Tag Archives: Kate Scarlata

Monash U gives thumbs up to dark chocolate (FODMAP update)!

Okay, I stumbled on some new info this morning…and since chocolate has been a HOT topic…

Drum roll, please!

You can officially say, yes, to chocolate….dark chocolate that is.  But the quantity limit is about 2 tablespoons of mini semi-sweet chocolate chips or 30 grams.  BUT….yes, I will take it!  I have been allowing small amounts of semi-sweet chocolate chips in my recipes…. but today, I can rest easier knowing that they are officially allowed!Dark chocolate

White chocolate and milk chocolate had moderate amounts of lactose–so are ‘yellow or amber lighted’ on the app.

Click here to see the info as stated by the Monash Uni researchers!

Yay!

 

FODMAP twitter chat!

What are your thoughts about twitter?Unknown-8

I know many people think twitter is a crazy waste of time.

To be honest, I joined twitter somewhat reluctantly as I had no clue what it was about…and what value it might add to my career.  But, other dietitians urged me to give it a try.  So…I joined.

At first,  I spent very little time tweeting. I was a bit unsure of what I should really even say.  But, soon enough, I realized I could follow other health care professionals around the globe that shared my interest in digestive health and I started to shared information that I knew–and in return, I received information I was seeking from others.  Now…I have to say, I love twitter!Unknown-9

One of my favorite things about twitter is twitter chats.  And this is where you all come in.  I will be moderating a twitter chat with two very smart Monash University FODMAP researchers, Jaci Barrett and CK Yao, on March 24 at 7 PM EST US time (Boston)….that would be March 25 at 10 AM Melbourne time and March 24 at 11 PM London time! And I hope to have participants from all over the globe.  You don’t have to tweet during a twitter chat–you can just follow the tweets! But if you want to ask a question….of course chime  tweet on in!

So here is how it works.  Get a twitter account.  Follow me @KateScarlata_RD I will be on twitter at 7 PM EST US on March 24 at 7 PM with the Monash researchers and will start asking questions.  If you want to follow all the questions I ask and all the answers that roll on in… put the twitter chat hashtag in the search bar on your twitter home page.  The twitter hashtag needs to be placed on all tweets associated with our ‘chat’.  The hashtag is #fodmapchat

When you put fodmapchat in your search section on your twitter home page you will start to see tweets related to our fodmapchat! You will need to keep refreshing your search bar to get the current tweets that are being typed in.

If you look closely in the grey search bar below on my twitter page–I typed in fodmapchat.Screen Shot 2014-03-13 at 8.22.54 PM

The twitter chat goes fast–lots of answers and tweeting back and forth.  The chat lasts for one hour.

Remember if you want to ask a question– be sure to put #fodmapchat in your tweet–or it will likely get missed.  I can’t promise that all questions asked will get answered but…many questions will be answered!  And if you have any burning questions–leave a comment and I will try to ask them during the chat!

OH…and I gave away two 21 Day Tummy Cookbooks today! Congrats Donna and Lora!

FODMAPs and YOU!

I am heading off for vacation for the week, so you might not be hearing too much from me.

Hang tight, I will answer your questions on my return!

BUT I did want to mention for those of you in the New England area…I am very excited to be hosting a low FODMAP cooking, eating, shopping class at the Whole Foods Culinary Center at Legacy Place in Dedham, MA on February 27 from 5:30 PM to 7:30 PM.  Here is the flyer so check it out!  The class is limited to just 24 participants so that I’ll have enough time to give everyone some personal attention!  Hope to see you!  

TO register or learn more about workshop, click here NOT on picture below!

FODMAP Workshop Legacy

Dr. Oz says “F” is for…FODMAPs

Say…..what?????

To say I am on a mission to get the word out about the low FODMAP diet for those experiencing digestive discord:  gas, bloating, and simply miserable belly busting misery….would be an understatement.

