Tag Archives: LOW FODMAP

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Low FODMAP Tips for the Holidays!

It’s time to get FESTIVE and enjoy some down time with family and friends! Image 3Just a few tips to keep your spirits and tummy happy and calm during the holiday season!

  • If traveling to your celebration, pack a ‘car or plane picnic’–a low FODMAP meal, suitable snacks (peanuts, gluten free pretzels, low FODMAP energy bar such as Go Macro peanut butter) rather than relying on fast food or other convenience options  that might not have suitable choices for your sensitive tummy.
  • Bring along your favorite low FODMAP appetizer or side dish or two to share–this will ensure you have something to enjoy during the holiday gathering too.
  • Pack plenty of your favorite low FODMAP beverages–water, peppermint tea, seltzer (if you tolerate the bubbles!) to keep hydrated during your travels and when you arrive at your destination.
  • Indulge in low FODMAP appetizers such as shrimp cocktail (add a splash of lemon-hold the cocktail sauce or just add a little), scallops and bacon, hard cheeses, olives, potato chips, baby carrots, bell peppers, cucumbers and other suitable veggies.  Bring along a lactose free dip made from Green Valley lactose free sour cream or lactose free cream cheese.
  • Ask the host in advance what the menu will be so you can get a heads up on what you can or can not eat during the celebration.
  • Eat a snack prior to going to the event so you can focus on the social aspects of the party rather than just the food!
  • Maintain your exercise routine! It’s easy to move away from your morning walk with all the hustle and bustle of the holiday but this can impact your digestive system!
  • Keep the libations to a minimum! Alcohol is a GI irritant!  Maybe just one glass of white or red wine? :)
  • Looking for appetizer recipe inspirations? How about trying the Pineapple Walnut Cheeseball, Buffalo Chicken Meatballs, or Lemon-y Kale Hummus?  Of course, I have a ton of recipes in my recipe section! Check it out here!

I am looking forward to family time and a bit of relaxing.  Wishing you the same! I will be away on vacation through the New Year! See ya next year! :)

Holiday wishes



Pineapple Walnut Cheese Ball

This month, I have been posting holiday inspired recipes. Have you noticed?

Just a few fun recipes to enjoy during the holidays including:  sweet potato soufflés, flourless chocolate cookies & Sweet and Spicy Pecans! Well, today is no different! You will go ape over this Pineapple Walnut Cheese Ball. It is so simple and so ridiculously creamy.  For me, this cheese ball is true comfort food.  And who doesn’t need a little comfort food during the hectic holiday season when you have to deal with the relatives?! (HA!) Just kidding, of course!

IMG_8884editA little green scallion adds a hint of onion flavor to the sweet pineapple and cream cheese  mixture. Trust me….it’s all good.
IMG_8871editOH…did you know Green Valley offers a lactose free cream cheese? I was so excited to see this product!! Seriously, I get way too happy when I find food product that my FODMAPers can eat!! Thanks Green Valley!!

creamcheese2I have made this cheese ball twice already this holiday season.  One day, it was my lunch! Oops.  I didn’t eat the whole thing (thankfully)…but it would be easy to.  It’s that good.

And the winner of the holiday tags is Stacey!! Thanks for all your wonderful comments!

Pineapple Walnut Cheese Ball


  • Makes one cheese ball--serves 8 people
  • 1/2 cup crushed pineapple: either use canned crushed pineapple drained of all the juice or pulse fresh pineapple in the food processor and drain any fluid (consistency should be like crushed pineapple--not pureed.)
  • 1, 8 ounce container Green Valley lactose free cream cheese (slightly softened at room temperature)
  • 2 tablespoons sliced green onions
  • 1 cup chopped walnuts


  1. Place a piece of parchment paper on your table.
  2. In medium bowl, mix together pineapple and cream cheese until blended.
  3. Fold in green scallions.
  4. Form into a ball and place on parchment paper.
  5. Add walnuts to parchment paper--and roll ball over walnuts evenly covering the cream cheese mixture.
  6. Place on plate, cover with plastic wrap and keep in refrigerator until serving.
  7. Serve with suitable crackers.


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!


Flourless Chocolate Cookies


  • 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


  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.

baked nuts

Sweet and Spicy Nuts!

I am a huge nut fan. Are you?

Rich in magnesium, healthy fats and fiber…a handful of most nuts (peanuts, walnuts, pecans, macadamia, Brazil) are allowed on the low FODMAP diet.

baked nuts This delicious spicy nut recipe came across my desk from my client, Esther! Thanks Esther for sharing this with me.  :)

To make these spiced pecans you simply mix a collection of  spices, light brown sugar, butter and soy sauce. Drizzle the mixture over the nuts.spiced nuts drizzled

Then bake them up.  Honestly, I expected them to taste good…but they exceeded my expectations! Superb!

spiced nutsI actually followed the recipe for these spicy pecans without even one tweak….You can find the Spicy Pecan recipe here! Just be sure to use chili powder that is free of onion and garlic. I like McCormick’s Chipotle chili powder which gives a hint of smoky flavor.

