Tag Archives: Fodmap

Asian soup

Asian Noodle Soup with Gingered Chicken Meatballs

You would think I would have had my full of Asian inspired cuisine after my trip to Japan and Thailand….but somehow I just really needed to make this dish! Asian Noodle Soup with Gingered Chicken Meatballs.  Russ and enjoyed a similar soup-cooked in front of us at the restaurant- while in Japan a couple weeks ago! Asian soupThis soup was so easy and was such a comforting meal.

First I made the meatballs which included ground chicken breast, grated fresh ginger, garlic infused oil, sliced green onion and a little dash of toasted sesame oil, soy sauce, gluten free bread crumbs and an egg.

Ginger is a belly friendly ingredient.  It is low FODMAP, gluten free (of course) and helps the stomach contract and empty.  I was fortunate to have plenty of ginger in my freezer courtesy of Frieda’s produce! Tip: I store my ginger in my freezer–it stay fresh longer and is easy to grate that way.

I used cellophane noodles but you can sub in rice noodles if you’d like. Asian soup bowlI lightly rolled the meatballs and popped them right into the hot broth.  The noodles are cooked in separate bowl by simply pouring hot boiling water over them and letting them sit for about 20 minutes. Then I drained and rinsed the noodles, tossed them on a cutting board and just sliced them up into smaller size strands for less messy eating!

Oh…and I am so excited about this nice article written about my 21 Day Tummy Cookbook! Have you seen this cookbook yet?  Well, it features all low FODMAP recipes that are made from simple ingredients and that are rich in protein and the anti-inflammation mineral, magnesium…a nutrient most Americans fall short on! Unknown-3

And hey…I am feeling generous again…so if you would like to win a copy of this fab cookbook, leave a comment saying, “I want the cookbook!”  and you will be entered to win. It’s that easy.

And Dietitians:  My upcoming workshop is filling up and I am very excited to teach about more about FODMAPs–including the latest from the outstanding research group at Monash University, small intestinal bacterial overgrowth, and exciting information about the gut microbiome and health.  Interested? Please consider signing up here sooner than later as space is limited!

Oh and here’s the soup recipe!

Asian Noodle Soup with Gingered Chicken Meatballs


  • 32 ounces low FODMAP chicken broth
  • 1 lb. ground chicken breast
  • 1 tablespoon grated ginger
  • 1/2 cup gluten bread crumbs
  • 1 teaspoon sesame oil
  • 2 green onions, sliced (green part only)
  • 1 egg
  • 1 tablespoon garlic infused oil
  • 1 tablespoon reduced sodium soy sauce (I used San-J, tamari)
  • 3 ounces rice or cellophane noodles
  • 1/2 cup diced water chestnuts ( I used canned; drained and rinsed)* optional
  • 1 cup thinly sliced carrots
  • Garnish, fresh cilantro, fresh parsley or sliced green onion-green part only* optional


  1. In medium stock pot, add broth and heat on medium high until boiling.
  2. In medium bowl, add ground chicken, egg, soy sauce, green onion, garlic infused oil, sesame oil, grated ginger and bread crumbs--mix to blend.
  3. Roll meatballs into bite size balls and add carefully to hot broth. (I don't like too much meat in my soups--so I saved about 1/3 of the chicken mixture--made 2 burgers with the meat and froze for later.)
  4. Add sliced carrots and water chestnuts to broth.
  5. Reduce soup to medium and let simmer for 20 minutes or until meatballs are cooked through.
  6. While soup is simmering, boil water in kettle and pour over noodles as directed on label. Let sit, drain and rinse.
  7. Pour noodles on cutting board and lightly chop to more manageable size for easier consumption.
  8. Add noodles to simmering soup for a minute or two.
  9. Serve soup and garnish as desired.


When your diet is only a piece of the pie!

When it comes to managing IBS and other functional gut disorder symptoms, your diet might be only a piece of the pie.pieceofthepie

From burning reflux, debilitating gas or bloating to urgent diarrhea or unrelenting constipation, digestive health distress impacts millions of Americans. These symptoms can truly stop people in their tracks and can disrupt their quality of life.

What I have learned from working with patients with functional gut disorders is that diet often plays an important part in symptom control but it may be only part of the treatment plan. Thinking of a pie chart, diet might only take up one-quarter of the pie for some individuals or maybe one-sixth for another.  In essence, each person has their own digestive symptom pie!

