Tag Archives: Fodmap

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)

Ingredients

  • 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

Instructions

  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.
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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!!

Sweeeeeet Potato Pancakes

The leaves are slowly falling off the trees here in New England.leaves

It’s a bit overcast today…a great morning to take my time and whip up a new recipe.

On the docket today:  Sweet Potato Pancakes with chopped walnuts infused with cinnamon and cloves–topped with a little butter and maple sugar.  Super easy and delicious.

Check these puppies out!

Sweet potato pancakes www.katescarlata.com

I purchased sweet potato puree at Whole Foods –just to simplify the process.  I didn’t use the whole can of sweet potato so I am saving it for another recipe that I hope to share with you later in the week.

The pancake batter makes about 9 medium pancakes–since I was making them for  just Russ and I–I used the extra batter and made a handful of mini muffins.  I will pack these up for a quick snack or grab and go breakfast.

I started with these basic ingredients.ingredients

Wheat tolerant folks can use their favorite pancake mix but I found this Gluten free King Arthur Pancake mix quite suitable for my FODMAPers.

I love this sweet potato brand (Farmers Market)–note they do not use BPA lining  in their cans.  Yay! I sure hope more companies follow suit. Of course, fresh baked sweet potatoes are always best–but I do like to streamline the process sometimes.  BPA is found in plastics and can linings–and unfortunately we have a lot of plastic used in our food supply.  BPA is linked with health risks. :(  Learn more about BPA here!

Look at the cute muffins I made with the extra batter!mini sweet potato muffins

So…here’s the recipe.  Save the extra sweet potato puree and add a scoop into your hot cereal, tossed into your brown rice with some fresh sage and garlic infused oil, or add to your favorite banana bread recipe!  Sweet potato has moderate FODMAPs but can be enjoyed in a 1/2 cup portion.

I sprinkled a bit of maple sugar on the top of my muffins and pancakes. If you’d like to try maple sugar, you can get it at speciality stores or Trader Joe’s Markets.

Sweeeeeet Potato Pancakes (low FODMAP)

Ingredients

  • Yield: 9 medium pancakes Serving size: 2-3 pancakes {can also make mini muffins with mixture}
  • 1 1/3 cup gluten free pancake mix (I used King Arthur GF pancake mix) OR if you are wheat tolerant -use your favorite pancake mix
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • 1 egg
  • 1 tablespoon oil
  • 2/3 cup sweet potato puree
  • 1/4 cup water
  • 3 tablespoons walnuts, chopped
  • Butter and maple sugar added to serve { If desired }

Instructions

  1. Mix pancake mix, cinnamon, cloves in medium bowl
  2. Add egg, oil, sweet potato and water mixing to blend.
  3. Fold in walnuts.
  4. In lightly oiled medium skillet, over medium heat, add about 1/4 cup mixture for each pancake and cook for about 5 minutes each side or until cooked through.
  5. Can serve with a bit of butter and a sprinkle of maple sugar.
  6. **To make mini muffins, preheat over to 350 degrees and fill mini muffin tins 3/4 full and bake for 15 minutes or until cake tester comes out clean.
  7. If desired, sprinkle maple sugar on top of muffin mixture prior to cooking.
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Buffalo Chicken Meatballs

Most people think anything spicy is a no go for people with IBS–but that is not always the case.  Some of my clients enjoy hot and spicy foods quite nicely. If you happen to be a spicy food aficionado –then you might like these hot balls….Buffalo Chicken Meatballs.  OMG–they are delish! Don’t they look yummy?buffalo chicken meatballs

My client Lauren shared this recipe with me…and now with you.  Thanks Lauren! Did I ever mention that I really have the best clients in the world?  I made these meatballs for my family and they were a hit. { I did adjust the original recipe a little to reduce the butter a bit}

We enjoyed our tasty meatballs with a side of wilted kale, toasted pine nuts and garlic infused oil, and a mix of roasted sweet potato and white potato slices.  YUM!buff meatballs

Buffalo Chicken Meatballs (low FODMAP)

Ingredients

  • Serves 4-5
  • 2 Tablespoons butter
  • 1/3 cup hot sauce ( FODMAPers choose one without garlic or onion)-such as Texas Pete's
  • 3/4 -1 pound ground chicken breast
  • 2/3 cup Glutino plain bread crumbs or other favorite alternative
  • 1/4 cup diced celery (meets celery 'cut off' for FODMAPers per serving)
  • 1 egg

Instructions

  1. Melt butter and add to hot sauce...let cool for 10 minutes
  2. Pour hot sauce mixture over ground chicken, add bread crumbs, celery and egg.
  3. Stir mixture until well mixed.
  4. Roll into 1 1/2 inch balls and place in oiled 9 inch square pan.
  5. Bake at 375 degrees for about 25-30 minutes or until cooked through.
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I hope you like this recipe. I don’t know what it is lately….but I am loving anything with hot sauce!