Years ago, when I was combing through the research and stumbled upon the term FODMAPs, I had an “Ah-ha” moment.   The science of how a low FODMAP could minimize gas, bloating and tummy trouble just made sense.  And for someone troubled with post-intestinal surgery belly misery…I was anxious to find some answers…not only for me…but the many clients that sought my advice.  So, today, for me…is a big victory.  Although I will continue to educate and spread the word about the low FODMAP diet, I feel so very happy that FODMAPs hits the big time!fodmap

Reader’s Digest provided me with an opportunity to blend a weight loss plan with a scientific approach to minimize IBS symptoms, reflux, and general tummy trouble in one, 21 day menu plan.  And Dr. Oz took notice! Yay!

So….FODMAPs took center stage today on the Dr. Oz show today, with author, Liz Vaccariello…and for that, we all deserve a little celebration!  Woot! Woot!trifecta

If you would like to join in for a facebook chat about 21 Day Tummy with Liz Vaccariello and I–we’ll be live on a Reader’s Digest Facebook page tonight at 7 PM EST.  {Sorry for short notice!} We’ll be talking up all of the “Belly Buddies” found in the 21-Day Tummy diet plan–turmeric, ginger, monounsaturated flats, anti-inflammation buster magnesium and so much more.  Come join the fun and bring your questions!

 

Lentil Pilaf

Look what I made today!  It’s Lentil Pilaf!  lentil pilaf

Honestly, growing up I can’t remember a lentil ever coming across my plate but raising my own kids I have been known to slip in a few lentils every now and again. :)

My first introduction to lentils came in the form of Near East Lentil Pilaf.  I made it and the kids ate it.  It was a proud nutritionist moment.

The next time I made lentil pilaf, I didn’t rinse my saucepan enough and the  pilaf came out soapy tasting. Oops.

My kids will never let me forget it. Ha!

Lentils are a great source of fiber, 9 grams in just 1/2 cup serving! WOW!!

Near East mixes are fine in a pinch but moving away from ‘boxed foods’ and into more whole foods, I thought I might just try my own lentil pilaf sans soapy-taste.

I started my recipe with a little garlic infused oil and added a red bell pepper.  Look at this beauty!pepper

So for my FODMAPers, lentils get the ‘green light’ especially canned lentils, 1/2 cup serving (without onion and garlic).  Westbrae makes an appropriate product. (Shout out to Lisa, my client, for finding these!)lentils

I drained and rinsed the lentils to lower the FODMAP content even more.lentils draining

Today, I cooked up some garlic infused oil (FODMAPers, of course, remove garlic after flavor infused), tossed in some chopped red bell pepper, added some cooked brown rice, some drained and rinsed canned lentils and garnished with fresh basil, scallion (green part only FODMAPers) and some sea salt and pepper.  I ate 2 large servings for lunch.  Deeeeelllish!pilaf

Now, on this beautiful sunny day, I have to haul my butt outside and take a run.  I make it sound like a chore, don’t I?  But, really, I do love every minute of it.

Lentil Pilaf

Ingredients

  • 1 Tablespoon olive oil
  • 1-2 garlic cloves, sliced
  • 1 red bell pepper, deseeded and chopped into bite size pieces
  • 2 cups cooked brown rice (can use Trader Joe's pre-cooked, frozen brown rice)
  • 1 15 ounce can Westbrae lentils or about (1 1/2 cup cooked lentils), drained and rinsed
  • 2 scallions, sliced (green part only FODMAPers)
  • 1/4 cup fresh basil, sliced
  • sea salt and pepper, to taste

Instructions

  1. Saute garlic in oil over medium heat in medium size skillet (FODMAPers remove garlic once flavor infused)
  2. Add in chopped red pepper and cook until fork tender.
  3. Fold in rice and lentils.
  4. Garnish with scallions and basil.
  5. Season with sea salt and pepper.
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A Cappuccino Snow Run

Russ and I have the BEST linens for our bed. They are made from bamboo and are super soft and ridiculously cozy.  Since we spend about 1/3 of our life in bed, why not make it special?   So…on this snowy and cold morning, I was a bit unmotivated to get out of my  toasty bed and put on my running clothes.  BUT I am sure glad I did.

