Tag Archives: Fodmap

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

Hello.

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!

mini-tortes2

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.

tortes

Chocolate Chip Cookie Dough Cheesecakes

Ingredients

  • 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)

Instructions

  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.
Schema/Recipe SEO Data Markup by ZipList Recipe Plugin
http://blog.katescarlata.com/2014/07/19/chocolate-chip-cookie-dough-cheesecakes/

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)

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.
Schema/Recipe SEO Data Markup by ZipList Recipe Plugin
http://blog.katescarlata.com/2014/01/06/fresh-mozzarella-spinach-and-basil-lasagna-fodmap-friendly/

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.
Schema/Recipe SEO Data Markup by ZipList Recipe Plugin
http://blog.katescarlata.com/2013/11/03/sweeeeeet-potato-pancakes/

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.
Schema/Recipe SEO Data Markup by ZipList Recipe Plugin
http://blog.katescarlata.com/2013/10/25/buffalo-chicken-meatballs/

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!