Tag Archives: LOW FODMAP

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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Banana Bread Brownies

I was an inspired this past week by a Pinterest post.  When I saw the picture of  banana bread bars with icing…I COULD NOT WAIT to make them.  Click here for the original recipe!  I admit, I am impulsive at times.  Some may say that being impulsive is a bad thing BUT most of the time it works for me! :)  If I see something I want, I go get it.  Right then!   When I am inspired by a recipe or even about a work project…I get moving RIGHT away…  So…enough about me, really…

How do these Banana Bread Brownies look to you?  I couldn’t wait to dig in…so I didn’t.  Ha! :) banana bread brownies

Yum, right?

Since this recipe required the use of extra ripe bananas, I might have to actually wait to make the recipe….OH no!  But, as usual I improvised.  I had frozen bananas in my freezer.  So, I popped them in the microwave to defrost and used them RIGHT away in the recipe.  Perfect. My first try of this recipe I used wheat flour and quinoa flakes.  BUT yesterday, I made the recipe FODMAP friendly with my newly overripe bananas!

I like to mash my bananas with my potato masher.  They get nice and mushy.

mashing banana I love walnuts in banana bread, do you?  If not, just don’t add ‘em. blending ingredBut really the best part of this recipe is the browned butter icing.  Seriously, this icing is ridiculously good. These Banana Bread Brownies with browned butter icing were so tasty!  The icing makes them very decadent….feel free to enjoy the brownies without it too.

banana bread brownies blog.katescarlata.com

I did use Chobani Greek yogurt in this recipe.  The entire 6 ounce container contains about 5 grams of lactose so should not pose a problem for most FODMAPers spread out in the entire recipe, however,  feel free to sub in lactose free yogurt.

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Banana Bread Brownies

Ingredients

  • 4 very ripe bananas, peeled
  • 1 cup granulated sugar
  • 1/2 cup melted butter or vegetable oil of choice
  • 6 ounce Chobani non fat plain Greek yogurt
  • 1 teaspoon vanilla extract or paste
  • 2 eggs
  • 2 cups gluten free flour (I used Trader Joe's gluten free all purpose flour)
  • 1 teaspoon baking soda
  • 1/2 cup chopped walnuts
  • Icing:
  • 1/2 cup butter
  • 2 1/2 cups confectioner's sugar
  • 1 Tablespoon milk of choice
  • 1 teaspoon vanilla or vanilla paste

Instructions

  1. Preheat oven to 350 degrees Farenheit
  2. Lightly oil 8 x 8 square pan.
  3. Mash bananas with fork or potato masher until creamy in medium size bowl.
  4. Add in sugar, butter or oil, yogurt vanilla and eggs until blended.
  5. Slowly add in flour and baking soda.
  6. Fold in walnuts.
  7. Pour mixture into prepared pan and bake for about 35 minutes. {You may want to cover with tin foil for the last 10 minutes of cooking to avoid over browning.}
  8. Prepare Icing: Brown butter in small saucepan over medium heat. Watching carefully and moving pan to move butter around while cooking. Remove from heat when butter is lightly browned.
  9. Let butter cool just a little -about 2-3 minutes.
  10. Stir in confectioner's sugar, milk and vanilla, blending until creamy with a fork, whisk or use electric beaters. (I used a whisk)
  11. Spread icing over warm brownies as it spreads easier.
  12. EAT!
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So before I leave you today, I have a question for you.

What’s your earliest memory of blissful happiness?

For me, this brings up a childhood memory… running around my house with my  basset hound Max chasing after me!  Max was the first to show me what unconditional love is all about. I have always been an animal lover.  Here I am with one of my many childhood cats!photo

Don’t forget to get in some blissful happiness this week!  Start my making a list of what makes you blissfully happy!  Then go get some!

Olive and Rosemary Chicken

Hello….

The sun is shining but it is freeeeeeezing out.  Seriously.  Is it Spring yet?

I can’t wait to get outside and putter in my garden.  I love Spring….or should I say, I love Spring when it is warm outside.

