Tag Archives: gluten free

Frosted Biscotti (low FODMAP)

During the Christmas holiday, my good friend, Meg, brings me a plate full of her tasty biscotti.  It’s not like typical twice baked crunchy biscotti but rather a cake-like biscotti.  It’s not super sweet…but sweet enough. And I LOVE it!

I finally asked Meg for the recipe this year and decided it might be easy to morph into a low FODMAP recipe…and I was right.  Yes!

Check out these delightful little treats!biscotti to eat!

I made my biscotti with Trader Joe’s gluten free flour blend….because I had some on hand. But I think any all purpose gluten free flour blend would work for my FODMAPs peeps.  (of course, if you are wheat tolerant feel free to sub in all-purpose flour)

I made a small amount of buttercream frosting–made with a little lactose free milk and added just a thin layer of icing to the biscotti.  EVERYTHING is better with buttercream…just sayin’

There is nothing innately healthy about this little cookies….but they do make a special little treat. And I think we all deserve a special treat every now and again, right?

I hope you enjoy them! biscotti

And since it’s February and one of my favorite holidays is coming up…Valentine’s Day…I am giving away these cute straws to one lucky winner.  Show your love with a fancy straw! :) Just leave a comment for a chance to win!

straws give a way

And here’s the recipe for you!

Frosted Biscotti (low FODMAP)


  • 1 ½ tablespoons butter, at room temperature
  • ½ cup sugar
  • 1 egg
  • 1 ½ cups gluten free all-purpose flour blend (I used Trader Joe's GF flour blend)
  • 1 ½ teaspoon baking powder (use gluten free if on gf diet)
  • 1/3 cup milk (lactose free)
  • 1 ½ teaspoons vegetable oil
  • 1 tablespoon vanilla extract
  • 1 teaspoon almond extract
  • Icing
  • ¾-1 cup confectioner’s sugar
  • 2 tablespoons butter, room temperature
  • ½ teaspoon vanilla extract
  • 1-2 teaspoons milk (lactose free)


  1. Preheat oven to 350 and cover cookie sheet with parchment paper.
  2. Blend the butter and sugar in medium bowl. Add in egg.
  3. Add gluten free flour, baking powder and milk; mix to blend.
  4. Add in oil and extracts.
  5. Drop dough by large spoonfuls onto cookie sheet into long 3 x 12 rectangle
  6. Bake for 20 minutes-edges should be light brown.
  7. Let cool and meanwhile make icing by blending 1/2 cup confectioner's sugar, butter, extract and milk. Slowly add the rest of the sugar until creamy frosting consistency.
  8. When biscotti is room temperature, add a thin layer of frosting on top. Add sprinkles if desired. Cut on the diagonal into 1 inch thick pieces.
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Baked Shrimp Scampi

One of my favorite dishes in the world and one that my Italian father-in-law Tony loves equally as well–if I had to guess–is Shrimp Scampi. Am I right, Tony?

This version is relatively easy to prepare –and most of the work happens in your oven.   I love recipes that I can prepare pretty much in advance and then throw in my oven when my guests arrive.  This recipe was inspired from a recipe in the Barefoot Contessa’s Back to Basics cookbook–the author Ina Garten has THE best recipes ever!

Of course, I made a low FODMAP version–but this recipe is adaptable for wheat-eating folks too.  Shrimp scampi

I have cooked up this recipe twice in the past two weeks….it’s really that good.

I used gluten free rice bread crumbs (wheat tolerant folks can use regular bread crumbs), lemon, garlic infused oil, a bit of butter, parsley, rosemary, salt and pepper.  Simple. Yummy. Yay!

scampi ingredients 

Baked Shrimp Scampi (with low FODMAP version)


  • serves 4
  • 1 pound frozen deveined and peeled raw jumbo shrimp (21-25 per pound)
  • 3 1/2 tablespoons garlic infused olive oil
  • salt and pepper to taste
  • 4 tablespoons fresh lemon juice (1-2 lemons)
  • 1-2 teaspoons lemon zest (if you don't own a zester, just use a cheese grater to get the zest)
  • 3 tablespoons unsalted butter, at room temperature
  • 3 tablespoons flat leaf parsley, chopped
  • 1-2 teaspoons chopped fresh rosemary
  • 1 egg yok
  • dash of crushed red pepper, if you like it
  • 1/2 cup bread crumbs (FODMAPer use suitable brand, I used PaneRiso rice bread crumbs)


