Tag Archives: Kate Scarlata

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.

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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

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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!

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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.  

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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!

 

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 eyeballs–more 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!

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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)
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Slow Cooker Stir-less Risotto

I love risotto but cooking it can be cumbersome.  The process requires constant stirring and the addition of  hot broth every second–or maybe it just seems that way– and sometimes, I simply don’t have the time to spend over the stove.

That is why, I love my slow cooker.

Simple add your favorite risotto ingredients and slow cook while you run around picking up kids, get a walk in with the dog, create a blog post…or at least that is what I will be doing. :)  With just one child left living at home… I still find I am busy, especially at the dinner hour.

Risotto is made with arborio rice.  This rice has high starch kernels that are white, short and fatter than most short-grain rices.  The increased starch content lends itself to a finished creamy textured rice dish.  What’s not to love about that!

This recipe is easy and yummy and can be adapted to your own concoction by  adding in your family favorites–peas and chunks of ham, chicken sausage, shrimp, caramelized butternut squash and spinach, kale, golden raisins and toasted pine nuts….you can get fancy or keep it simple. And of course, FODMAPers, choose your add ins according to your own tolerance.

I saute a bit of oil with fresh garlic.  [FODMAPers remove the garlic after you infuse flavor]. Carefully add the oil right in the crockpot, and add in some chopped basil leaves. Love fresh basil!

Add some chicken or veggie broth[FODMAP followers use homemade] and white wine [can omit wine if you want-just up the broth] and put on high for about 2  hours.

Just prior to serving toss in cooked meats, if desired–shredded chicken,diced ham chunks, sautéed shrimp. And add in some favorite leafy greens or peas–just to wilt or lightly cook up.

Garnish with fresh grated Parmigiano Reggiano cheese–expensive but OH>>>so tasty. This Italian Parmesan cheese has a granular texture that simply melts in your mouth and adds a savory finish to the risotto.

And of course you can always toss more fresh basil or chopped chives for a flavorful garnish.

Here’s a peek of my spinach risotto–simply make the basic risotto and add in chopped fresh baby spinach.  YUM!

I also experimented with a kale, raisins and pine nuts mixture.

{Kale has not yet been tested FODMAPers}

I just tossed in some chopped kale, raisins, and toasted pine nuts on top of the almost cooked risotto and let simmer for about 2-3 minutes.

Get creative people!  I know you can!

But before I let you go, I have a give-a-way for my FODMAP followers.  I just received a 3rd edition Monash University low FODMAP diet booklet to give-a-way!

One lucky winner will be randomly picked! Just provide a comment about what types of recipes you are hoping to see on the blog.  I need your help for some creative inspiration!

And on another important note:  The Kate Klim CD winner is Nan!  Thanks for providing a nice comment about how you spend quality quiet time with those you love!  Love it!

Here’s the basic risotto recipe for YOU!

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Slow Cooker Stir-less Risotto

Ingredients

  • 2 TB olive oil
  • 2 garlic cloves, cut in half
  • 1/4 cup fresh basil leaves, cut in slivers
  • 1 1/4 cup arborio rice
  • Splash white wine (about 2 TB)
  • 2, 14.5 oz cans chicken broth [FODMAP followers use 3 3/4 cup homemade chicken broth}
  • Salt and pepper, to season
  • ADD ins of choice: 2 cups fresh spinach {FODMAP friendly}
  • OR 1 cup chopped Kale, 1/4 cup raisins and 1/4 cup toasted pine nuts {not sure about FODMAP content of kale; limit raisins to 1 TB per serving}
  • OR Ham chunks and peas {FODMAP followers limit peas to 1/3 cup/ serving}

Instructions

  1. In medium size saucepan, add oil and garlic over medium heat to infuse garlic flavor. {FODMAP followers remove garlic}
  2. Add oil to crockpot carefully and add in chopped basil.
  3. Add in rice and mix to cover rice in oil mixture.
  4. Add in wine and broth. If not using wine, add 2 TB water or a bit more broth.
  5. Cook on high for about 2 hours or until rice looks creamy-not dry. DO NOT overcook or rice will become mushy.
  6. Add in cooked meats or green vegetables--just to warm up and blanch--about 2-3 minutes.
  7. Garnish with a generous amount of finely grated Parmesan cheese, chives and/or basil --if desired.
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Sante Fe Tomato Lime Chicken

It’s that time of year again!

Got out my slow cooker for some warm and hearty dinner recipes.

I love when my food cooks while I am busy doing other fun things.