Quick Update: GI conferences

I left for sunny California last Thursday for the Neurogastroenterology & Motility Scientific Meeting in Huntington Beach!  I spoke about Food and IBS.  I was very happy to talk and share my thoughts about IBS, diet and FODMAPs with some very interesting gastroenterologists from all over the world. An extra perk: I met Mark Pimentel, one of the key small intestinal bacterial overgrowth researchers and Bill Chey, one of the top IBS docs in the US.

Honestly, my head is spinning with knowledge and it will take me a while to decipher it all and see how it fits with what I do with my clients in practice.

I also fit in a nice day of biking!  Yay! I don’t look like I am having fun…but really I am!beach

From sunny California, I headed straight to sunny Chicago!  No palm trees here..boo :(

But…I am excited because I am now at the  15th International Celiac Disease Symposium.  There is quite a bit of talk about diet and IBS–topics such as non celiac gluten sensitivity, FODMAPs and wheat intolerance due to amylase trypsin inhibitors (ATIs).  ATIs are  found in wheat and are linked with baker’s asthma, intestinal inflammation and worsening of Multiple Sclerosis symptoms. There are many different perspectives–almost different research ‘camps’ when it comes to theories about diet and gastrointestinal symptoms.  What I have learned over the last week…that this is a very exciting time in digestive health. Research is blossoming! But it is far from simple and there is much work to be done.  Our food, our environment, the microbes in our gut, our genes…they all play a part in why some people have sensitive digestive tracts.

Today, I stumbled upon 3 of the Monash researchers at the conference: Simone Peters, Emma Halmos and Jessica Biesiekierski. I had met them on my past trip to Melbourne to learn more about FODMAPs.  Jessica will be talking tomorrow about her research on FODMAPs. These woman are my heroes!

At the Gluten Free product marketplace I found some yummy gluten free and FODMAP friendly foods including this oatmeal that I snagged which will be my morning breakfast before the 8:30 session.oatmeal

That’s all for now!

Creamy Coconut Milk Quinoa Pudding

I hope your week is off to a good start.  We started with a bit of rain this morning but the sun is shining which means I will take my furry friend Lucy for a walk shortly.  I love taking Lucy for a stroll during the day–she’s a good friend and walking buddy! Here’s she is enjoying some lake time this summer!IMG_8797

Summertime takes me out of my kitchen a bit….I am too busy outside enjoying the weather but…

I have been experimented with quinoa in a variety of different recipes.  Last week, I made a creamy quinoa pudding out of light coconut milk, maple syrup and vanilla bean paste.

I added a dollop of whipped cream (the real stuff) and a few fresh local organic blueberries.

photo-36

I started with a tri-color quinoa that I soaked and drained to remove the bitter saponins on the outside of the quinoa grain.

I boiled the the coconut milk and added the quinoa and then simmered for about 30 minutes.  Stirring occasionally until a creamy pudding consistency.  Don’t overcook or it will be too dry and not very ‘pudding-like”.

I popped the mixture in the refrigerator and when it was cooled, enjoyed this yumminess as an afternoon snack. Quinoa (pronounced: keen-wah) is a great gluten free, magnesium and fiber rich grain.

YUM!

Creamy Coconut Milk Quinoa Pudding

Ingredients

  • 3/4 cup uncooked quinoa (red, white, tri-color), drain and rinse
  • 1 (14 ounce) can light coconut milk
  • 2 Tablespoons 100% pure maple syrup
  • 1 teaspoon vanilla extract or vanilla bean paste
  • Garnish: 1 Tablespoon whipped cream and fresh blueberries

Instructions

  1. Bring coconut milk and quinoa in small sauce pan to boil over high heat.
  2. Reduce heat to medium low, add in maple syrup and vanilla and continue to cook, stirring occasionally, about 30 minutes until mixture is creamy and pudding light consistency.
  3. Place mixture in bowl in refrigerator to cool down, a couple hours.
  4. Serve about 1/2 -3/4 cup serving of pudding in small dish.
  5. Garnish with a dollop of whipped cream and handful of fresh blueberries.
  6. Add some almond slices or walnuts if desired, 1 Tablespoon, chopped.
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Kale Blueberry Quinoa Salad

It’s blueberry season.  This makes me happy.  Love bluebz.  Do you?