  1. Preheat oven to 375 degrees
  2. In medium casserole dish, add shrimp
  3. Cover with 1 1/2 tablespoons garlic infused oil (save the rest for later), lemon juice and zest.
  4. Add a dash of salt and pepper and set aside.
  5. In small bowl, combine 2 tablespoons garlic infused olive oil, butter, parsley, rosemary, egg yolk, crushed red pepper, bread crumbs and a dash of salt and pepper until creamy.
  6. Spread this mixture over shrimp.
  7. Bake shrimp for about 30 minutes or until shrimp is cooked through and bread crumb topping toasted.
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Double the portion and serve for the holidays.  Serious yum.

Chocolate Coconut Cookies

Happy Saturday!  I don’t know about you but this week was super busy.  I am looking forward to this gorgeous sunny day in New England.

Russ and I got in a GREAT run this morning and of course, Lucy, our crazy chocolate lab joined us-’cause dogs need exercise too! :)

Here’s Lucy taking in some sun post run…lucy

Speaking of chocolate…

I love chocolate and coconut combos…not like globs of gooey excess coconut and chocolate but rather chocolate with a hint of coconut.  So I decided to make some 60% cacao chocolate gluten free cookies with a smattering of coconut.  I think I might try using a bit of coconut oil next time to infuse a bit more coconut flavor.  {These can easily be made with all-purpose flour or favorite whole grain flour for the wheat tolerant!}chocolate coconut cookies

I blended up a bit of melted 60% cacao chocolate chips, shredded coconut, butter, some granulated sugar and a mixture of gluten free flours…and of course an egg, baking soda and vanilla.

cookie dough

I rolled the dough in parchment paper and refrigerated it for about 2 hours so that I could simply slice the cookie dough into as a many cookies as a I want and return the rest of the dough to the freezer for later in the week.cutting the dough

Then I popped them on a cookie sheet. You can see the little bits of coconut. Mmmmmready to bake

And then I ate them. :) cookies done

 NOTE: Monash Uni recently provided data on cocoa and it is high in FODMAPs (boo) -we don’t have data on chocolate yet but would suggest you choose a chocolate chip with a low fiber content <1 gram as it is the fiber in cocoa that contains FODMAPs (GOS and fructans) to use in this recipe.  And limit cookies to your tolerance.  

Chocolate Coconut Cookies


  • 1 stick of butter, room temperature
  • 1/3 cup granulated sugar
  • 1 egg
  • 1 teaspoon vanilla
  • 1/2 cup 60% cacao chocolate chips, melted and slightly cooled
  • 1 cup gluten free flour blend (I used Trader Joe's gluten free flour)
  • 1/2 cup whole grain brown rice flour
  • 1 teaspoon baking soda
  • 1/4 cup chopped shredded sweetened coconut


  1. In medium bowl, blend butter and sugar.
  2. Add in egg and vanilla.
  3. Fold in chocolate.
  4. Blend in flours and baking soda.
  5. Blend in coconut.
  6. Remove dough and place on wax paper or parchment paper and roll into long log about 2 1/2 inch diameter.
  7. Roll log up with parchment paper and refrigerate for at least 2-3 hours or until very firm.
  8. Cut dough into 1/3 inch thick circle and place on cookie sheet. Bake at 350 degrees for about 6-8 minutes.
  9. FOR the wheat tolerant: Substitute 1 1/2 cup all-purpose flour or white wheat flour for the 2 flours in this recipe.
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Spook-tacular Cookies

You may not know this about me but I am a SERIOUS sprinkle collector. When traveling here in the US and even more so when traveling out of the country, I always check out the local grocery store for different sprinkles.

Here’s about 1/8th of my collection…

With the upcoming Halloween holiday, I thought I would try baking some gluten free sugar cookies….a dangerous feat…as baking with gluten free flours can be a challenge.  Why gluten free?  Well, many of my blog followers are on a special diet [low FODMAP diet]  to help with their digestive symptoms and wheat is pretty much a no-no.  The low FODMAP diet incorporates some gluten free products because wheat contains both gluten and FODMAPs–so there is some overlap with these 2 diets.