Last night, I have a few girlfriends over just to catch up and do a bit of crafting, a glass of wine…some good appetizers.

But before the girls came over, I whipped up on skillet chicken dish that came together quite nicely…if I do say so myself.

I wanted to keep the dishes to a minimum so I would have less to clean up.  Who doesn’t like that, right?  I absolutely LOVE cooking but the clean up…not so much. :)  My husband Russ can attest to that! Ha!

So, this is what I did…

I infused some garlic into my olive oil in a medium skillet.  {Remove garlic, after infusing flavor-FODMAPers} and then added 4, 4 ounce chicken breasts that I seasoned with sea salt and pepper.

I then added some fresh rosemary and let the chicken brown up a bit.

Then I added a medley of olives.  I used olives without the pit…a lot easier to eat!mixed olives

Covered the pan, took it off heat and let the flavors permeate the dish.

rosemary, chix olives

While still warm, I added about 1 cup of part skim mozzarella cheese.melted cheese on chicken

I served this dish with boiled pasta {FODMAPers use GF pasta} seasoned with a bit of olive oil, butter and Parmesan cheese.

chicken is served

A quick and easy meal.  And so very yummy.  By the way, have you seen my new dowloadable cookbook and 21 day menu plans!?

I am so excited about these low FODMAP resources!  Please spread the word! Monash Uni reviewed the cookbook and the sales support their amazing research.   Here’s the link to purchase!  Thanks for your continued support! :)

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Olive and Rosemary Chicken

Ingredients

  • 1-2 garlic cloves, cut in large chunks (to infuse in oil)
  • 1-2 Tablespoons olive oil
  • 4, 4 ounce chicken breasts (boneless, skinless)
  • Sea salt and pepper to season
  • Fresh rosemary (as desired, about 1 Tablespoon equivalent)
  • 1 cup mixed olives (get ones without pits!)
  • 1 cup shredded part skim mozzarella cheese

Instructions

  1. In medium skillet over medium low heat, add olive oil and garlic. (FODMAPers remove garlic pieces once flavor infused)
  2. Season chicken with sea salt and pepper and add to infused oil.
  3. Toss in some fresh rosemary. I added about 1-2 small sprigs or 1 Tablespoon chopped
  4. Brown on both sides cooking for about 20-30 minutes or until chicken is cooked through.
  5. Add olives and remove from heat and place cover over skillet. Let sit for about 5 minutes to infuse flavor.
  6. Add cheese sprinkling all over dish and return cover to help retain heat and melt cheese.
  7. Serve with salad and pasta dish or as desired. (FODMAPer: use GF pasta)
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Carrot, Banana & Kale FODMAP-friendly muffins

I slipped in a secret ingredient in my muffins this week.  Guess what it is?

Kale!

I know what you must be thinking… but really, most people love carrot cake and  zucchini bread…and these are sweet treats made with vegetables.  So, I say, give kale a chance!

I didn’t go crazy with the kale, just add some finely sliced kale to boost the nutrition in my muffins.

My first go around with this recipe was a fail.  Not a complete fail, I mean, I ate at least 2 of the muffins…but not good enough to post about it.   But…I think I got it right this time.

I know it’s a bit out there for some people to eat kale never mind put it into a muffin recipe…but sometimes you really do need to step out of your box, right?

I substituted in some quinoa flake cereal for some of the flour in this recipe.  Ancient Harvest makes quinoa flakes which you can also use to make a hot creamy breakfast cereal.  The quinoa flakes look like this…quinoa flakes

I tossed some almonds with cinnamon and sugar and put a bit of this mixture on top of the muffins before baking. Mmmmmm…nuts and cinnamonCheck out these babies…muffins in tin

Yup. So. Good.kale muffins done

 

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Carrot, Banana & Kale FODMAP-friendly muffins

