Tag Archives: Fodmap

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!

Kale Salad with Butternut Squash, Quinoa, and Pumpkin Seeds

Here is another guest post from Lauren Adler Dear.  She is a dietetic intern at Beth Israel Deaconess Hospital who is passionate about good food and nutrition!  Enjoy her post on one of my favorite veggies, Kale!

I wanted to celebrate the fact that kale was recently deemed a low FODMAP food by the Monash University researchers in Australia! Kale is rich in fiber, vitamin A, and vitamin C. Kale salads seem to be the new rage these days. While I was skeptical of eating raw kale at first, my mom’s recipe for this kale salad won me over. It’s nutty, flavorful, and decadent. Well, as much as kale can be decadent. It’s served with a lovely Lemon-Parmesan Dressing.

I bought a big pack of prewashed, precut kale for only $2.79!

Then I peeled and chopped up half of a butternut squash into ¼ inch size pieces (4 cups total). You could also buy precut butternut squash and cut it into smaller pieces to save time. I tossed it with a little bit of olive oil and salt.

I roasted the squash in the oven at 400°F for about 30 minutes. Yum!

While the squash was roasting I started cooking my quinoa, finely sliced the kale and gathered the rest of my ingredients — parmesan cheese, pumpkin seeds, and fresh oregano. Next, I “massaged” the kale with my hands for about a minute. Yes, I know this sounds strange, but it allows the kale to break down. I bet it would have been even better if I had added some olive oil and salt before hand. If you want to read more about massaging kale, check out this Huffington Post article here.

While the butternut squash was cooling I made the lemon-parmesan dressing with my favorite kitchen tool, the immersion blender. If you don’t have an immersion blender, use a regular blender or a plain old whisk.

I mixed all the ingredients in a big bowl…

Tossed the salad with lemon-parmesan dressing, and served it for lunch!

FODMAPers: Butternut squash is one of the ‘moderate’ FODMAP containing foods–so enjoy in 1/2 cup portion.  Since this recipe makes a nice large amount–you could easily have 1/4 of the salad!

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Kale Salad with Butternut Squash, Quinoa, and Pumpkin Seeds

Ingredients

  • 4 cups butternut squash, sliced into ¼ inch cubes
  • ½ Tablespoon olive oil
  • Pinch salt
  • 1 ½ cups cooked quinoa
  • 5 cups packed kale, very finely sliced
  • 1/2 cup toasted pumpkin seeds
  • ½ cup grated parmesan cheese
  • 2-3 Tablespoons fresh oregano, chopped
  • Lemon-Parmesan Dressing
  • 1/2 cup grated parmesan cheese
  • 7 Tablespoons olive oil
  • 3 Tablespoons fresh lemon juice
  • 1 Tablespoon maple syrup
  • Blend all ingredients in a blender, food processor, or with a whisk.

Instructions

  1. 1) Preheat the oven to 400°F.
  2. 2) Toss the butternut squash pieces with the olive oil and salt. Roast the squash for about 30 minutes until golden, mixing every 10 minutes.
  3. 3) While the butternut squash is roasting, cook the quinoa according to package directions.
  4. 4) Massage the sliced kale for about 1 minute.
  5. 5) Mix the sliced kale, pumpkin seeds, parmesan cheese, and oregano in a large bowl.
  6. 6) While the butternut squash and quinoa are cooling, make the lemon-parmesan dressing.
  7. 7) After the squash and quinoa have cooled, add them to the kale mixture, and toss the salad with dressing.
  8. 8) The salad can be stored in the fridge for up to 4 days.
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Butternut Squash Scones with Pumpkin Seeds

Thankfully, we survived the aftermath of Hurricane Sandy but I am afraid many people are still without power and have a lot of cleanup and repair before their communities can try to get back to some semblance of normalcy.  These horrific events make me grateful for the little and big things in my life.  Family, health, running water, a warm bed, my crazy dog, Lucy.  Here’s my latest picture of my sweet dog.  Isn’t she so cute?