So I got out my gluten free King Arthur flour and added traditional sugar cookie ingredients–confectioner’s sugar, an egg,  almond and vanilla extract and a wee bit of potato starch and of course butter.

The cookies came out light and airy…and really yummy.  

To create some spooky cookies, I added some eye balls.  Every cookie deserves a couple eyeballsmore or less. These eyeballs are low in FODMAPs and gluten free!

I called Wilton, the manufacturer.

For more gluten free sprinkles options, click here!

And of course, I made up some  crazy green confectioner’s sugar glaze.

Roll out the dough with a bit of brown rice flour or potato starch to prevent from sticking.  I always use parchment paper to roll out the dough–easy clean up!

Meet my scary cookies! Boo!

Halloween should be fun for everyone–even on a low FODMAP diet or gluten free diet!

Enjoy these yummy cookies!

Spook-tacular Cookies Gluten free and low FODMAP sugar cookies


  • 1/2 cup butter, at room temperature
  • 1/2 cup gluten-free powdered sugar
  • 1 egg
  • 1 tsp vanilla extract
  • 1/2 tsp almond extract
  • 3/4 cup King Arthur's Multipurpose GF flour
  • 1/4 cup potato starch
  • 1/2 tsp. cream of tarter
  • Glaze:
  • 1/2 cup gluten free confectioner's sugar
  • 1 TB milk (can sub in lactose free or coconut milk)


  1. In medium bowl, add butter and confectioner's sugar and blend with electric beater until smooth.
  2. Add egg and extracts and mix to blend.
  3. Slowly add in flour, potato starch and cream of tarter while beating on low.
  4. Wrap dough in plastic wrap and refrigerate overnight.
  5. Next day: Preheat oven to 350 degrees and line cookie sheets with parchment paper.
  6. Roll out dough on parchment paper that has been sprinkled with potato starch or brown rice flour. Roll dough out to be about 1/4-1/3 inch thick.
  7. Using a cookie cutter that has been dipped in brown rice flour or potato starch, cut shapes out of dough.
  8. Place cookies on cookie sheet about 2 inches apart.
  9. Bake for about 5-6 minutes--edges should be slightly brown.
  10. Let cool before handling--otherwise they are very crumbly.
  11. Glaze: Simply combine confectioner's sugar and milk and whisk until desired consistency. Should be fairly runny...perhaps the consistency of glue...but it tastes better, I assure you!
  12. Dip cookies in glaze and add appropriate sprinkles. (read labels on sprinkles to ensure they are gluten free or low in FODMAPs--but I found most in my collection to be OK)
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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. 

Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut


  • 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.


  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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Tomato Lime Quinoa Salad

My colleague, Patsy Catsos and I hosted our first workshop for registered dietitians on the low FODMAP diet in Portsmouth, New Hampshire last Friday.  It was a blast working with a group of smart colleagues that share a passion for digestive health and nutrition.

Here’s a few of the goodies we had available at the workshop.

As part of our workshop, we included many low FODMAP menu selections at our lunch buffet including the most amazing quinoa (pronounced Keen-wah) salad.  In fact, it was the tastiest quinoa dish I have ever eaten.

Have you tried quinoa yet?

Quinoa is a gluten free ancient grain that is a great source of protein and fiber.

I asked the chef at the catering company to share her recipe and she is getting it together for me…but she did share a few key ingredients–lime juice, cumin and cilantro.

So in usual form, I didn’t wait for her to email the recipe to me…and started right away experimenting in the kitchen.  I created a pretty delish version…3 servings later…it is so very, very yummy.

The recipe at our workshop called for red quinoa.  But I had tri-color quinoa from Trader Joe’s so I just used that.

Quinoa has to be soaked and drained to remove the bitter tasting saponins on the outside of the grain.

It cooks up quickly–in fact, I think I did overcook it a bit.

Since I love tomatoes and scallions, I added some to my dish.  Since the only fresh herb I had in the house was fresh dill, I swapped out the cilantro for dill.

This recipe is super easy to whip together and can be stored in the refrigerator for few days and incorporated into other meals as a side salad, topping to grilled fish, or as a meal by itself.


