Tag Archives: gluten free

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Flourless Chocolate Cookies

These flourless chocolate cookies are so rich…you only need to eat one to fulfill even your most serious chocolate craving!

For real.

cookie stack

The ingredients are minimal.

ready to cook now

I added a little Taza salted almond dark chocolate because I had some on hand–and because it is the best chocolate I have ever tasted but semi-sweet chocolate chips can be added as a substitute.

choc chopped

This cookie recipe calls for 3 egg whites –which made the batter nice and fluffy.mixture chocolate

I made 32 smaller size cookies. You could eat 2 but I bet you’ll find one to be enough.

cookies ready for the oven

These cookies will make for a delightful low FODMAP treat this holiday season!  I really think {and hope} you’ll love them!

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Flourless Chocolate Cookies

Ingredients

  • Makes 32 small cookies
  • 3 egg whites
  • 1 3/4 cup confectioner's sugar
  • 3/4 cup unsweetened cocoa powder
  • 1 1/2 teaspoons pure vanilla extract
  • 2 tablespoons semi-sweet chocolate (rough chop the chips, I used Taza salted almond chocolate)-optional

Instructions

  1. Preheat oven to 350 degrees F.
  2. Line 3 cookie sheets with parchment paper.
  3. In medium-large bowl whip egg whites until fluffy-forming soft peaks. Gradually add in sugar, cocoa and vanilla.
  4. Fold in chopped chocolate, if using.
  5. Drop by teaspoonful onto baking sheets into 32 small size cookies
  6. Bake for about 8 minutes-should be a little puffed up with a slight crust on top of cookie.
http://blog.katescarlata.com/2014/12/07/flourless-chocolate-cookies/

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.
http://blog.katescarlata.com/2014/07/19/chocolate-chip-cookie-dough-cheesecakes/

Lemon Zested Blueberry Crisp

Hello FODMAP friends,

There is nothing quite as tasty as a fresh picked blueberry bursting in your mouth on a warm summer day! YUM! In fact, berry picking in the summer is one of my most favorite warm weather traditions. My favorite… the blueberry.

I created a recipe combining two of my most favorite flavors–lemon and blueberries and made a delightful blueberry crisp.   Really, how can you go wrong with those flavors?

Check this out!lemon zested blueberry crisp ready to eatI mixed up a crisp topping with a little brown rice flour, oats, chia seeds, shredded coconut and cinnamon –and just 1/4 cup of melted butter.  So good.

For those on the low FODMAP or gluten free diet, this recipe is created especially for you! Gluten intolerance folks should be sure to select gluten free oats and chia seeds.

My recipe was featured on Stone Soup, a blogging platform of the Academy of Nutrition and Dietetics that features many tasty and healthy recipes created by dietitians.  Check out Stone Soup for some great recipes for you and your family!

Blueberries offer a big nutritional bang for their buck! A top dog for their super rich antioxidant content, blueberries are key for brain health and memory functioning. They help keep our ticker healthy by minimizing cholesterol levels and plaque formation. Blueberries, also, keeps inflammation at bay and since many major diseases such as arthritis, obesity and diabetes are inflammatory—we could all use some anti-inflammation nutrition. The polyphenol components of blueberries may play a part in bone health too! An additional perk, blueberries may even lower risk of breast cancer.

To learn more, check out this USDA’s website for review of interesting studies featuring blueberries or some of their active components.

I admit I am obsessed with blueberries. I add them to my meals every chance I get. Here are a few ways you too can boost some blue in your diet:

  • Top your yogurt (lactose free, of course, if you are lactose intolerant) or oats with some fresh blueberries
  • Whirl some frozen blueberries and Greek yogurt (lactose content in Greek yogurt is typically far less than traditional-check your personal tolerance to this high protein food or sub in lactose free yogurt) for a quick and easy smoothie.
  • Toss some sliced kale, feta and blueberries together with lemon and olive oil dressing for a refreshing summer salad.
  • Add blueberries to your favorite pancake or muffin recipe for an occasional breakfast treat.

Want to try my Lemon Zested Blueberry made healthier Crisp recipe? Well, then, here you go!

blueberry zested crisp ready to eat

Lemon Zested Blueberry Crisp

Ingredients

  • Serves: 6
  • 1 1/2 pints fresh blueberries, washed
  • 1 tablespoon corn starch
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon lemon zest
  • 1/4 cup granulated sugar
  • Topping:
  • 1/4 cup brown rice flour
  • 1 tablespoon chia seeds
  • 1/2 cup oats (quick or old fashioned work)
  • 1/4 cup packed brown sugar
  • 1 teaspoon cinnamon
  • 1 tablespoon shredded coconut
  • 1/4 cup butter, melted

Instructions

  1. Preheat oven to 350 degrees
  2. Add blueberries to 8 x 8 square pan.
  3. Sprinkle cornstarch, sugar, lemon juice and zest evenly over berries and stir to combine.
  4. Make topping by mixing all topping ingredients in small bowl until blended.
  5. Place topping mixture over blueberries evenly.
  6. Bake for about 25 minutes--topping should be slightly brown and blueberries bubbling on the sides of dish.
  7. Let cool for about 5 minutes and then evenly dish out.
http://blog.katescarlata.com/2014/07/12/lemon-zested-blueberry-crisp/

FODMAP News:

I am working on some fun new FODMAP education handouts.  I will be posting a cute one later this week. Stay tuned.  Have any ideas for handouts you would like to see? Post a comment.