Ingredients

  • 2 bananas, extra ripe and mashed
  • 2 Tablespoons 100% pure maple syrup
  • 2 eggs
  • 1/3 cup vegetable oil of choice
  • 1 teaspoon vanilla
  • 1/4 cup water
  • 3/4 cup Quinoa Flakes (I used Ancient Harvest brand)
  • 1/2 cup brown rice flour
  • 1/4 cup buckwheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • Cinnamon, a few dashes
  • 1 cup finely chopped kale leaves
  • 1/2 cup grated carrots
  • 2 Tablespoons granulated sugar
  • 1/3 cup sliced almonds

Instructions

  1. Preheat oven to 350 degrees
  2. Prepare 12 muffin tins with liners
  3. In medium mixing bowl, add bananas, maple syrup, eggs, vegetable oil, vanilla and water mixing to blend.
  4. Add in quinoa flakes, brown rice flour, buckwheat flour, baking powder, baking soda and a good dash of cinnamon (1/2 teapsoon or so) and gently blend ingredients.
  5. Fold in kale and carrots.
  6. Fill muffins liners about 3/4 full.
  7. Mix almonds with sugar and a dash of cinnamon and sprinkle the top of each muffin with a little of this mixture.
  8. Bake for about 12 minutes.
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Sesame Green Beans

Well….HAPPY Friday! I hope everyone had a wonderful week!  I had a great week working with many FODMAPers!  I am so grateful that I chose a career that allows me to work with people and help them feel better so they can get on with their productive and happy lives. :)

I am quite happy its Friday! I love taking it down a notch, relaxing and sleeping in!  I found out today that I will be heading to NYC  in a couple weeks again for work.  I am so excited to spend some more time with my daughter!

This week, I bought some green beans and made this yummy little sesame green bean dish.  So, I thought I would share it with you.  This recipe features some black and white sesame seeds. sesame seeds

A nice combination of green beans + sesame oil + sesame seeds + soy sauce.

First, I sautéed some green beans in sesame oil and some sliced garlic pieces (remove garlic after infusing flavor FODMAPers)  Add a splash of soy sauce and cover to steam for a few minutes over low heat.green beans on the stove

Then dress the beans up with some toasted black and white sesame seeds.

That’s it.green beans done

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Sesame Green Beans

Ingredients

  • 4 cups green beans, ends trimmed and washed
  • 1 garlic clove sliced to infuse in oil (FODMAPers remove after infused the flavor)
  • 1 Tablespoon sesame oil
  • 1 Tablespoon reduced sodium soy sauce
  • 1-2 teaspoons of sesame seeds, toasted (I used black and white)

Instructions

  1. In medium to large skillet, add sesame oil and garlic over medium heat.
  2. Saute to infuse garlic flavor for about 1 minute--(FODMAPers remove garlic after oil is infused with flavor)
  3. Add green beans and stir while cooking about 3 minutes.
  4. Drizzle with soy sauce.
  5. Reduce heat to low and cover pan.
  6. Stir occasionally to prevent burning. Let simmer until green beans are fork tender.
  7. Drizzle with toasted sesame seeds.
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http://blog.katescarlata.com/2013/02/22/sesame-green-beans/

ENJOY the weekend!  Restore, refresh and relax!

Carrot Ginger Soup!

After our trip to the farm this weekend to pick up our winter share and harvest our very own carrots {I am still so excited I had the opportunity to pull carrots out from the ground!}… I was on a mission to make up a delicious carrot-based meal.

And soup it is!

This simple Carrot Ginger Soup is delicious.

I dressed up the soup with some roasted kale shreds and toasted macadamia nuts. {I do get fancy sometimes!}

Check it out!

First I cleaned all the dirt off of my freshly picked carrots.

Then I peeled and cut them in thirds.

Popped them in a large stock pot with some chicken broth (FODMAPer use homemade broth) and some minced ginger.

When the carrots became fork tender, I whirled the soup in my Ninja blender.

Then since I had some kale, I cut it in to small strips, tossed in a bit of olive oil and sea salt and baked until crispy.

I also toasted some macadamia nuts too.  Wow…macadamias taste especially good toasted up.