Tomato Lime Quinoa Salad (low FODMAP recipe)


  • 1 cup uncooked quinoa, soaked for about 15 minutes, drained and rinsed
  • 1-2 fresh limes, juiced to taste (I used 2 limes but I love the lime-y taste)
  • 3 fresh scallions, cut in thin rounds (FODMAP followers use green part only)
  • 1-2 medium tomatoes, de-seeded and cut in small chunks
  • 1 tablespoon olive oil
  • 1/2-3/4 teaspoon cumin (I love cumin so added the 3/4 tsp. amount)
  • Salt and pepper to taste
  • 1-2 tablespoon fresh dill or cilantro, chopped


  1. Cook quinoa according to package instructions.
  2. Add lime juice, scallions, tomatoes, olive oil, and cumin.
  3. Season with salt and pepper, to taste.
  4. Garnish with fresh herbs of choice.
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When I was a little girl, my family used to go to  Anthony’s Pier 4 restaurant in Boston on the harbor front.  It was a big deal to head into the city and enjoy a meal out together. Anthony’s Pier 4 was known for their wonderful seafood meals but also for their popovers.

I have not made popovers in many years, but tonight, decided to make some so that I could use my new muffin tin.

Popovers are easy to make and require minimal ingredients.

Eggs and…

milk (I use 1%) and all-purpose flour for the traditional recipe. Of course, gluten free flour works well for this recipe too! {See recipe to link below}

Fill each well-greased muffin tin just 1/2 full.  Just how cute is my new muffin tin?  So cute, right?

Bake at 450 degrees for 20 minutes then put heat down to 350 for another 20 minutes.  Be sure to enjoy right away, perhaps with a bit of butter?

I used this recipe for my popovers, but deleted the salt.

Want to make a gluten free and low FODMAP version?  Check out King Arthur’s flour recipe here!

Capo’s Chicken with sweet pecan mustard glaze

I started my college career at Emory University in Atlanta. Not really knowing what I wanted to be when I grew up, I knew that a school with a strong science department was a good place to start.

I used to love to go to a little restaurant in the Virginia Highlands area of Atlanta called Capo’s café.  They had the most amazing chicken stuffed with cream cheese and served with a sweet and savory pecan mustard sauce.

So, I thought I would share my version of this recipe with you.  Although a fairly decadent  recipe, I always try to tweak all my recipes for better health without compromising the flavor. I think you’ll like this one.

Be sure to have some good quality mustard, pecans and a bit of brown sugar on hand for this recipe.

This recipe calls for cream cheese, of course, use lowfat (Neufenchel Cheese) BUT for many of my blog followers that are super sensitive to lactose, try making your own lactose free ‘cream cheese’. {It’s quite easy, really, you just need a little time} Recipe to follow.  But this small amount of cream cheese should be tolerated for those with lactose intolerance.

First pound the chicken breast.  This part is essential as you want the chicken to be quite thin so that it will cook quickly.

Then place a dollop of cream cheese in the middle of the flattened chicken piece.

Roll up the chicken and secure with toothpicks.

In a large skillet over medium heat, add 1 tablespoon olive oil and 1 tablespoon butter, place the chicken pieces in the skillet and let them brown up a bit,  About 2 minutes on each side.

Using tongs to flip the chicken is the easiest way to handle these little guys.  Turn carefully to ensure the cream cheese stays tucked inside the chicken.

When the chicken is all browned up, add in some butter, brown sugar, mustard, and pecans stirring until ingredients combine.

YUM!  Full recipe below.

So…do you want to try to make some lactose free cream cheese?

First purchase a tub of Green Valley Lactose Free plain yogurt or alternative lactose free yogurt.

Place the yogurt into a  strainer lined with cheese cloth and put the strainer on top of a small bowl or cup to catch the liquid that will escape through the cheese cloth. As the liquid leaves the yogurt, the ‘cheese’ begins to form. Place the yogurt and strainer in the fridge to strain away for about 3 hours.

Cheese cloth is a meshy cloth that you can find at most grocer’s or kitchen stores.

After the 3 hours, remove the cheese cloth and slowly roll out your newly made cheese.  Use this cheese in this recipe or in other recipes that call for cream cheese.