Here I am… out in the blustery weather.kate running I am so glad Russ and I got out there to get a little work out in.  No one ever regrets exercising, right??

After our run, we always grab a coffee and walk home.  We do love this routine.  Today, we decided to go in deep and get a cappuccino.  Look at this frothy goodness…..MMMMM…  We order our cappuccino on the dry side– so it’s mostly frothy milk foam and an expresso shot. I can’t tolerate a lot of milk in my diet, so a dry cappuccino or even extra dry cappuccino has just the right amount for my body.  Russ goes a little heavy with the chocolate powder, don’t you think? Ha! :) Java

After our workout, we came home and whipped up a smoothie.  Frozen berries, a bit of pineapple, frozen cubes of light coconut milk, pepitas and lemon Greek yogurt.  OMG—so good and refreshing–and a good re-fuel for our muscles.

I got the cute cup…smoothie kate

And Russ got the short glass and fat straw.  (He likes the fat straws better….just in case you were wondering?!)

smoothie Russ

For a FODMAP friendly smoothie–opt for lactose free yogurt and keep your fruit to about 1/2 cup, FODMAP friendly options, of course. Pepitas or raw de-shelled pumpkin seeds are a GREAT source of magnesium.  Magnesium is a wonderful anti-inflammation mineral–great for after a workout too!

So… here’s to motivation!  Stay focused and get the exercise your body needs to stay healthy and strong. Put exercise on your calendar this week and stick to your plan!  Have a great week ahead and I am sure I will be posting soon some fun concoction made for you in my kitchen.

 

Can you say Bonnievilles Power Cookies rock?

For those of us with a little bitty sweet tooth, I have found a portable FODMAP friendly snack that you  just might enjoy…and, it was right in my own backyard!  Well, not literary in my backyard but baking up in a local Massachusetts kitchen.

I love supporting local businesses and it makes me really happy to support a woman on a mission to create a sweet treat with real ingredients that my patients can eat and most likely enjoy without consequence.  So for the gluten free crowd and my FODMAP peeps…be on the lookout for these GREAT cookies, Bonnievilles Power Cookies.  They are the brain child of Bonnie Clancy and yes, her cookie business, in many ways, is her baby….a growing baby that is!

These cookies are fab.bonnieville cookies

My personal favorite–the one covered with a smattering of coconut (coconut almond)….YUMMO!

Bonnievilles Power Cookies come in 6 flavors:  coconut almond, cinnamon ginger, cocoa cocoa, chocolate mint, peanut butter caramel, and salty peanut.

Here are some freshly baked cookies straight from the oven…bonnieville cookies from the oven

The cocoa cocoa are truly tasty too.  choc bonnievilles

If you want to learn more about Bonnieville’s and Bonnie Clancy’s story, Click here!

These cookies are found at local Massachusetts retailers including:

           Whole Foods Markets
            Foodies
            City Feed and Supply
            Harvest Coop
            Hingham and Milton Fruit Centers
            Juice Boston
            Pemberton Farms
            Russo’s
            Shaws
            Debra’s Natural Gourmet
            The Blue Glass Cafe
            Good Health Natural Foods
            Winstons gift baskets

But with such a great product, be on the lookout for them Nationwide…, if I was a ‘betting woman’ I would say they will be at a grocer near you REAL soon!

Here’s a picture I posted on Instagram of Bonnievilles Power cookies displayed at my local Whole Foods market.  Hey, if you are on instagram, follow me too @katescarlata.  I love ‘instagraming” pictures! Screen Shot 2013-01-30 at 8.48.41 AM

FODMAPers, these cookies contain brown rice syrup but one in which there is no excess fructose (per manufacturer) so should not pose a problem with your low FODMAP diet.  Of course, tolerance may vary amongst individuals.  Many of clients have tried these cookies and they have been well tolerated.