I topped my carrot soup with a bit of kale and some nuts—and lunch was on.

Here’s the soup for my two men who happen to be looking for some lunch. How lucky are they?  

And we all cleaned our plates bowls…even me.  A full tummy and a happy tummy. 

I do love carrots, do you?

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Carrot Ginger Soup with Kale Shreds and Toasted Macadamias

Ingredients

  • 8 cups chopped carrots, peeled and cut in thirds
  • 5 cups reduced sodium and reduced fat chicken broth {FODMAPers make onion/garlic free chicken broth}
  • 1 Tablespoon minced ginger (Fresh or jarred)
  • Salt and pepper, to taste
  • 1 cup kale, cut in thin strips
  • 1-2 teaspoons olive oil
  • 2/3 cup macadamia nuts

Instructions

  1. Add carrots, broth and ginger in large stock pot over high heat until boiling.
  2. Reduce heat to medium and simmer until carrots are fork tender, about 20 minutes.
  3. Add a bit of salt and pepper to season the soup.
  4. Remove from heat and let cool for about 20 minutes.
  5. Meanwhile, cook up kale and nuts; preheat oven to 350 degrees.
  6. Line cookie sheet with parchment. Place kale and nuts on cookie sheet--in separate sections as they cook for different length of time.
  7. Drizzle oil over kale and massage oil into kale evenly.
  8. Sprinkle kale with a dash of salt.
  9. Bake kale and nuts.
  10. Nuts will be toasted in about 5 minutes; when toasted remove and set aside and return cookie sheet to oven.
  11. Bake kale for about another 8-10 minutes being careful not to burn. Stir occasionally for even cooking. Kale should be texture of tissue paper-light and airy.
  12. When soup cools a bit, add to blender and puree for about 3 minutes.
  13. Return soup to stockpot and reheat to warm.
  14. Serve soup in soup bowls, top with kale shreds and toasted macadamias.
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Mini Crustless Quiches

The sun is shining and that makes me happy.  This past week we had a quick run in with snow.  That made me a little unhappy.  I am just not quite ready.

Thankfully, with the sun brightly shining, Russ, Lucy and I got in 2 nice long walks this weekend!  We took in some of  nature’s beauty along the way.

This is bittersweet.Bittersweet reminds me of my 87 year old Mom, Dorothy as she is known to have bittersweet in a pretty vase displayed in her home.

This morning, I got out of bed early.  And got to work.  Look what I made…

These crustless mini quiches can be eaten right away or frozen for a quick microwave heat’n go breakfast.  My clients really like this recipe!  What’s nice about this recipe is that you can add whatever veggies you like {or tolerate} or happen to have on hand in your home.

Sauté your favorite veggies.  I cooked up about 1 1/2 cup mixture of a grated cooked potato, broccoli and summer squash, cooking for about 5 minutes until fork tender.  Then I topped the veggies with a good cup of baby spinach, cooking until  it was wilted.  Since my boys love their breakfast sausage, I cut up 2 Applegate breakfast sausage links and put them in 3 of the quiches and kept the other 3 quiches all veggie and low fat cheddar.

I filled a lightly oiled muffin tin with about 2/3 full of my cooked veggies.

I mixed up the eggs, Italian seasoning and a bit of milk.

Even used an Udi’s French roll to make a gluten free breakfast sandwich. (Udi’s shared some of these rolls with me to sample) And they are perfect for my FODMAPers to make a little sandwich!  But use whatever roll or whole grain English muffin that suits your personal tolerance.  

These mini crustless veggie-filled crustless quiches are a healthy protein rich breakfast!  You could also serve a couple of these mini quiches for lunch or dinner with a nice colorful salad.

I hope you all had a wonderful weekend.  Perhaps you can whip up some of these mini quiches for your week ahead!