Don’t get me wrong, many individuals with digestive symptoms will respond to diet changes alone….but not all!  For those with functional gut disorders such as irritable bowel syndrome, constipation, bloating, diarrhea and gastroparesis, a more comprehensive strategy and treatment plan is likely.

My friend and colleague, Dr. William Chey, MD, a Professor of Medicine, Director of the GI Physiology Laboratory, and Co-Director of the Michigan Bowel Control Program at the University of Michigan and leading US gastroenterologist in functional gut disorders eloquently notes , “Food is the great enabler. In healthy people, food can turn an otherwise mundane event into a highly pleasureable, even memorable experience. On the other hand, for people with gastrointestinal problems like gastroesophageal reflux disease, irritable bowel syndrome, diarrhea, constipation, or fecal incontinence, food can serve as an important trigger for symptoms that lead to embarrassment and misery. Most often, food isn’t is THE cause of a problem as much as it unmasks a problem in function or sensation that is already there.”

Sensitivity to foods can be related to the types of microbes in our intestine, where they reside and how much gas they produce, the way the intestine handles the gas and fluid present in the intestine, how the intestine moves—too slow or too fast or the degree of sensitivity of the intestine.

Patients with functional gut disorders require diligent detective work and a collaborative treatment plan that involves the patient, the gastroenterologist and the dietitian.  I firmly believe a collaborative team effort can lead to better outcomes for the patient.  As in most facets of work, a team effort results in a more comprehensive outcome than work done individually. Collectively, a team can offer the patient much more than each provider could do for the patient on their own.  And of course, we all learn from each other.

When I educate someone on the low FODMAP diet, I often tell them, that the diet will pull out some of the trees from the forest.  What I mean by this, is  the low FODMAP diet often settles down some of the primary symptoms …i.e. “clears some trees”…and then I will be able to identify better what else might be contributing to their remaining digestive distress. Janine Clifford-Murphy, MS, RD, a dietitian that specializes in the low FODMAP diet and works with me in my Medway practice finds, “Sometimes, patients overlook the role of fat in their diets as they focus on the low FODMAP foods. Once they realize cheese and butter are very low in lactose, they might be tempted to overdue it. Subsequent discomfort is often misinterpreted as FODMAP or dairy related, when it might be just too much fat at one time.”

After the initial low FODMAP diet trial, I will call the patient’s gastroenterologist to discuss the possibility of other testing or perhaps try alternative dietary modifications (modify fat intake, trial of low histamine or gluten free, adjust fiber intake) in an effort to manage any persistent  symptoms.  Most dietary trials should be undertaken with a dietitian to help ensure nutrient intake is adequate. Overly restrictive diets can backfire and set up the stage for weight loss and malnutrition which ultimately can impact the health of the individual and their GI tract!

Many of my clients have presented with overlapping digestive health issues such as small intestinal bacterial overgrowth (SIBO), pelvic floor dysfunction, alteration in stomach emptying such as fast emptying called dumping syndrome or delay in emptying called gastroparesis. These overlapping issues alongside IBS require additional therapies often beyond diet.  According to Mark Pimentel, Director of the Gastrointestinal Motility Program and Laboratory at Cedars-Sinai Medical Center and leading SIBO researcher, “Classically, SIBO is characterized by bloating and distention after meals. Up to 70% of IBS patients may have SIBO. This is now based on small bowel culture studies. ”  If you find the low FODMAP diet is not providing adequate relief, you and your team (I hope you can find one!), can work on figuring out what other over-lapping issues might be a piece of your pie. If bloating or fullness after eating is a primary issue for you perhaps SIBO is present.  SIBO symptoms mimic those found in IBS. Testing is typically done via glucose or lactulose breath testing.

According the the Mayo Clinic, “Up to 50% of patients with chronic constipation have pelvic floor dysfunction (PFD, or dyssynergia). This condition is characterized by impaired coordination between pelvic floor (e.g., puborectalis) relaxation and abdominal wall motion, which is necessary for normal defecation. However, PFD is not widely recognized as a possible cause of chronic constipation. As a result, many patients with medically refractory constipation do not receive optimal therapies that enable them to recover normal bowel habits.”  If chronic constipation is part of your GI picture, discuss whether you should be evaluated for PFD with your GI doctor.

Work closely with your dietitian and gastroenterologist to find ALL potential pieces of your health care puzzle…so you can feel your very best!

flourless peanut butter & banana muffins

Flour-less Peanut Butter & Banana Muffins

Hello Friends.  I hope your week is going great and those of you in New England are enjoying the chillier air!