Disclaimer:  Bonnie shared cookie samples for my clients to enjoy.  And, of course, I raided her cookies too.  Thanks Bonnie for sharing your delicious  power cookies with me! YUM!

Kicked up Kale!

I have been craving kale lately.  Do you think only nutritionist’s say things like that?  Ha!  It sounds way too nutritionist-like. :)

I really do love kale salad–especially with a hint of  lemon and topped with my mustard dressing.  I like to kick up kale with a bit of feta cheese, cherry tomatoes, some pumpkin seeds or toasted pine nuts.Kale Salad blog.katescarlata.com

Kale is a superfood–full of nutrients and a anti-cancer powerhouse.  I’ll take some of that!

For salad, I like to chop the kale very fine.kale, chopped

And for my FODMAPers, kale as you may know was one of the more recently added foods to the low FODMAP diet list.  Yahooooooooo!

Speaking of the low FODMAP diet, I updated my checklist this week…so check it out here!

So tonight, it’s all about some pan seared chicken and a REALLY big kale salad full of yumminess!

Kale Salad and chicken

Kicked up Kale!

Ingredients

  • 4 cups thinly sliced kale leaves
  • 1-2 teaspoons olive oil
  • Half a lemon
  • 1 cup cherry tomatoes, chopped in half (I used a mix of red and yellow)
  • Pea shoots, 1 handful, chopped for texture (FODMAPers not sure these have been tested)
  • 1/3-1/2 cup crumbled feta
  • 1/4 cup toasted pine nuts (I toasted my pine nuts in a drizzle of garlic infused oil in a skillet until lightly browned.)
  • Mustard Dressing:
  • 1 Tablespoon red wine vinegar
  • 1 teaspoon Dijon Mustard (I use Maille)
  • Sea salt
  • 3 Tablespoons olive oil

Instructions

  1. Place the kale in a salad bowl.
  2. You can drizzle a bit of oil on the freshly sliced kale and massage it into the leaves using your hands, this softens the kale and it tastes better.
  3. Drizzle juice from lemon onto kale.
  4. Toss in the rest of the salad ingredients.
  5. Mix up dressing with a fork to blend, and then drizzle over salad.
  6. Enjoy! This salad should serve 4 nicely.
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Dill-y Chicken Salad

My son Brennan has been on a chicken salad kick.  So, I decided to whip some up last week!  I would rather he take some chicken on his sandwich than revert back to processed deli meats, which we could all do without.

I have to say, my German Dad was a huge cold cut man.  He loved them and as such, I grew up with ham, bologna and liverwurst pretty regularly.  But, I really do try to minimize this processed stuff as we all know it’s full of salt, preservatives and chemicals.

I make chicken salad typically with a whole breast of chicken simmered in a stock pot with carrots, celery stalks and leaves, a bit of sea salt and pepper and a splash of white wine, if I have it. I just had the boneless skinless breast handy so used them up for my recipe.chicken broth boiling

I cook the chicken in this mixture, strain the broth and freeze it as a nice natural and inexpensive (and low FODMAP) broth to use later in the week or month.saving broth

My mom taught me to boil up the chicken just until about fork tender and then shut off the heat and let the mixture sit, covered for about 90 minutes-no more!  This allows for a gentle slow cook.  The chicken is so tender and perfect for my chicken salad!chicken salad 1

I chopped up the cooked chicken, add a bit of fresh lemon juice, light mayo and some dill.  I just had dried dill but fresh always is best if you have it! Certainly you could vary this recipe and skip the dill and add some tarragon OR make a sweeter version and add some sliced red grapes. (FODMAPers limit to 20 grapes per sitting–which really is a nice BIG amount!)

YUM!  We all enjoyed this chicken salad over winter break and hope you make some to enjoy too!