Oh…and while we are on the subject of nuts! I am also quite addicted to the Union Square Cafe Nut recipe found on the Food Network site here.  These nuts include brown sugar, butter, fresh chopped rosemary and cayenne pepper which is mixed and simply drizzled over warm toasted nuts.  I use a mixture of peanuts, walnuts, pecans and hulled pumpkin seeds. Ridiculously amazing.

The hardest part is keeping the portion reasonable. FODMAPers: limit to one handful per sitting!! Note: Brazil nuts just got the Monash ‘green light’! Check out the Brazil nut info and Monash’s new blog!  And note: small amounts of almonds (10) and hazelnuts (10) are ‘green lighted’ too!

I love both of these recipes for holiday gatherings….and I hope you do too! :)

pb cookies ready to eat

Flour-less Oatmeal, Peanut Butter & Dark Chocolate Cookie

I have been on Pinterest a little more than I want to admit these days.  And I stumbled onto a flour-less and butter free peanut butter cookie.  So I printed off the recipe, tweaked the recipe (I can’t help myself) and created a yummy low FODMAP cookie recipe for you.

Hello, flour less butter free peanut-y yumminess. flourless pb choc cookies

I found the original recipe here.  

This recipe made 18 good size cookies.  You could definitely make the cookies smaller and get 20 or 22 cookies.  I made half the batter pretty much as written subbing in brown sugar and adding a little more oats.

In addition to dark chocolate chips which I rough chopped first… (check out my broken tipped knife that I broke trying to cut squash….yikes!)Dark chocolate chipsI added a little chopped walnuts and a handful of shredded coconut–which to me, really zipped up the cookie a bit.pb cookies ready to eatThis weekend, Russ and I organized our dining room.  Our dining room table is one of my favorite pieces of furniture and it would be really nice if you could actually see it!  It is somewhat of a catch-all for laundry, papers, boxes, crafts supplies…you name it.  It’s been a 2 day process to get some semblance going in there….but we are making serious headway.  Boy, it always feels so good to get organized.  By nature, I am very unorganized.  I am too busy learning, crafting and having fun.  Cleaning or sitting still ….yeah, I am not very good at that.  :)

I had a busy week. I flew to Omaha and did a webinar and live talk to a large group of dietitians on FODMAPs and the benefits of using sprouting foods for digestion and nutrient intake. This is my second trip to Omaha to speak this year!  I love being on the road and meeting new colleagues…but it always is good to come back home.  I love love love traveling….but I am a homebody in general. How about you?

Today, I did want to announce the winner of the The Everything Guide To The Low-Fodmap Diet: A Healthy Plan for Managing IBS and Other Digestive Disorders book!  This book was graciously donated to me to give to one of my blog followers! Yay!  The winner is…..<drumroll>  Mary!! Mary, you have been notified via email!  And thanks EVERYONE for sharing all your amazing and tasty recipe ideas!!! I so appreciate it. Will work on a Thanksgiving post soon too.

Up next, a yummy chicken recipe!!

And here is the Flour-less Oatmeal, Peanut Butter & Chocolate Chip Cookie!  Do you best to limit to one or maybe two cookies per sitting!! MMMMMmmmm!! Enjoy!!

Flour-less Oatmeal, Peanut Butter & Dark Chocolate Cookie


  • 1 cup all natural peanut butter, well stirred
  • 2/3 cup packed light brown sugar
  • 1 1/2 teaspoons vanilla extract
  • 2 large eggs
  • 3/4 cup quick oats
  • 1 teaspoon baking soda
  • 2/3 cup dark chocolate chips, rough chopped
  • 1/3 cup chopped walnuts
  • 2 tablespoon shredded coconut (unsweetened or sweetened w/ sugar works)


  1. Preheat oven to 350 degree F.
  2. In medium bowl, add peanut butter, brown sugar, vanilla and blend to mix
  3. Add in eggs and beat with mixer until well incorporated about 1-2 minutes.
  4. Add in oats and baking soda.
  5. Fold in chocolate, walnuts and coconut
  6. Drop dough onto cookie sheet lined with parchment paper about 1 heaping tablespoon per cookie and 2 inches apart.
  7. Flatten top of cookie with hand to make them rounded and prettier!
  8. Bake until edges are light brown about 9 minutes.

Crystal's bok

What the heck is gastroparesis?

Today’s topic will be about a functional gut disorder called gastroparesis.  In short, this is a condition in which the stomach is very slow to empty.  Typically, strong muscular contractions push food through your digestive tract. In gastroparesis, the muscles in the wall of your stomach work poorly.  This inhibits food from being emptied adequately. Gastroparesis can lead to nausea, vomiting, fluctuations in blood sugar and contribute to poor nutrition.