While I was creating this slow cooker chicken dish I am about to share with you, my son, Brennan asked why I don’t usually follow recipes. I really didn’t have a good response except that I have ‘never been much of a rule follower.’  Just my nature. My husband, Russ on the other hand, is the BIGGEST rule follower I know. :)

Funny how that works, right?  Perhaps we balance each other out? :)

To start, I gathered a lime to juice.

Selected a yellow pepper and some scallions to dice.

Added a can of simple diced tomatoes.

Browned up some chicken and placed it on top of the diced vegetables.

I did add about 1/4 tsp. chipotle chili powder and about 2 TB of lime juice to the mix and cooked in my slow cooker for about 3 hours.

I shredded the chicken using 2 forks.

When the chicken was all cooked and almost ready to serve.  Brennan thought we should add a bit of cheese on top.

 Recipes should always be open to last minute improvising.

I also added a bit of cilantro because I love it –but completely optional–fresh basil might be nice too!

Great idea!  Cheese-y shredded chicken infused with lots of yummy flavors.

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Sante Fe Tomato Lime Chicken (FODMAP friendly)

Ingredients

  • 1 lb boneless skinless chicken breast
  • salt and pepper
  • 1 garlic clove
  • 2 TB oil
  • 1, 14.5 oz can diced tomatoes (FODMAP followers check ingredients)
  • 1 small yellow pepper, deseeded and chopped
  • 1 small bunch scallions, chopped (FODMAP followers use green part only) -about 1/3 cup
  • 1 large lime juiced (use about 2 TB juice)
  • 1/4 tsp Chipotle chili powder (FODMAP followers I do not know if this is low-may delete or check tolerance)
  • 1/2 cup shredded part skim mozzarella cheese
  • 2 TB chopped fresh cilantro or basil to garnish *optional

Instructions

  1. In large skillet heat the olive oil over medium heat and add garlic clove to season oil.
  2. Remove garlic.
  3. Season chicken with salt and pepper and cook about 3-4 minutes each side to brown the meat, but not cook through.
  4. Add tomatoes, diced pepper and scallions to crock pot that is set on low setting.
  5. Top with lime juice and chipotle seasoning if using and give a gentle stir.
  6. Place browned chicken on top of vegetables.
  7. Cover slow cooker and cook for about 3 hours on low.
  8. Take 2 forks and shred chicken.
  9. Sprinkle mozzarella cheese over the shredded chicken and replace cover on slow cooker for 5 minutes--cheese should melt right up!
  10. Garnish with fresh herbs if desired.
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Are you a rule follower my nature?

Creamy Coconut Rice

I love coconut anything.

So last night I decided to make some Creamy Coconut Rice for the very first time.

This is a quick fix recipe and my son, Brennan gave it the BIG thumbs up.

I typically use brown rice in my recipes.  I buy the Trader Joe’s frozen pre-cooked rice and use when in a rush to get a meal on the table.  {hmmm…seems like I am often in a rush…. :( }

To add a bit of variety I chose to cook up some Jasmine rice.

I added a 1 cup of rice to 1 1/2 cups water and 1 cup of lite coconut milk.

You can freeze any extra coconut milk in an ice cube tray and perhaps whip up some coconut milk ice cream!  Here’s a post on coconut milk ice cream.  It’s really yummy and low in #FODMAPs.

Here’s is the ‘creamy’ mixture simmering away…

I topped the cooked rice with just a little unsweetened coconut shreds.

Simple, creamy rice with a very slight hint of coconut.  This fits my criteria for comfort food.

Since I didn’t eat all of my caramelized butternut squash….I tossed some of the squash with the rice. I added some chopped cilantro because Russ and I like cilantro with just about everything! :)

Nice combo! This is a great way to add some butternut squash to your diet if you are following the low FODMAP diet which only allows a 1/2 cup serving of butternut squash per meal.  

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Creamy Coconut Rice

Ingredients

  • 1 1/2 cups water
  • 1 cup canned lite coconut milk (FODMAP followers be sure to check ingredients)
  • 1 cup jasmine rice
  • 1-2 TB unsweetened shredded coconut if desired for garnish and hint of flavor.
  • Salt and pepper to taste.

Instructions

  1. Bring water and coconut milk to boil in small-medium size saucepan over high heat.
  2. Add rice, stir and reduce heat to low and cover saucepan.
  3. Let simmer for about 15 minutes--stirring occasionally.
  4. Top with a dusting of unsweetened shredded coconut if desired.
  5. Add salt and pepper to taste.
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Enjoy the rest of the week ahead!  We are gearing up for some rain… Boo! :(