Tag Archives: Kate Scarlata


New Low FODMAP checklists

I have been working on some new FODMAP diet checklists for you!  Hope you like ’em!  :)

Here’s my latest LOW FODMAP food checklist:

Click here for printable low FODMAP food checklist

LOWFODMAP!CHECKLISTAnd here’s the HIGH FODMAP food list:   

Click here for printable HIGH FODMAP checklist

HIGHFODMAP!CHECKLISTAnd remember to learn the latest about FODMAP food composition, consider purchasing the Monash U low FODMAP diet app.  Monash U is the leader in accurate and up to date  FODMAP food analysis.

Mini Oat Coins

My favorite cookie by far is oatmeal…though I can’t say I would turn down a good peanut butter or chocolate chip cookie anytime soon either!  BUT, I have to admit I make a darn good oatmeal cookie. Today’s recipe is a mini low FODMAP version of your traditional oatmeal cookie.  So cute, right?mini cookies with tea

I made the dough into 4 long 1 1/2 inch diameter logs about 1 foot long, wrapped them up in wax paper and tossed them in the freezer.  Each log makes about 20 mini cookies.

When I was a little girl, there were these itty bitty cookies called Holly Hobby’s mini chocolate chip cookies.  I thought they were the cutest things ever.  And… they are the inspiration for trying a mini cookie today. I love Bob’s Red Mill Oat products best…available in gluten free oats if you also need to restrict gluten.mini cookies on doilyYou can make the dough in any size thickness you like–just adjust the cooking time if the cookie rolls and slices are larger.

cookies and dhalia

And…the Gluten free Cookbook winner is…Robin! This weekend…I will post my probiotic post! Promise.

Here is my low FODMAP cookie recipe.

Mini Oat Coins


  • Makes about 80 mini cookies (dough can be frozen for up to 2 weeks)
  • 1/4 cup butter, at room temperature
  • 1/3 cup light brown sugar, packed
  • 1/4 cup granulated sugar
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 3/4 cup oat flour (use gluten free if also following GF diet; I used Bob's Red Mill)
  • 1 1/2 cup old fashioned or quick oats (use GF oats if following gluten free diet, I used Bob's Red Mill)
  • 1/2 teaspoon baking soda


  1. Cream butter and sugars in medium size bowl.
  2. Add egg and vanilla to blend.
  3. Mix in oats, and baking soda.
  4. Get 4 pieces of parchment paper about 1 foot long.
  5. Add a little oat flour and add about 1/4 of the dough on each piece of paper.
  6. Roll dough into snake like roll about 1 1/2 inch in diameter and about 10-12 inches long.
  7. Place dough in freezer for at least 3 hours or overnight.
  8. Slice dough into 1/2 inch rounds and bake in preheated 350 degree oven for approximately 6 minutes.

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!

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!



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!


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


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


  • 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


  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.


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.