I have to say, I was touched by the many well-wishes I received from around the globe.  Thank YOU for checking in to see if my family was okay.

This week flew by…my youngest son was out of school for a few days and my daughter is home as her college is shut down in NYC until Monday.  But tonight I am actually home all alone –well, Lucy, Ed and Molly are with me, my furry friends.  So…I thought I might spend some time creating in the kitchen…

I haven’t made scones in a while so thought I would try a butternut scone recipe as I have 2 butternut squashes from my farm share ready to be baked into something special.

And special this is…

So…I split one butternut squash in half.

and placed in a 8 x 8 square pan filled  about 2 inches deep of water and baked in the oven for about 40 minutes-just until the squash could be easily spooned out.

I added about 1 1/2 cups of the cooked squash to my traditional scone ingredients.  I also added some cinnamon, nutmeg and cloves…and being the nut and seed queen, I put some pumpkin seeds in the mixture too!  I thought of using walnuts originally but pumpkin seeds seems a bit more appropriate for this fall inspired recipe.

My kitchen smelled so yummy.

I used my hands to form a round circle which I cut into pie shape pieces.

I sprinkled a bit of my maple sugar on top.

I added a little butter and a just a hint more maple sugar while the scone was still warm.  I had to keep sampling to make sure  this was a good enough recipe to share with you.  :)

Yes, I decided after several bites…  I do think that you will like this recipe too.

The picture below is a snap shot of how my kitchen looked in the midst of my cooking experiment.  I can’t help myself….I am a messy cook. 

Creative people are messy, right?

There is a FODMAP friendly and regular wheat recipe provided below depending on your diet goals.  FODMAPers butternut squash serving size is 1/2 cup so 1 scone is an appropriate serving.

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Butternut Squash Scones with Pumpkin Seeds

Ingredients

  • 1 1/2 cup cooked butternut squash
  • 2 1/2 cup all-purpose flour or whole wheat pastry flour and 1 teaspoon baking powder and 1/2 teaspoon baking soda OR 1, 16 ounce box Gluten free Bisquick mix for the FODMAPers
  • 1 stick butter, cut into smaller chunks
  • 2-4 Tablespoons sugar (use greater amount if using flour versus Bisquick Mix)
  • 1 teaspoon vanilla
  • 1/3 cup light cream (FODMAPers: cream is low in lactose)
  • 1 egg, lightly beaten
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • 1/4 teaspoon nutmeg
  • 1/3 cup pumpkin seeds
  • Maple sugar (Find at Trader Joes or specialty store), to generously dust top of dough

Instructions

  1. Preheat oven to 350 degrees and line cookie sheet with parchment paper.
  2. Put flour, baking powder and soda OR gluten free bisquick in medium bowl with butter pieces.
  3. Using pastry cutter, create crumb like mixture with butter and flour/bisquick
  4. Add in sugar, vanilla, cream, egg, squash, and spices.
  5. Fold in pumpkin seeds.
  6. Place dough on cookie sheet and pat out into circle about width of cookie sheet.
  7. Cut into 6-8 pie shape pieces.
  8. Sprinkle generously with maple sugar.
  9. Bake for 20 minutes. Enjoy warm.
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Lemon Arugula Pesto with Macadamias

Before I start my post…I just need to share some very exciting news for my FODMAP peeps.  A new app is coming soon from the Monash team that will help you identify which foods are high, moderate and low in FODMAP.  How exciting is that???  I am beyond excited.  Here is a short article about the app if you are interested, click here! The app is due out mid November!

And here is my post :)

I do love nuts and seeds.  And ya know what?  They are good for you.

Nuts and seeds vary in micronutrients but many are a great source of zinc, magnesium, manganese, B Vitamins and  iron too.