Here’s my homemade lactose free cream cheese!

Capo’s Chicken with sweet pecan mustard glaze


  • Serves 4
  • 1 pound boneless skinless chicken breast, cut into 4 thin cutlets and then pounded to 1/4 in thickness
  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • 1/2 cup light cream cheese, at room temp {or your newly made lactose free 'cream cheese'}
  • 1/4 cup light brown sugar, packed
  • 1 tablespoon Dijon mustard
  • 1/4 cup pecans, chopped


  1. Place a dollop of cream cheese in the middle of each chicken breast and then roll up jelly roll style and secure with tooth picks.
  2. In medium skillet, over medium heat, add 1 tablespoon butter and 1 tablespoon oil and add chicken.
  3. Cook chicken for about 2-3 minutes on each side until browned and turn over using tongs carefully to keep filling inside the chicken.
  4. Place skillet cover over chicken and reduce heat to low. Cook for another 3-5 minutes until thoroughly cooked, turning once.
  5. Remove cover and add residual 1 tablespoon butter, brown sugar, mustard and pecans stirring to blend.
  6. Remove toothpicks from chicken [kinda important! Ha! :) ]
  7. Serve chicken and top with a spoonful of pecan mustard sauce.
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This recipe is FODMAPs Friendly and Gluten free if you use GF mustard such as Maille brand  & use the lactose free cream cheese if suffer from severe lactose intolerance.



Gluten Free Egg and Cheese Soufflé

At the New England Celiac Conference in October,  I visited the Udi’s Gluten free foods table to speak with the “Udi’s girls” about all their great gluten free products!  I recommend Udi’s products all the time to my clients with celiac disease or other digestive health concerns that require using gluten free (GF) products.

After meeting the Udi’s girls, I was contacted by Udi’s to see if I would be willing to whip up a GF recipe holiday recipe using Udi’s bread.  This kind of challenge is right up my alley! So…of course, I said, “YES! Send me some breads!”

At first,  I thought I would make some bread pudding but then thought perhaps I should try a more savory side dish.  My mom used to make this recipe called “cheese pit” during the holidays so I thought I would use that as my base recipe and as usual, add a little twist.  Years ago I made a cook book (back in the day of typewriters!) and included Mom’s cheese pit recipe. My cookbook is pretty beat up…but I guess that’s because it get’s good use!

I made my recipe with Udi’s white bread but I bet the millet chia would be good too!  {And for those non-gluten followers-sub in your favorite bread.}

I added Cabot Cheese’s Pepper Jack to my soufflé –to add a bite! (All Cabot Cheeses are gluten free per their website but always double check ingredients if you are not sure about gluten content or on the food manufacturer’s website for gluten information.)

Love this cheese.

After tossing ingredients together {recipe below} the mixture goes into the refrigerator overnight.  I didn’t have any chives on hand, so made it without this time.  But, I have to admit, it does taste better with a bit of chives. :)  This is what the mixture should look like when you wake up in the morning!

Cook it up and it looks like this!

Gluten Free Egg and Cheese Soufflé


  • This recipe is gluten free but does contain trace potential FODMAPs in Worcestershire sauce
  • 5 Slices Udi’s GF bread (White sandwich bread is low FODMAP)
  • 2 tablespoons butter
  • 4 eggs
  • 2 cups milk (use lactose free if lactose intolerance)
  • 1 cup favorite GF cheese (cheddar, pepper jack works well)
  • 1 ½ tsp. Lea and Perrin’s Worcestershire Sauce (It's GF too)
  • 1 ½ tsp. yellow mustard (check ingredients to ensure its GF mustard)
  • 1-2 tsp. fresh chives, finely chopped


  1. Butter bread and cut into cubes (about 6 cubes per slice.)
  2. Add buttered bread cubes to 8 x 8 casserole dish or 9 inch round casserole
  3. Whip eggs, milk, Worcestershire sauce and mustard together.
  4. Pour egg mixture over bread, cover tightly with plastic wrap and refrigerate overnight.
  5. Preheat oven to 350 degrees and bake for 55 minutes until cooked through and slightly browned on top.
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Yes, even my cat, Molly enjoyed the fun!  As she plays inside the Udi’s box!