Typically, the test to determine if someone has delayed stomach emptying is called a gastric emptying test.  For additional info on gastroparesis and testing, WebMD has a great overview here. I have worked with quite a few patients that have both IBS-C and gastroparesis.  There is also an overlap of small intestinal bacterial overgrowth (SIB0) in patients with a diagnosis of gastroparesis–so discuss this possible relationship with your gastroenterologist to see if you should have testing for SIBO.

One of my favorite educators on this topic is Crystal Saltrelli.  Crystal is a Certified Health Coach, speaker, and author  that helps people worldwide learn to live WELL with gastroparesis. She’s a graduate of Dartmouth College and the Institute for Integrative Nutrition and the author of Eating for Gastroparesis and Living (Well!) with Gastroparesis. Diagnosed with idiopathic gastroparesis herself at age 23, Crystal is living WELL in western NY with her husband and their two-year old daughter, Lilianna.  I was fortunate to meet Crystal this summer as we both joined the Digestive Health Alliance to lobby congress for more funding for research for functional gut disorders such as IBS and gastroparesis.kate and crystalThe DHA is the grassroots arm of the International Foundation for Functional Gastrointestinal Disorders (IFFGD).  IFFGD is a great resource for accurate digestive health information, support, and assistance about functional gastrointestinal and motility disorders.  While writing this post and adding proper links to sites, I noticed a photo of the group I lobbied Congress with is on the  the front page of DHA’s website.  How cool is that?!  IFFGD just published some great info on gastroparesis in their DigestiveHealth Matters newsletter.  I joined IFFGD to receive their informative newsletter and learn about great breaking new research but also to support  their efforts to help people with functional gut disorders.

Here are a few take-a-ways that I think people with functional gut disorders should know about gastroparesis:

  • Symptoms of gastroparesis include: nausea, vomiting, stomach fullness after a normal size meal–shortly after eating.
  • It’s important to discuss these symptoms with your doctor.
  • Gastroparesis can occur in all ages.
  • There are dietary interventions that can ease symptoms including minimizing (not eliminating) fat and fiber.  And a low FODMAP diet helps symptoms for some people too!

Crystal recently published her latest book, Eating for Gastroparesis, which has great tips, recipes and lifestyle guidelines for those living with this gastroparesis.  I, for one,  will be trying Crystal’s recipe for a Pina Colada smoothie which looks super easy to make and yummy!! :)  And the GREAT news is the I have a copy of this book as a give-a-way! If you have gastroparesis and want more information…please leave a comment after this post and include your favorite sites to receive accurate info & recipes for gastroparesis AND you will be entered a chance to win this AWESOME book!


Crystal's bok

This is my second post on gastroparesis, so check for more info here including a great low FODMAP gastroparesis food checklist by health coach, Stephanie Torres.

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.

colorful dragon fruit

Beyond the Banana

In a fruit rut?

Do the same fruits wind up in your grocery cart every week?  Perhaps you might give dragon fruit a try.  Check out this gorgeous fruit!colorful dragon fruitFriedas.com contacted me to see if I would like some of their delicious dragon fruit and of course, I said, “YES!”  Friedas has a nutrition campaign called, “fear no fruit”, in an effort to help consumers try new and unusual produce! I love this concept.  Check out more here!

Russ and I purchase a big bowl of pre-cut fruit at Whole Foods just about every week.  I know I would save a few bucks if I did the dicing myself…but the reality is…I definitely eat more fruit when I leave that job to somebody else. :)  So for us, it’s worth the extra money. Fortunately, so many fruits are allowed on the low FODMAP diet…just don’t eat a fruit salad the size of your head! One serving per sitting!

whole food fruit bowl

I tend to be a creature of habit when it comes to buying fruit, how about you?   I do, however,  LOVE trying new produce when I find it… and dragon fruit is one of those fruits that lured me in!

Dragon fruit is a low FODMAP fruit option (yay!) and has a mild but tasty flavor.

Want to learn more about dragon fruit? Check out my colleague and fellow dietitian, Monica Lebre’s informative post here!

Whether it be fruit or even life…it’s easy to get in a rut.  Try to step outside your typical fruit bowl…and explore and enjoy new tastes, flavors and life experiences.

Grilled melon

Grilled Cantaloupe & Prosciutto

Today I thought I would share an easy appetizer recipe with you…Grilled Cantaloupe and Prosciutto! Grilled melon

Simply wrap cantaloupe with thinly sliced prosciutto and secure with water-soaked toothpick.proscuitto and melon

Place on grill until lightly browned–turning to ensure evenly browned sides.

I would suggest subbing in pineapple chunks for the cantaloupe as another tasty combo.  A little drizzle of balsamic vinegar might add a nice touch too!  Get creative! :)

Remember:  Soak toothpicks in water to reduce the burned wood effect.  (I could have done that for a bit longer than 5 minutes–maybe 30 minutes prior to using!)

No recipe for this one. Just make as much as you want!  Of course, FODMAPers don’t go overboard with the portion! (1/2 -3/4 cup max..with the cantaloupe).

I hope your week is going well!  Hip Hip Hooray for the upcoming long weekend in the US!