Today’s nut of choice:  Macadamias

I am also a HUGE fan of arugula.  Arugula is often used like lettuce in a salad but it actually is an herb and one of the few plant sources of omega-3 fatty acids, a healthy anti-inflammatory fat.

I decided I would try to whip up my own version of pesto adding in some of my favorites….basil, arugula, lemon and macadamias.  I also added some Parmesan cheese and a hint of garlic.  (Don’t worry FODMAPers you can use garlic infused oil)

This pesto is so versatile.  I used it as a salad dressing….wicked yummy.

But you could use it in a sandwich, as a spread on a pizza, as a marinade on your chicken.  Really, the options are endless.

Here’s my salad dressed with this delish Lemon Arugula Pesto with Macadamias

I made up a big batch so I can freeze some to use later and also packaged up a small container to give to my friend Sara.  Homemade treats make great gifts. I love sharing my creations. :)

And….I love this pesto!

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Lemon Arugula Pesto with Macadamias

Ingredients

  • 4 cups basil leaves, washed and trimmed
  • 1 cup baby arugula
  • 1/3-1/2 cup fresh lemon juice (I used the 1/2 cup because I LOVE lemon!)
  • 1/2 cup salted macadamias
  • 1/2 cup Parmesan cheese
  • 1 garlic or (FODMAPers--use 1 TB of your garlic infused oil)
  • Salt/pepper to taste

Instructions

  1. In a food processor fit with steel blade, add all of the ingredients and blend for about 2 minutes.
  2. Mixture should have some texture but overall be on the smooth size.
  3. Options for use: I added 2 TB of the pesto to 3 cups of baby arugula. I added a little creamy goat cheese on the bottom of my plate, topped with a serving of the dressed arugula and topped with some sautéed prosciutto and some sliced tomatoes. Alternatively you could brush some of the pesto on grilled chicken (grill chicken first and brush pesto on while still warm) or use instead of tomato sauce on a pizza crust. (FODMAPers try Udi's gluten free pizza crusts)
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Slow Cooker Stir-less Risotto

I love risotto but cooking it can be cumbersome.  The process requires constant stirring and the addition of  hot broth every second–or maybe it just seems that way– and sometimes, I simply don’t have the time to spend over the stove.

That is why, I love my slow cooker.

Simple add your favorite risotto ingredients and slow cook while you run around picking up kids, get a walk in with the dog, create a blog post…or at least that is what I will be doing. :)  With just one child left living at home… I still find I am busy, especially at the dinner hour.

Risotto is made with arborio rice.  This rice has high starch kernels that are white, short and fatter than most short-grain rices.  The increased starch content lends itself to a finished creamy textured rice dish.  What’s not to love about that!

This recipe is easy and yummy and can be adapted to your own concoction by  adding in your family favorites–peas and chunks of ham, chicken sausage, shrimp, caramelized butternut squash and spinach, kale, golden raisins and toasted pine nuts….you can get fancy or keep it simple. And of course, FODMAPers, choose your add ins according to your own tolerance.

I saute a bit of oil with fresh garlic.  [FODMAPers remove the garlic after you infuse flavor]. Carefully add the oil right in the crockpot, and add in some chopped basil leaves. Love fresh basil!

Add some chicken or veggie broth[FODMAP followers use homemade] and white wine [can omit wine if you want-just up the broth] and put on high for about 2  hours.

Just prior to serving toss in cooked meats, if desired–shredded chicken,diced ham chunks, sautéed shrimp. And add in some favorite leafy greens or peas–just to wilt or lightly cook up.

Garnish with fresh grated Parmigiano Reggiano cheese–expensive but OH>>>so tasty. This Italian Parmesan cheese has a granular texture that simply melts in your mouth and adds a savory finish to the risotto.

And of course you can always toss more fresh basil or chopped chives for a flavorful garnish.

Here’s a peek of my spinach risotto–simply make the basic risotto and add in chopped fresh baby spinach.  YUM!

I also experimented with a kale, raisins and pine nuts mixture.