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Mini Crustless Quiches

Ingredients

  • 1 1/2 cups chopped veggies (I used combo of summer squash, broccoli and grated cooked potato BUT red pepper and zucchini would be nice too!)
  • 1 Tablespoon olive oil
  • 1 cup fresh baby spinach
  • 5 large eggs
  • 1/4 cup low fat milk (fodmaps can use lactose free but this small amount should not pose problem)
  • 1/2 cup reduced fat cheddar
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 350 degrees and lightly oil muffin tin ( for 6 quiches).
  2. In large skillet over medium heat, add 1 tablespoon olive oil and 1 1/2 cup veggies of choice.
  3. Cook while stirring for about 5 minutes.
  4. Add in spinach and cook to wilt spinach. Drain any excess liquid from mixture.
  5. In medium bowl, add eggs, milk, cheddar and Italian seasoning. Whisk ingredients until blended.
  6. Place veggie mixture evenly in each muffin tin--filling about half way full.
  7. Top with egg mixture filling until about 3/4 full. (Don't fill to very top as mixture does expand a bit)
  8. Place in oven and bake for about 30 minutes or until eggs are set and cooked through.
  9. Let cool for about 10 minutes.
  10. Run a butter knife around the quiche to loosen and remove.
  11. Enjoy!!
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Best Ever Carrot Cake Pancakes

Today, I am fortunate to have Lauren Adler Dear, a dietetic intern at Beth Israel Deaconess Medical Center work with me on a blog post.

Lauren came up with an awesome recipe for you.

Hi everyone, I’m Lauren and I am so excited to be here today learning from Kate. My interest in nutrition stems from my experiences after college where I worked on organic farms and taught gardening and cooking to middle and elementary school students. Kate was fortunate to receive carrots this week in her weekly farm share. Fall is the perfect season to mix sweet farm fresh carrots with warm winter spices. These carrot cake pancakes are a perfect way to slip some vegetables into your breakfast.

Here’s our creation. The maple yogurt topping and pecans truly complete these hearty and very tasty pancakes.

First we started with farm fresh carrots. Check these out!

We used oat flour in this recipe, which is FODMAP friendly and great for anyone looking for more whole grains and fiber. A mere 1/3 cup contains 4 grams of fiber, 7 grams of protein, and 10% of your iron needs. Oats are packed with soluble fiber, which makes them a heart healthy choice.

We added a nice mixture of spices too….ginger, cinnamon and nutmeg.

These pancakes were absolutely delicious. They are perfect for a weekend breakfast or brunch. You could even make an extra batch to freeze or keep in the fridge for a quick weekday breakfast or snack.

Here I am mixing up these naturally sweet treats.

Hope you enjoy the weekend and try these ‘Best Ever Carrot Cake Pancakes!’

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Best Ever Carrot Cake Pancakes

Ingredients

  • 1 cup oat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • 1 egg, beaten
  • 2 Tablespoons packed brown sugar
  • 1 cup low-fat milk or any milk alternative
  • 1 teaspoon vanilla extract
  • 1 1/2 cups finely grated carrots
  • butter, for griddle
  • For the topping:
  • 6 ounces plain greek yogurt ( 2 Tablespoon used per serving is low FODMAP)
  • 1 Tablespoon maple syrup
  • 1/4 cup pecans, toasted

Instructions

  1. Peel and grate the carrots using a food processor or a hand held grater.
  2. In a large bowl, mix together the oat flour, baking powder, baking soda, salt, cinnamon, nutmeg, ginger, and brown sugar.
  3. In a separate bowl mix together the egg, milk, and vanilla extract.
  4. Add the wet ingredients to the dry ingredients and stir until blended. Add the carrots and mix until they are combined.
  5. Set the pancake batter aside to rest for a minute or two.
  6. In a small bowl, mix together the yogurt and maple syrup.
  7. Heat a medium to large skillet over medium heat. Add 1-2 teaspoons butter, then drop the pancake batter by the 1/4 cup in the pan.
  8. Serve pancakes with dollop of maple yogurt topping (about 2 Tablespoons). Sprinkle toasted pecans on top.
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Homemade Graham Crackers

I thought I would experiment with a little gluten free baking since we are stuck inside with the arrival of Hurricane Sandy.

