Tag Archives: LOW FODMAP

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

Ingredients

  • 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)

Instructions

  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.
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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

Ingredients

  • 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

Instructions

  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.
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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!

 

 

fruited water

Refreshing Fruit & Mint-infused Water

Bored with plain tap water?  Well, then… infuse it!

We love summer fruits and mint added to our filtered tap water for it’s light refreshing flavor and for its beauty.  Seriously gorgeous, right?

fruit and mint infused water

This time, I just added a few blueberries, strawberries, cantaloupe and mint.  Cucumber and mint is a nice combo too! Strawberries and basil infused together nicely too! The fruit and herbs provide just a subtle flavor–but it makes for a very refreshing and inviting drink!

fruited waterJust add a handful (about 3/4 cup) of your favorite fruits {FODMAPers stick w/ your low FODMAP produce} to a glass jug,  add a few mint or basil leaves, store in fridge and use up within a day or two.

I always serve my water with one of my favorite paper straws.  I love these colorful straws..and have started to get quite a collection!!straws

So fun!paper straws Want to win a package of fun paper straws? Tell me what topics you’d like me to cover in my Tuesday Tips posts?  I will pick a random winner!

cautiononion

Yield to the almighty onion

Today is Tuesday and that means it is Tip Tuesday for those on the low FODMAP diet.

Providing some real time tips for you in light and fun way. 

TAKE CAUTION!  This is posted for your safety!! :)

cautiononion

So…what’s the deal with onions?  They seem to be the biggest trigger for most people with IBS.  Onions are a member of the fructan family.  Fructans, also known as oligosaccharides, are the “O” in FODMAPs.  Fructans can be termed:  fructo-oligosaccharides (FOS), oligofructose or inulin depending on the chain length of the carb, or the number of sugars held together in the fructan molecule. The longer chain fructans are termed inulin.

First, let me say, onions, for the 80-85 % of people without IBS, are not the bad guys.  Fructans are well known to increase healthy intestinal bacteria, increase calcium absorption, maintain the intestinal mucosal barrier, and reduce risk of colon cancer.  

But for those with IBS, onions are a well-known dietary symptom trigger.  

Because of the health benefits of fructans, staying on the low FODMAP diet indefinitely is not recommended. More research is needed to look at the impact of staying on the low FODMAP long term.

Fructans range from l-o-n-g carbohydrates chains to small carbohydrate chains;  tolerance may be variable depending on the number of carbs strung together.  We know that FODMAPs with the smallest amount of carbs have the greatest osmotic effects (bring water into the intestine.); we also know that the smaller the FODMAP the faster it tends to ferment.  Onions tend to have a smaller number of chains of carbs –even compared to garlic–so perhaps this is why I see less tolerance to onion in my patients.

So what about onions for FODMAPers…

Onions are everywhere. Lurking in our foods and hidden in our food labels. They seem to like to go undercover.  Do not approach them, stay on marked trails! If provoked or attacked by an onion, always try to fight back… with the low FODMAP diet, of course!

Tips to avoid onions while on the FODMAP elimination diet:

  • Look for the term natural flavors in your ingredient list, this can denote onion or garlic, especially if the food is a savory or salty item.
  • Leek, onion, shallots will contain fructans so limit them during the elimination phase.
  • Onion powder, minced onion, onion salt are concentrated onion (fructan) sources so avoid while on the elimination phase of the diet.

Enjoy the onion flavor while on your FODMAP elimination phase by trying the following:

  • Use the green part of scallions (green onion), green part of leeks, or chopped chives to your favorite recipes which have acceptable FODMAP amounts.
  • Add a dash of asafoetida powder (just a scant amount) to impart onion flavor in your dish.  Use gluten free asafoetida powder, if you are following a gluten free diet.
  • Saute onions in olive oil to infuse flavor, remove onions and use flavored oil immediately for the dish you are preparing. {Fructans are water-soluble so will not leach into the oil}.

Did you know In America, most of the fructans in the typical American diet come from wheat? Next, comes onion! Chicory root –added to so many foods and supplements is a fructan too! Be on the lookout for this sneaky additive in your ingredient lists.  I have recently found chicory root in yogurts, granola bars, calcium supplements and probiotics.

Have you found chicory root lurking in any unusual places?