Colder weather for me says, ‘Turn on the oven and get baking!’.  How about you?

Today’s recipe share is a Flourless Peanut Butter and Banana mini muffin.  This was a recipe inspiration from Pinterest found on the original site here! I modified the recipe a little. My muffins didn’t come out quite as cute as hers….but tasted yummy!flourless peanut butter & banana muffinsWithout flour, these little tasty treats are quite moist.  They were a hit with the family.  And the good news…no special ingredients necessary.  I made a small batch (8 mini muffins) but feel free to double the recipe. All of the ingredients go into the blender and then into the muffin tins. Easy peasy.

Oh…and Julie K is the winner of the Artisanal Gluten-Free Cupcake book! Congrats Julie and a BIG thanks for all of your responses about how you chill out and relax!  So many great ideas and reminders that it is so important to give yourself permission to do nothing!

Flour-less Peanut Butter and Banana Muffins


  • Makes 8 mini muffins {Can double recipe}
  • 1/2 cup peanut butter (I used all natural Teddie brand)
  • 1 banana
  • 1 egg
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon baking soda
  • 2 tablespoons semi sweet chocolate chips (optional)


  1. Preheat oven to 350 degrees and prepare mini muffin tin by spraying w/ oil or adding paper muffin tin liners
  2. Put all the ingredients (except the chocolate chips) into blender and blend until creamy about 1 minute.
  3. Pour mixture into muffin tins filling about 3/4 full.
  4. Top with about 4 chocolate chips per muffin, if using.
  5. Bake in preheated oven for about 10-12 minutes or until cake tester comes out clean.
  6. Enjoy!

3 for cereal

Traveling Tip

Hello from Nantucket.

Today I wanted to share a little travel tip with you.  One of my favorite take along foods on the road is a mixture of oats, walnuts and chia seeds.3 for cereal

I simply add hot water via my coffee maker in my hotel or hot water in a large coffee cup to go at a take out restaurant on the road.

Just add 1/4 cup dry quick cooking oats, 1 tablespoon chopped walnuts and 1-2 tsp. chia seeds in small individual bags to go.oats to go!

I sneak off to Nantucket every August for a week to enjoy some family time. We leave our car on the mainland and bike to a new beach every day. nantucket biking It’s a tough life…but someone has to do it!  So…you won’t be hearing too much from me this week.  Time to relax and enjoy some down time!sandy road to beachEnjoy your week ahead.

summer squash quinoa

Summer Squash & Red Quinoa Salad


Today’s recipe is from Epicurious, called Summer Squash and Red Quinoa Salad.  I found this recipe on the web and have made it twice in the past 2 weeks!! It’s so seriously yummy that I just had to share it with you guys! Click here for the recipe! I didn’t have red quinoa so I used the white quinoa I had on hand.

summer squash quinoaThis salad makes great leftovers too! Feel free to morph the recipe a little to your desires–but I kept it just about the same. The toasted walnuts and fresh basil really add nice flavor!

quinoa summer squash summer salad

This week is flying! How can it be Thursday already?! … I hope you all are having a great week!  The summer in New England has really been perfect. Not too buggy…warm.  Great for hanging outside.  I am loving it!

Thanks so much for all your great Tuesday Tip ideas!! I am working on them.. and have asked some colleagues to guest post too–which is always fun and great to get another point of view.

I pulled two names from my comment list and the winners of the fun packets of paper straws are: 1) Erin and 2) Kate & Maddie  CONGRATS!!

So far I have had a very busy week and past weekend! Last Saturday, I did my first ever Warrior Dash! It was a 3.2 mile run with multiple obstacles–12, I think, and lots and lots of mud. 😉  I signed up without really knowing what a Warrior Dash consisted of…oops!  When my husband Russ showed me the videos online with the mud pools and fire…I was a bit horrified.  But, I did it and I LOVED it!

best warrior group

Yeah… a little muddy…but happy!

This week, I have been contacted from numerous reporters about the low FODMAP diet.  This is exciting… as this means the word is getting out about the low FODMAP diet! I am hopeful that more people that are suffering silently with IBS will hear about the diet and finally get the help they need!

Until next post, take care!