Dill-y Chicken Salad

Ingredients

  • 2 medium whole chicken breasts or 6, 3 oz boneless breasts
  • 8 cups of water
  • 2-3 carrots, chopped
  • 2-3 celery stalks with leaves, chopped
  • Splash of dry white wine, optional
  • Sea salt and pepper as desired
  • 1/3 cup light mayo or as desired ( I used Hellman's light)
  • 1 TB fresh lemon juice
  • Sprinkle of dill
  • Sea salt and pepper to taste

Instructions

  1. Add chicken, water, carrots, celery, wine (if using), salt and pepper to large stock pot over high heat.
  2. Bring mixture to boil until chicken fork tender-time varies depending on what type of chicken you use 5-20 minutes.
  3. Shut off heat and cover stock pot. Let sit for about 90 minutes to finish cooking.
  4. Remove chicken at that point, and chop into bite size chunks.
  5. Add remaining ingredients and refrigerate.
  6. Strain broth into ice cube tray or freezer bag and freeze for later use.
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Seared Cabbage Wedges

I hope everyone is surviving the holiday season…

As a holiday gift, Russ and I gave to each other a trip to Portsmouth, New Hampshire for two nights to regroup, relax, and unwind a bit before the new year.Portsmouth

Portsmouth is a quaint historic seaport with great shops and restaurants.russ portsmouth

We relaxed in the outdoor hot tub at the Wentworth by the Sea, and enjoyed a therapeutic massage.  A true break from our busy lives.  So…nice.

Portsmouth was still dressed in the holiday spirit and the window boxes were so beautiful!

window box

We took some time to create our 2013 bucket list–including a plan to book an overnight each quarter of 2013 so we can unwind and explore together.   We also included in our 2013 bucket list some adventures such as biking the Cape Cod canal, hiking Mount Monadnock and to complete a Color Run. We made sure we put dates on our calendar for our adventures….I find when I put plans in my calendar, we are more likely to complete our goal. We included a charity section on our bucket list too, to remember those that are less fortunate than us. We, of course, included a wellness section and a work/career section too.

Have you made your 2013 bucket list yet?

As much as we enjoyed our time away….It’s always good to come home.  We loaded up the house full of healthy groceries and I am ready to start cooking up some nourishing meals!

Today, since I had some cabbage from my winter share from Tangerini’s farm, I decided to make up some seared cabbage.  Just a nice and new way to enjoy cabbage! Mmmm…check out this cabbage.cabbage done

Common cabbage just got the ‘Green light’ from Monash University… courtesy of their new low FODMAP diet app.  Cabbage is a good source of Vitamin C.  As a member of the cruciferous family, cabbage is rich in cancer-fighting phytochemicals too.cabbage

Searing cabbage is quite easy.  Chop up the cabbage into little wedges or 3/4 inch thick pieces and perhaps add a bit of pepper.cooking cabbage

It browns up so nice!browning up

Season with either a drizzle of balsamic vinegar (FODMAP cut off for Balsamic is just 1 Tablespoon per serving!) or soy sauce depending on your preference.  

Seared Cabbage Wedges

Ingredients

  • 1/2 head of cabbage, chopped into small wedges or about 3/4 inch thick pieces
  • 2 Tablespoon olive oil
  • 1 garlic clove, cut in 3 pieces to sauté in oil (FODMAPers use garlic to infuse flavor into oil, them remove)
  • 1 teaspoon sesame oil
  • freshly ground pepper, to season (optional)
  • drizzle of balsamic vinegar (just a drizzle of balsamic FODMAPers) or soy sauce, per preference

Instructions

  1. In large skillet over medium heat, add olive oil and garlic pieces.
  2. Heat garlic to infuse flavor. (FODMAPers remove garlic at this time)
  3. Add cabbage carefully to skillet. Season with a little pepper, if desired.
  4. Cook cabbage for about 5-7 minutes on each side to sear and brown up. Turn periodically.
  5. Drizzle sesame oil to infuse a little nutty flavor when cabbage is almost cooked up.
  6. Serve on plate and drizzle with either balsamic or soy sauce.
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And here’s to a wonderful New Year to you and yours!