 

 

Grilled Romaine

Today’s recipe is inspired from a FODMAPer, Chris…who happens to be a chef as well.  I had never thought about grilling romaine lettuce before!  Have you ever grilled lettuce? Well, check it out!Grilled Lemon and garlic romaine

This recipe is so simple and yet….might become my new favorite!

All you need to have on hand:  1 head of romaine, a fresh lemon, garlic infused oil, shredded parmesan cheese, salt and pepper.  Recipe below!

What a gorgeous weekend here in New England!  Saturday, I enjoyed a trip to Maine with Russ, and Russ’ folks, Tony and Mickie! It was a bit breezy, but a nice visit!  Yesterday, Russ and I headed to Rhode Island to bike the East Bay Bike Path.  This bike trail is by far one of the prettiest I have seen!  Russ gave me the most fun beach bike for my birthday last month and I was excited to enjoy my maiden voyage on my new toy!

bikingI hope you enjoyed a wonderful weekend and are ready to take on the week ahead.  If you fire up your grill this week…seriously try this grilled romaine salad.  It’s so tasty!!

Grilled Romaine

Ingredients

  • 1 head romaine lettuce, rinsed, dried and cut in half
  • 1 1/2 tablespoons garlic infused oil
  • 2 tablespoons fresh lemon juice
  • salt and pepper
  • 1/4 cup shredded parmesan cheese

Instructions

  1. Brush the cut sides of the romaine lettuce evenly with 1/2 tablespoon of oil. (Don't overdo the oil as you don't want to spark a fire on the grill)
  2. Carefully place lettuce on grill, cut side down and cook for about 5 minutes or until lettuce is light brown; remove from grill and place on small platter.
  3. Drizzle grilled lettuce with lemon juice, garlic infused oil, salt and pepper.
  4. Garnish with shredded parmesan cheese.
  5. Dive in!
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Red, White and Blue Yogurt Pops

Well… in the spirit of our upcoming holiday in the USA, July 4th, I made up some frozen yogurt pops with fruit. Check these delicious frozen concoctions out…red, white, blue pops

On July 4th, my preference is to be in Boston on the harbor or near the ocean to celebrate USA’s  birthday. This year, we are up in the air on where we’ll land for the holiday…but follow me on instagram if you want to find out! :)

I purchased some re-usable frozen popsicle molds and have been making all types of frozen treats.  This isn’t my first try at frozen pops…in fact, you might want to see my other delicious fruit pops here! 

This time, I decided to use some yogurt and fresh fruits.  Rather than purchase a pre-made vanilla yogurt–I bought plain {lactose free} and added a little sugar that I had infused with some vanilla beans.  I simply added the vanilla beans to granulated sugar and stored this mixture in a mason jar.  The vanilla infused sugar is SO amazing.  But, you can substitute some plain sugar and a teaspoon or two of vanilla extract in this recipe.

I like to flavor my own yogurt to give it just a hint of sweetness.vanilla bean sugar

I purchased a big tub of Green Valley lactose free plain yogurt to make my pops.  If you are NOT lactose intolerant, feel free to sub in regular or Greek style yogurt in this recipe. I chopped up some fresh strawberries and grabbed a small bowl of frozen blueberries I had on hand to add to my pops too!

I mixed up the yogurt with a some vanilla infused sugar. Then… added the yogurt to the pop molds and tossed in some fruit along the way.

Then the pops went into the freezer to harden up…and then voila!  YUMMMMY…  Are you ready to take a bite?  These frozen fruity yogurt pops are low FODMAP and quite refreshing.

fruit and yogurt pops

Fruity Yogurt Pops

Ingredients

  • 1, 24 ounce tub Lactose free plain yogurt
  • 1-2 tablespoons sugar (to taste)
  • 1-2 teaspoons vanilla extract (to taste) *I used vanilla infused sugar for the sugar & vanilla
  • 1 cup sliced strawberries
  • 1 cup frozen or fresh blueberries
  • 6 popsicle molds

Instructions

  1. Blend yogurt w/ vanilla extract and sugar (or if you have vanilla infused sugar use 1-2 TB of it).
  2. Fill popsicle mold 1/4 full with yogurt, add some fruit, then more yogurt, than fruit and so forth.
  3. End with yogurt.
  4. Add in popsicle base or wooden popsicle stick
  5. Freeze for at least 4 hours and then run warm water over bottom of mold quickly to loosen and pull out pop!
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Happy Fourth to my USA followers!  4th of july goodiesHope you Fourth of July sparkles!

sparkler