{Kale has not yet been tested FODMAPers}

I just tossed in some chopped kale, raisins, and toasted pine nuts on top of the almost cooked risotto and let simmer for about 2-3 minutes.

Get creative people!  I know you can!

But before I let you go, I have a give-a-way for my FODMAP followers.  I just received a 3rd edition Monash University low FODMAP diet booklet to give-a-way!

One lucky winner will be randomly picked! Just provide a comment about what types of recipes you are hoping to see on the blog.  I need your help for some creative inspiration!

And on another important note:  The Kate Klim CD winner is Nan!  Thanks for providing a nice comment about how you spend quality quiet time with those you love!  Love it!

Here’s the basic risotto recipe for YOU!

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Slow Cooker Stir-less Risotto

Ingredients

  • 2 TB olive oil
  • 2 garlic cloves, cut in half
  • 1/4 cup fresh basil leaves, cut in slivers
  • 1 1/4 cup arborio rice
  • Splash white wine (about 2 TB)
  • 2, 14.5 oz cans chicken broth [FODMAP followers use 3 3/4 cup homemade chicken broth}
  • Salt and pepper, to season
  • ADD ins of choice: 2 cups fresh spinach {FODMAP friendly}
  • OR 1 cup chopped Kale, 1/4 cup raisins and 1/4 cup toasted pine nuts {not sure about FODMAP content of kale; limit raisins to 1 TB per serving}
  • OR Ham chunks and peas {FODMAP followers limit peas to 1/3 cup/ serving}

Instructions

  1. In medium size saucepan, add oil and garlic over medium heat to infuse garlic flavor. {FODMAP followers remove garlic}
  2. Add oil to crockpot carefully and add in chopped basil.
  3. Add in rice and mix to cover rice in oil mixture.
  4. Add in wine and broth. If not using wine, add 2 TB water or a bit more broth.
  5. Cook on high for about 2 hours or until rice looks creamy-not dry. DO NOT overcook or rice will become mushy.
  6. Add in cooked meats or green vegetables--just to warm up and blanch--about 2-3 minutes.
  7. Garnish with a generous amount of finely grated Parmesan cheese, chives and/or basil --if desired.
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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. 

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Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut

Ingredients

  • 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.

Instructions

  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.
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It’s all about the packaging.

I am not gonna lie here, I am so all about cute packaging.  I love cute cards, wrapping paper and trimmings and as a foodie, I have to admit, I love when my food is displayed beautifully or packaged up with care.

So…I was drawn to this cute little popcorn box. Such simple graphics that say, ‘buy me’ I am healthy and good for you.

I do love popcorn.   Popcorn + movie =bliss.

Popcorn is a nutritious high fiber, low calorie snack.  And this popcorn, just kicks it up a notch.

Quinn’s popcorn comes in other yummy flavors (like Parmesan Rosemary and Lemon and Sea Salt) BUT with my little sweet tooth, this Vermont Maple and Sea Salt caught my eye. Or should I more accurately say, grey sea salt harvested in Brittany and pure Vermont maple sugar…sounds pretty special, right?  Well, hey, we all deserve a little special treat.

Even the inside packaging is cute.

It walks you through the steps in case, perhaps you don’t know how to flavor your little popped goodies.

Well, low FODMAP diet followers can delight in this maple sugar infused treat and so can ordinary folks too.

Check out Quinn’s popcorn–a local to me Massachusetts based company! And by the way, no genetically engineered popcorn is used, no hydrogenated oils, no preservatives–all natural good ingredients.

 

PB & J Granola Muffins

Who doesn’t like a good old-fashioned PB & J sandwich?

Today I was inspired by a recipe I found in Family Circle magazine that made little muffin tins full of grains–oats, sunflower seeds and quinoa mixed with a bit of peanut butter with a smidge of strawberry preserves and I thought….this recipe is onto something. Check these out!