Chocolate Chip Cookie Dough Cheesecakes

We all deserve a little treat now and again, right?  So, today, I am sharing a recipe from my childhood that I morphed a bit into a gluten free and low FODMAP treat.  The recipe of the day: Chocolate Chip Cookie Dough Cheesecakes.  Please take a peek!

mini tortes

As a dietitian, I am all about eating healthy most of the time.  If the goal of eating healthy is to live a long, healthy and productive life, I do believe a little treat can fit in.  I worry sometimes about people that feel guilty about eating a little taste of cake… like it’s evil.  I am a bit fearful that nutrition and eating in the US has become somewhat of an obsession….and not at all in a good way.  I am happy that Americans are more aware of the relationship of food to health but I am sad that food has become a substance of calories, fats and ‘nutrients’ or chemicals rather than looked at as simply food that we eat to nourish and enjoy.   In part, this transition has become a necessity as modern manufacturers don’t always have our back–their goal is pure financial gain and getting an inexpensive manufactured food into the hands and mouths of consumers to make the almighty  $$ buck.  But the fallout of food obsession can have dire consequences —food  becomes feared and obsessed over and along with it a new form of eating disorder called orthorexia nervosa is emerging.  Learn more about orthorexia nervosa  here. Or read a post from Scoop Nutrition on this topic here!

Don’t get me wrong,  I think being an informed consumer is a good thing. I think eating real foods grown in nature is a great goal. I hope that the food manufacturing world will be more transparent and that consumer’s will know exactly what we are eating when we buy packaged foods.  I realize that many of my clients can’t eat anything they want because they have a sensitive intestine.  I am hopeful that we all listen to our bodies and when a food or drink creates pain or digestive woes that we listen and minimize the offending item.  But eating something simply because it has minimal calories or is full of green vegetables but you hate the taste and get very little enjoyment from consuming it…to me, misses the big picture. Food should be nourishing but also enjoyed right?  Too much of a “good” thing–be it water or spinach–can cause harm.  Jamming 2 bags of spinach into a green drink can up the phytates and oxalates to levels that minimize mineral absorption and increase risk of kidney stones in susceptible individuals. More isn’t always better.

I am not one to rant about my beliefs, though my husband may beg to differ with me! Ha! But just wanted to say, I think we need to be a bit more gentle on ourselves with our many “food rules”.  It can be exhausting and stressful to worry about every bite.  I do understand how scary eating can become when every bite seems to trouble your tummy.  And I am hopeful that this area of digestive health will continue to blossom and help us all connect the dots.  Just be mindful that trying to be perfect or ‘clean’ with your diet every single day might just be asking  yourself to do the impossible.  And from a ‘big picture’ health vantage point, this attempt to be perfect rather than eating healthy the majority of the time, probably won’t add years to your life….but rather less life to your years.

Okay…on a lighter note…let’s eat cake! :)

This recipe is partially homemade and partially made with some semi-prepared ingredients…making it super easy to whip up.  It’s also very adaptable.  I made my cheesecakes in my 3 inch torte pans, but these can be made in muffin tins w/ paper liners for easy removal.


Chocolate Chip Cookie Dough Cheesecakes


  • 8 ounces of Farmer cheese (I use Friendship brand which has 0 grams of lactose)
  • 2 large eggs
  • 1/4 cup vanilla infused sugar (OR sub in 1/4 cup sugar and 1 teaspoon vanilla)
  • 1 tablespoon brown rice flour
  • 1 package refrigerated gluten free chocolate chip cookie dough (I use, Immaculate GF chocolate chunk cookies)


  1. Preheat oven to 350 degrees.
  2. Prepare 12 muffin tins by lining w/ paper liners or lightly oil 6, 5 inch tart tins
  3. Press 1 cookie dough 'glob' about 1 tablespoon into muffin tin or 2 'globs' or 2 tablespoon into tart pan, press lightly to form a crust.
  4. In medium bowl, mix farmer cheese,eggs, vanilla sugar (or sugar and vanilla extract) and brown rice flour until creamy.
  5. Top 'crust' with about 1-2 tablespoon of cheese mixture--should leave a bit of outer crust showing.
  6. Bake at 350 for 20-30 minutes. Cheese mixture should be firm and cookies lightly browned on sides and cake tester comes out clean.

How to make a low FODMAP meal final pdf

How to Make a Well-Balanced Low FODMAP Plate!