On the menu…homemade graham crackers.

Graham crackers are one of my most favorite comfort foods.

I just love ‘em.

I was inspired by one of my colleagues, The Spicy RD who posted a gluten free graham cracker recipe on her blog. Check out her version here!

So…I went out and gathered up various gluten free grains.  Some of these flours are seriously new to me.

Hello….Sorgham, buckwheat, tapioca starch…

And I whipped up some yummy FODMAP friendly grahams AND a regular wheat version too!

Most commercial graham crackers are filled with high fructose corn syrup and hydrogenated fats. YUCK..unhealthy junk.  And these homestyle grahams have such a visual appeal.

My recipe simple uses a bit of pure maple syrup, butter, cinnamon, vanilla and a mixture of flours.

My favorite way to enjoy a graham crackers is straight up.  No chocolate, no marshmallows just the cracker itself.    But these certainly would make a special s’mores treat!

After I mixed the ingredients, I rolled into a ball and refrigerated.  Then rolled out to about 1/8 inch thickness.

Pricked the dough with a fork.  And used some of my Trader Joe’s Cinnamon Sugar grinder for a little cinnamon sugar topping.

Bake on a sheet lined with parchment.

Here are the FODMAP friendly grahams ready to eat.  YUMMMMMMM.

And for the wheat tolerant….I have provided a wheat and honey version too!

And, here are the recipes for you!

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Homemade Graham Crackers (FODMAP friendly)

Ingredients

  • 2 1/4 cup FODMAP friendly flour mixture (see below)
  • 1/2 cup brown sugar, packed
  • 7 Tablespoons butter, cut in small chunks
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 Tablespoon cinnamon
  • 1 teaspoon vanilla
  • 2 1/2 Tablespoons maple syrup
  • 3 Tablespoons cold water
  • Cinnamon sugar for topping if desired (I used Trader Joe's Cinnamon Sugar Grinder but can mix 2 TB granulated sugar with 1 teaspoon ground cinnamon)
  • FODMAP friendly flour blend (Makes 7 3/4 cup mixture)
  • Mix together:
  • 2 cups sorghum flour
  • 2 cups tapioca starch
  • 1 1/2 cup potato starch
  • 1/2 cup oat flour
  • 3/4 cup buckwheat flour
  • 1 cup brown rice flour

Instructions

  1. Add flour mixture, brown sugar, butter, soda, baking powder, cinnamon to medium size bowl.
  2. Using a pastry cutter, create crumb like mixture with butter and other ingredients
  3. Add in vanilla and maple syrup stir with spoon.
  4. Drizzle in water 1 Tablespoon at a time and mix with clean hands until mixture is able to form into well mixed ball of dough (Play-doh consistency)
  5. Refrigerate dough for about an hour. ( Being an impatient cook, I waited about 30 minutes)
  6. Roll out dough between 2 pieces of parchment paper until dough is about 1/8 inch thick.
  7. Using a sharp knife, cut dough into 3 inch by 3 inch squares and lightly prick with fork.
  8. Using a spatula, move squares onto parchment lined cookie sheet.
  9. Sprinkle with a bit of cinnamon sugar if desired.
  10. Bake at 325 degrees for about 15 minutes.
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And the wheat variety with honey recipe for my NON-Fodmapers!

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Homemade Graham Crackers (NOT FODMAP-friendly)

Ingredients

  • 2 1/4 cup Whole-wheat pastry flour
  • 7 Tablespoons butter, chopped in chunks
  • 1 teaspoon baking powder
  • 1/2 teaspooon baking soda
  • 1/2 cup brown sugar
  • 1 Tablespoon cinnamon
  • Dash of cloves
  • 2 Tablespoons honey
  • 1 teaspoon vanilla extract
  • 2 Tablespoons cold water
  • Cinnamon sugar for topping if desired (I used Trader Joe's Cinnamon Sugar Grinder but can mix 2 TB granulated sugar with 1 teaspoon ground cinnamon)