But as usual, I am not a recipe follower…

I did start with all natural smooth peanut butter though but not the chunky they suggested. I do LOVE this stuff!

I changed up my grains opting for some kasha (roasted buckwheat), a bit of chia seeds, my beloved pumpkin seeds and oh…yeah…1 TB of coconut oil to infuse just a little coconut-y flavor into the oat mixture…MMMMM….yes. 

Top a bit of the mixture with a smidge of jam or preserves.

Top with a bit more oat mixture and you’ve got yourself a little PB & J Granola Muffin.

I made up these little PB & J Granola Muffins and shared a couple with my friend, Sara.  She later called and told me she loved it and planned on hiding the second muffin so her kids would not find it! Ha!

And although I am not quite ready to think about the ‘back to school’ season….it is only about a month away and these little granola muffins would  make a GREAT brown bag lunch treat…much healthier and better than a commercial granola bar….for sure!

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PB & J Granola Muffins (low FODMAP)

Ingredients

  • 1/2 cup all-natural peanut butter
  • 2 TB maple syrup
  • 1 TB coconut oil, melted
  • 1 1/2 cup old-fashioned oats
  • 1/4 cup pumpkin seeds
  • 1 TB chia seeds
  • 1/4 cup Kasha (roasted buckwheat) or quinoa (Use a pre-washed brand like Ancient Harvest)
  • 4 oz of favorite Jam (FODMAP followers use suitable brand such as Sarabeth's Strawberry Rhubarb.)

Instructions

  1. Preheat oven to 350 degrees.
  2. Fill 12 muffin tins with muffin papers.
  3. Mix the peanut butter, maple syrup, and coconut oil in medium bowl.
  4. Add oats, pumpkin seeds, chia and kasha to blend.
  5. Add about heaping tablespoon of mixture in each muffin tin pressing mixture firmly.
  6. Add 1 heaping tsp. of Jam/preserves
  7. Top with TB of leftover oat mixture pressing gently.
  8. Bake for about 20 minutes--until lightly browned.
  9. Be sure to cool thoroughly before eating. (or the hot jam may hurt your tongue...oops....lesson learned!)
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Sweet and Savory Seed Sprinkles

When I was in Australia last fall, I found a delicious seed mixture called Savoury Seed Sprinkle-a mixture of sesame, sunflower, and pumpkin seeds with almonds and a hint of chili flakes and tamari.  I used this to sprinkle on salad greens or on top of chicken….very yummy.

I decided to create three different seed sprinkles today one with a bit of cinnamon, brown sugar, coconut oil and maple syrup! How delicious does that sound??

And another with soy sauce and olive oil–a simple but ridiculously tasty blend. And yet, one more with a bit of tahini and chili flakes. First, get your seeds ready…

To keep track (just in case I might forget!) I labeled my seed mixtures on the baking sheet!

I have to admit, my favorite by far was the soy sauce version to the right.  Yum! I topped it on my marinated and grilled chicken for a little crunch.

The sweet version was equally deeeeeelish…and is a great topping for my morning oats!

I added some sliced almonds to my sweet seed sprinkle.  Here it is ready to be stirred!

Of course, these little seed sprinkles would make a nice little foodie gift too!

Chia seeds should be tolerated on a low FODMAP diet but limited to no more than 5-10gm per serving(1/2 -3/4 TB max)  provided the rest of the meal is low FODMAP based on unpublished data from the research team at Monash University.  Nuts and seeds can be a potential source of fructans and GOS so keep portions limited to modify the FODMAP load at one meal and keep symptoms in check.

Here are the recipes for the seed sprinkles.  I didn’t provide the tahini recipe as it was not one of my favorites. I also found that I ‘over-chia’d’ my recipes so modified that in the recipe as well!