Hello Friends,

In the ever changing world of FODMAPs, it is my hope to keep you up-to-date in a quick yet informative way via my blog.  I will be focusing most of my upcoming Tuesday posts on quick tips…conveniently called, Tuesday’s Tips!  So be on the lookout!

Today’s Tuesday’s  Tip:  How to Make a Well-Balanced Low FODMAP Plate, a handout to help guide you in planning a well-balanced AND healthy low FODMAP meal.How to make a low FODMAP meal final pdf How to make a low FODMAP meal! Click here for printable.

Hope you are having a great week!  Plan ahead: this weekend is The Global Outreach Symposium on IBS with Mark Pimentel, one of the key MDs studying small intestinal bacterial overgrowth and IBS.  This event is planned for Los Angeles, California but is available global via webinar.  Click here to learn more!

21 Day Tummy Give-A-Way {Cookbook and Book!}

I am beyond excited.  21 Day Tummy was featured on The Doctor’s today How exciting is that?

book The doctors

Another opportunity for FODMAPs to get some well deserved attention.

I do want to explain something though…because there seems to be a little confusion around why I might have modified FODMAPs in a plan designed to lose weight.

The low FODMAP diet principle was included in the 21 Day Tummy primarily for one reason… to soothe and calm digestive symptoms such as gas, bloating, diarrhea, constipation and IBS symptoms. You see, the 21 Day Tummy plan is NOT only a weight loss book but also one designed to minimize digestive woes! A 2 in 1 plan! And we all know that gas, bloating and IBS are VERY common. It is estimated that up to 1 in 5 people suffer with IBS! The book helps the reader identify their personal ‘belly bullies’ i.e. symptom triggers.

We learned the 21 Day Tummy plan was effective in managing GERD (gastro-esophageal reflux) in 2 of the 21 Tummy Diet testers (we put 12 people on the plan for 3 weeks). Two of the testers who suffer with reflux noted immediate improvement on the plan and during the diet were able to discontinue their acid reducing medications.  This did not surprise me as there is a link with fructan (a source of FODMAPs) intake and GERD symptoms.

But could the low FODMAP diet also help with weight loss?  Perhaps.  The potential connection {NOT fully researched at this time} could be the microbes (gut flora) within our GI tract.  Methane producing microbes are linked with higher body mass index (ie more methane producing microbes in the intestines are found in heavier individuals) and methane gas in the intestine not only causes constipation but microbes producing methane seem to be able to extract greater amounts of calories from the food we eat.  Does the low FODMAP diet starve these methane producing microbes? We don’t know for sure….yet.   But there is some speculation that the low FODMAP diet helps individuals with constipation predominant IBS because of the potential impact on these ‘bugs’…. starving the methane producing bugs means less methane, less constipation and just maybe better weight management.  BUT…for now…this is speculation and a bit more time and research is needed.

Just remember  21 Day Tummy is a plan designed for the person with digestive symptoms that also needs to lose weight BUT if you want to just enjoy the amazing recipes and learn more about gut bacteria, inflammation, belly fat and how that all connects to your health…I think it’s a great read with excellent science for just about everyone! 

And the great news…is that there is a sequel to the 21 Day Tummy.  Yup! A cookbook jam packed with the most amazing recipes. Here it is!cookbook

And good news? I have two to give a way!  Just leave a comment on this post for a chance to win! The recipes are:

  • Low FODMAP
  • Full of real foods
  • Magnesium rich ( a nutrient most of us fall short on) that plays a role in nerve transmission and muscle contractions
  • Sources of low FODMAP fiber
  • Quick to make
  • Super yummy

So…here’s a snap shot of a few recipes for the cookbook to get your mouth watering! Not the best pictures as I took a picture of a picture with my iPhone! :)

Blueberry Corn Muffinscorn blueberry muffinPoached Eggs and Grits!

Ya’ll will love this recipe.  I fell in love with grits in college at Emory U in Atlanta! MMMMmmm..polenta

Blueberry Shortcakes…..
blueberry shortcake

And more good news! Leave a comment about why you are interested in reading the 21 Day Tummy and I will enter you in a chance to win a book!

eHJMAgAAQBAJSo…share your thoughts and I will share some books!

…and if you are already a 21 Day Tummy reader feel free to share your experiences.

Fresh Mozzarella, Spinach and Basil Lasagna (FODMAP friendly)

Let’s talk lasagna.

Kids love it and so does my Italian husband.  So…I decided to give a FODMAP friendly version a whirl. Typically lasagna is made with wheat rich pasta but you can find wheat free lasagna noodles at most large grocery stores.