Here’s some blueberries from one of my favorite places on earth, Tangerini’s farm. Even though we are in the midst of a heatwave, I loved plucking these fresh blueberries today to eat right away.blueberries

Today I whipped up a nice refreshing salad with some of my Tangerini CSA farm treasures.

First, I sliced up the leaves of about 10 freshly picked kale leaves.  Might I mention, I hand picked the kale all by myself! finely chopping

I added some feta, blueberries, quinoa and a refreshing orange balsamic dressing.salad ready to mix

I was fortunate to be contacted by Villeroy and Boch and given the adorable salad plates below to use in my blog post today.  Seriously, how cute are these plates?

Villeroy and Boch have so many cute designs!  Check ‘em out on the Villeroy and Boch site here!

Yes, of course, my Kale Blueberry Quinoa Salad looks quite lovely on these beautiful plates, right?kale blueberry

The combo of ingredients in this salad features some of the  world’s top nutritious foods: blueberries, quinoa and kale….ALL on one plate!  We enjoyed the Kale Blueberry Quinoa Salad with grilled salmon.  YUM!  {Yup, the recipe is FODMAP friendly}

Kale Blueberry Quinoa Salad (FODMAP Friendly)

Ingredients

  • 4 cups finely sliced kale leaves (about 1 bunch or 10 big leaves)
  • 1/4 cup feta cheese
  • 1 cup cooked quinoa (I used red quinoa)
  • 1 cup blueberries
  • Dressing:
  • 3 Tablespoon orange juice (fresh squeezed from 1/2 of an orange)
  • 1 teaspoon orange zest (optional)
  • 1 Tablespoon rice wine vinegar
  • 1 teaspoon balsamic vinegar
  • Sea salt and pepper to taste

Instructions

  1. Gentle fold kale,feta, quinoa, and blueberries.
  2. Whisk dressing ingredients and pour over kale mixture.
  3. Options: add some chopped nuts: 1/4 cup chopped walnuts or pecans or some chives for a bit of onion flavor if you'd like.
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Sweet and Nutty Quinoa Parfait

One of my clients told me she used quinoa in place of granola in her yogurt parfaits.  I LOVE this idea! So I whipped up a recipe to share with you!

Check out this yumminess. Berry & Quinoa Parfait

Russ and I love to add quinoa to our hot breakfast cereals.  We toss in steel cut oats and oat bran. Add some chia seeds, strawberries and a few pepitas (shelled pumpkin seeds).  Maybe a little bit of maple sugar too if I need a little extra hint of sweetness.   Have you tried quinoa for breakfast yet?  Or better yet, have you tried quinoa yet?

Although I do enjoy a nice quinoa salad, I love quinoa sweetened up too!

Today, I cooked up some red quinoa.  Added some shredded sweetened coconut, a few sliced almonds and a hefty dash of cinnamon.Sweeetened quinoa

What a delicious looking mix.Mixed quinoa

Then I layered this amazing quinoa mixture with some Greek yogurt (FODMAPer can substitute in lactose free yogurt as necessary) and some fresh berries.  I am a fan of Chobani but Green Valley lactose free yogurt is good too.yogurts

My crazy chocolate lab, Lucy and I enjoy Greek yogurt.  We usually share a container….and this morning she not only enjoyed some Greek yogurt but is proudly wearing some on her chin. :)

I do love to add a few raspberries to pretty much anything when I get a chance.  Our neighbor, Mr. Hubbard grew BEAUTIFUL raspberry bushes that creeped over onto our property. Fresh sweet raspberries fondly remind me of our sweet neighbor, his tasty berries and my childhood.raspberries

So delicious!

After our wonderful parfait, Lucy and I went on a nice run.  A perfect start to a beautiful sunny day!Quinoa Parfait blog.katescarlata.com

Sweet and Nutty Quinoa Parfait

Ingredients

  • 1/2 cup cooked quinoa
  • 1 Tablespoon sliced almonds
  • 1 Tablespoon sweetened shredded coconut
  • Generous dash of cinnamon
  • 8 ounces Lactose vanilla or plain yogurt (such as Green Valley)
  • 1/2 cup washed fresh berries (strawberries, blueberries, and raspberries)

Instructions

  1. Blend quinoa with sliced almonds, shredded coconut and cinnamon. Set aside.
  2. Layer yogurt followed by 1/2 of quinoa and top again with remaining yogurt.
  3. Finish parfait with the rest of the quinoa mixture and add the berries as the final topping.
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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

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!