Instructions

  1. Add flour, brown sugar, butter, soda, baking powder, cinnamon and cloves to medium size bowl.
  2. Using a pastry cutter, create crumb like mixture with butter and other ingredients
  3. Add in vanilla and honey stir with spoon.
  4. Drizzle in water 1 Tablespoon at a time and mix with clean hands until mixture is able to form into well mixed ball of dough (Play-doh consistency)
  5. Refrigerate dough for about an hour. ( Being an impatient cook, I waited about 30 minutes)
  6. Roll out dough between 2 pieces of parchment paper until dough is about 1/8 inch thick.
  7. Using a sharp knife, cut dough into 3 inch by 3 inch squares and lightly prick with fork.
  8. Using a spatula, move squares onto parchment lined cookie sheet.
  9. Sprinkle with a bit of cinnamon sugar if desired.
  10. Bake at 325 degrees for about 15 minutes.
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Lemon Blueberry Brownies

Well…Hello Everyone!

I hope you all had a wonderful week.  My week was extremely busy.  My mom fell last Friday and ended up in the hospital.  She is recovering beautifully, thankfully.  She is an 87 years old, mother of nine and is extremely resilient.  But needless to say, it was a tough week for me.  And because she needed me, my poor kitchen did not see much of me this week.

Last night, I had a few minutes and decided I would try to whip up a little dessert.  I had seen a recipe for lemon brownies that piqued my interest.  And of course, the nutritionist in me tried to figure out what fruit could be a good add in. I opted for blueberries.

Say Hello to my Lemon Blueberry Brownies!

But I bet some grated zucchini could be a good add in too–lemon zucchini brownies–hmmmm?

This time of  year, I go for the frozen berries.  Organic of course.

I juiced a couple lemons and blended up the brownies ingredients.

I spread about 1/2 of the  batter in the 8×8 pan and then sprinkle with blueberries…then topped with the remaining batter.

I finished the recipe with a little lemon glaze and sprinkle of confectioner’s sugar…but both are completely optional.

So…other important news….

I did a talk about FODMAPs at Lahey Clinic in Burlington, Massachusetts this past Tuesday—spreading the good word about this diet and educating dietitians so that there are more knowledgable practitioners to educate people on the diet specifics.  I received great feedback on my talk (Yay!) –so that always makes me happy.  Here is the first slide of my presentation.

After a long week working my tailbone off and helping my mom…the sweetest man in the world, Russell T. gave me this gorgeous bouquet.  Ladies do love flowers and I am fortunate that my husband knows that….and takes the time to buy me some. :)

Really, it is small gesture that can turn someone’s day around….a quick email, a note in the mail, a bouquet of flowers…

“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”
~Leo Buscaglia

We are gearing up for Hurricane Sandy here in New England…hopefully it won’t be as bad as they are predicting.  Have a wonderful weekend.

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Lemon Blueberry Brownies

Ingredients

  • 1 stick unsalted butter, at room temperature (probably could sub coconut oil)
  • 1/2 cup sugar
  • 2 eggs
  • 1 teaspoon vanilla
  • 3/4 cup flour (FODMAPers use King Arthur GF multipurpose or your favorite blend)
  • 2 Tablespoons lemon juice
  • 1 Tablespoon lemon zest
  • 1/2 cup frozen wild blueberries (preferably organic)
  • Lemon Glaze:
  • 1/2 cup confectioner's sugar
  • 1 1/2 TB fresh lemon juice

Instructions

  1. Preheat oven to 350 degrees and lightly grease 8 x 8 pan.
  2. In medium bowl, add butter and sugar and beat with electric beaters until creamy.
  3. Beat in vanilla and eggs.
  4. Slowly add in flour, lemon juice and zest.
  5. Add half of the batter to the pan and top with blueberries.
  6. Spread out the rest of the batter on top of blueberries.
  7. Bake for 30 minutes or until cake tester comes out clean.
  8. Prepare lemon glaze by whisking confectioner's sugar and lemon juice.
  9. Drizzle over top of brownies.
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