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Sweet and Savory Seed Sprinkles (low FODMAP)

Ingredients

  • SAVORY SEED SPRINKLES
  • 1 1/2 TB chia seed
  • 1/4 cup sesame seeds
  • 1/3 cup pumpkin seed
  • 2 TB sunflower seeds
  • 2 tsp soy sauce
  • 2 tsp. olive oil
  • SWEET SEED SPRINKLES
  • 1 1/2 TB chia seed
  • 1/4 cup sesame seeds
  • 1/3 cup pumpkin seed
  • 2 TB sunflower seeds
  • 1/2 cup sliced almonds
  • 1 TB packed brown sugar
  • 1 1/2 TB maple syrup
  • 2 tsp coconut oil
  • 1 tsp cinnamon

Instructions

  1. Preheat oven to 275 degrees
  2. Mix seeds (and nuts for sweet sprinkle) together with seasonings in their respective ingredient list.
  3. Spread seed mixture on parchment paper lined cookie sheet pan.
  4. Bake for 12 minutes or until lightly toasted. Stir mid cooking time.
  5. Let cool and store in mason jar.
  6. PORTION: FODMAP followers keep portion to a smattering about 1 TB of mix and test tolerance.
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Thought for the day: A quote by Winston Churchill:

We make a living by what we get. We make a life by  what we give.

Buckwheat and Quinoa Granola

Before I share a great recipe with you…I wanted to share a bit about our fabulous weekend.  We headed up to New Hampshire to visit with my sister, Trisha and her boyfriend, Mark for some lakeside fun.  And…fun we had!

On arrival, we packed a quick dinner and headed straight to Half Moon Lake.

A relaxing swim, dinner and watching the sun set lakeside is a great way to ease into the weekend, right?  So…nice!

The next morning we secured a boat rental to cruise Lake Winnipesaukee. We rented a tube too for a little more fun in the sun.  Here’s a little peek at our adventure.

After our full day boating excursion, we stopped at the location of a bald eagle nest to see if we might have some luck spotting an eagle. And YES, we did!  Bald eagles are so majestic.

My son Kevin took this amazing picture of the eagle in flight!

Good people + refreshing lake water + yummy food + boating + tubing + eagle spotting = GREAT weekend!

From a FODMAPs diet standpoint, lots of great things are happening.  This diet for tummy trouble is slowly gaining momentum in the US and abroad!  My blog was quoted in an article which of course is always nice to see!  Check out the article here!

My colleague, Emma Carder, a UK dietitian, was quoted as well in a great UK article on FODMAPs this weekend…check it out here! Emma and I met via twitter and have been able to connect and share many FODMAPs articles and tips with each other.  Twitter is a great place to connect with like minded individuals around the globe…how cool is that? Follow me on twitter here!

So with all this FODMAPs chatter, I want to share a recipe that another FODMAP follower shared and although I changed up the recipe a bit (no fruit, no almonds and a bit less maple syrup) it was simply amazing! This granola featured quinoa and buckwheat.

Have you dried buckwheat?  Honestly, when I wrote my book, The Complete Idiot’s Guide to Eating Well with IBS I tried really hard to come up with tasty buckwheat recipes.  But this grain was totally new to me and I wasn’t sure if I really liked it.

Even thought the name might fool you,  buckwheat is actually a wheat free and gluten free grain.

This week I found already roasted and ready to eat buckwheat also known as Kasha!  And, I liked it! Yay!

Check out the original recipe here called Quinoa Granola @ the Hungry Hungry Hippie .  Elise, who created this great recipe is also quoted in the article I was quoted in this week!  I love Elise’s mixture of nuts and whole grains and her pictures are very enticing.

Here’s my mixture in the making…

All mixed up this granola looks so delicious and nutritious don’t you think?

Baked up it is so addicting. In fact, I think I am really addicted to it.  Is that a bad thing? Ha!

You will not be disappointed in this yummy recipe–whether on a low FODMAP diet or NOT!

Hope you had a wonderful and fun-filled weekend! Stay cool in this heat wave my fellow New Englanders!