I purchased some brown rice lasagna noodles, a couple cans of plain petite diced tomatoes, some fresh mozzarella cheese, baby spinach and fresh basil. I am not a fan of meat in lasagna…so I left the meat out.

TA-DA!  Check this baby out?  Not bad, right? Especially for a Boston Irish girl. :)lasagna

I boiled up the noodles per package directions and meanwhile whipped up a little ‘sauce’ with my canned diced tomatoes.  I added a little parmesan cheese and a little garlic infused oil.

I layered some of my tomato sauce, fresh mozzarella cheese slices, basil and a few leaves of spinach on top of the noodles.

Like this….layering lasagna

Be sure not to: 1) overdo the spinach (it adds water to the mixture) or 2) forget to REALLY drain the tomatoes or you will end up with a very soggy lasagna.

Just lightly layer the ingredients between the pasta.lasagna in the pan

I made the lasagna a day in advance and left it in the fridge.  And cooked it up the next day for lunch.  It came out great! It makes a great winter weather meal.

Fresh Mozzarella, Spinach and Basil Lasagna (FODMAP friendly)


  • 1 box brown rice lasagna noodles
  • 2, 14 ounce cans diced tomatoes (I used Del Monte petite diced tomatoes), drained of juice
  • 3 tablespoons parsley, chopped
  • 1 tablespoon garlic infused oil
  • 2 tablespoons grated parmesan cheese
  • 7 ounces bocconcini fresh mozzarella,sliced in 1/4 inch slices
  • 1 cup baby spinach leaves, washed and trimmed
  • 1 bunch fresh basil, chopped
  • 1/3 cup shredded mozzarella


  1. Preheat oven to 350 degrees.
  2. Boil lasagna noodles according to package directions, rinsing in cool water when cooked
  3. While noodles are cooking, mix well-drained tomatoes, 2 tablespoons parsley, garlic infused oil and grated parmesan cheese in small bowl.
  4. Place about 3/4 cup of tomato mixture on the bottom of a 8 x 8 square pan
  5. Trim lasagna noodles to fit inside bottom of square pan (save trimmed pieces to layer on last layer)
  6. Cover noodles with a layer of sliced fresh mozzarella cheese about 3 pieces per noodle. Top cheese layer with some chopped basil about 1 tablespoon and then add about 3-4 spinach leaves over basil and finally top with about 2 tablespoons of the tomato mixture. Then repeat this process with the remaining noodles. Last layer should be topped with noodles and then covered with the 1/3 cup of shredded mozzarella.
  7. Bake for about 30 minutes or alternatively refrigerate lasagna for up to 24 hours and have for a later meal. Cook for 50 minutes if you refrigerate lasagna.
  8. When lasagna is bubbling and cheese is melted on top. Remove and garnish with remaining tablespoon of parsley.

Low FODMAP Holiday Sweets

Holidays and sweet treats seem to go together, right?

I know there are quite a few of you out there that have a bit of a sweet tooth. So… I thought I would make this post all about low FODMAP treats for the holiday season.  How does that sound?

I contacted one of  my favorite FODMAP bloggers to get a  yummy recipe for all of you to enjoy!

These Peanut Butter Sweet Potato Teff Cookies with White Chocolate Chip Cookies look way too tasty, right?

Peanut Butter Sweet Potato Cookies

The Spicy RD has a wonderful blog with many low FODMAP recipes and all gluten free.  Do check out her site here!  Not all of her recipes are low FODMAP…but do search around.  Her pictures are truly eye candy!

Monash has some tasty holiday recipes including a vanilla crepe with fresh strawberries…found here!

One of my favorite desserts this time of year is COOKIES! Here are a few low FODMAP cookie recipes for you to consider…peanut butter cookies

The simple 3 ingredients flourless peanut butter cookies are easy and a sure hit!  Recipe here!

The peanut butter cookie is a bit on the sweet side–so feel free to try to reduce the sugar a bit!

Or how about some low FODMAP and Gluten free chocolate brownies?

Or simple meringues?  MMMMMmmmm…. recipe here!

I like to focus on two key words during the holiday season.  Peace and Joy.  So…I have it smattered all over our home.  Take a peek…peace pic

Peace window

and…peace on tree

peace and joyWishing you and yours a VERY joyful and peaceful holiday….

And a Happy and Healthy 2014!!