In the twitter world: Sue Shepherd, the dietitian that coined the term FODMAPs and initiated the research in this area of digestive health  will be answering questions live via twitter on  Wed, July 16th at  9 PM Victoria Australia time or IN BOSTON (US-EST) that translates to 7 AM, Wed, July 16th.  Follow hashtag #eatkit

Enjoy the weekend.  See you soon

 

Brazilian Cheese & Rosemary Rolls

Happy Monday! The sun is shining in my backyard this morning….which is a happy sight after a mostly rainy weekend. Despite the rain, Russ and I got in two nice runs.  Spring is sprung…and the green grass and budding trees are really so nice to see after our brutally cold winter!

I am gearing up for a busy work week–that ends in doing 2 dietitian FODMAP workshops.  Educating dietitians about FODMAPs is one of the best parts of my job! :)

Today, I wanted to share a really easy cheese puff/roll recipe.  Outside of buying a little tapioca flour/starch–the recipe is made with common ingredients.  I added some fresh rosemary to my Brazilian cheese roll recipe–but you can leave it out or add another fresh herb such as thyme if you want to.  cheese rosemary rollsMy son, Brennan chowed these mini rolls –made easy right in a mini muffin tin.

I learned about cheese puffs on my recent trip to Little Rock, Arkansas.  I enjoyed a wonderful dinner with my dietitian colleagues at a small Brazilian restaurant in Little Rock. We ordered a side of these rolls and they were delicious.  So…when I got back home, I found a few recipes and tweaked one to create these yummy rolls.

Here they are ready for the oven…cheese rolls ready for the oven

And they puffed up so effortlessly!cheese rolls

So…..my blog’s recipe ‘plug in’ is going through some growing pains–and I had to disable it to write a post.  So…for this recipe I am going to link you to the recipe–with hopes that my normal recipe posting will be up again soon.

I hope you try these delightful little rolls…and enjoy the week ahead!

Click here for Brazilian Cheese & Rosemary Rolls

 

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)

Ingredients

  • 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)

Instructions

  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.
http://blog.katescarlata.com/2014/02/04/frosted-biscotti-low-fodmap/

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)

Ingredients

  • 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)

Instructions

  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.
http://blog.katescarlata.com/2013/11/20/baked-shrimp-scampi/

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

Ingredients

  • 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

Instructions

  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.
http://blog.katescarlata.com/2013/05/04/chocolate-coconut-cookies/

 

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

Ingredients

  • 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)

Instructions

  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)
http://blog.katescarlata.com/2012/10/02/spook-tacular-cookies/

 

 

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

Ingredients

  • 1/2 cup melted butter OR oil of choice (I used melted coconut oil)
  • 2/3 cup packed brown sugar
  • 1/2 cup all natural peanut butter (Smucker's or Teddie brand)
  • 1 egg
  • 1 tsp vanilla
  • 1 1/2 cup oat bran
  • 1 cup whole-wheat pastry flour (I used King Arthur gluten free multi-purpose flour and so should low FODMAP diet peeps)
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/3 cup shelled unsalted sunflower seeds (optional)
  • 1/4 cup unsweetened coconut (optional)
  • Dark chocolate chips if desired.

Instructions

  1. Preheat oven to 350 degrees.
  2. Prepare cookie sheets with parchment paper.
  3. In medium bowl, add and blend oil, sugar, peanut butter, egg and vanilla.
  4. Blend in oat bran and flour. (FODMAP peeps use acceptable gluten free flour blend)
  5. Add optional ingredients.
  6. Using measuring tablespoon drop by spoonful about 2 inches apart on cookie sheet.
  7. Using fork make criss-cross marks on cookie.
  8. Can also use this batter as a tart crust.
  9. Bake for 6 minutes and a bit longer if making tart shell. Should be slightly brown on edges.
http://blog.katescarlata.com/2012/08/31/peanut-butter-oat-bran-cookies-with-sunflower-seeds-and-coconut/

 

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)

Ingredients

  • 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

Instructions

  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.
http://blog.katescarlata.com/2012/05/07/tomato-lime-quinoa-salad/