tweeting with individuals all over the globe.  The low FODMAP diet is a special diet that helps people with stomach woes.  Being able to help people with troubling intestinal distress has been the most rewarding part of my job as a nutritionist.  One of the topics during our twitter chat, was how to include garlic flavor into the diet.  Typically garlic is a low FODMAP diet NO-NO!  BUT, infusing garlic in oil, as long as you don’t eat the garlic is A-OKAY.  This is because the FODMAPs in garlic (fructans) are water soluble so they will not leach into the oil.  (Water doesn’t mix with oil!)

So, today, I decided to make some garlic-infused oil.

Home-made garlic or herb- infused oil should be prepared and stored in the refrigerator as there is a risk to food-borne illness if left at room temperature. This oil blend will last about 7-10 days safely in your refrigerat0r.  Commercial brands have special anti-microbial agents added to the oils blends so that they can be often stored at room temp.

Most garlic infused oils I have seen use olive oil which tastes great BUT I have a number of different oils I use in cooking and decide today I would make my oil with a mixture of avocado oil and extra virgin olive oil.  SO…yum.

Infusing a little extra flavor with nut and fruit oils has been my latest kitchen experiment. Here’s a small collection of my oils.

To make garlic-infused oil, gently crush a few cloves to loosen the skin and break the clove up a bit.

I use about 1/2 cup of olive oil and 1/2 cup avocado oil to 5-6 garlic cloves.

Gently heat (med-low heat) on the stove top to help the garlic infuse the oil.

My husband and kids like a bit of kick to the oil, so I add some crushed red pepper (about 1 tsp)

I like the flavor of thyme, so added a sprig or two. Garlic and thyme make great partners.

After the oil cools down a bit, pour into a clean glass jar. 

Be sure to label with the date so you know when your 7-10 days of safe eating are up.

 But this oil won’t last long.  It’s great to dip your favorite bread (gluten free bread for the low FODMAP diet peeps), drizzle over salad, add to rice and pasta dishes.

The oil may get a bit cloudy in fridge.  Just run the bottle under warm water and it will clear right up!