Tag Archives: LOW FODMAP

Cheesy Grits and Shrimp

Although it’s not a typical Bostonian staple,  a bowl of warm grits is truly one of my favorite comfort foods. Especially when made with a little milk and cheddar cheese. MMMMmmm….mmmm.

A big bowl of steaming grits was one of my favorite pre-exam foods from back at my college days at Emory University in Atlanta, Georgia.

And every time I visit the South, I try to get a dish with grits.  On our recent trip to Charleston, South Carolina I enjoyed a nice bowl of grits topped with shrimp….and that was the inspiration for the recipe in this post.

I decided to keep the grits simple– a little lactose free milk, cheddar cheese, a bit of butter and a dash of salt and pepper.  Grits cookimg

Creamy and delicious.  Pure bliss in a bowl.

I purchased some frozen e-z peel shrimp–and cooked the shrimp in a skillet with a little drizzle of toasted sesame oil–which I think makes everything smell and taste extra special.

To garnish–just a few green scallions.  That is it, my friends.  So good. Russ and I helped ourselves to a bowl and a half.

Here is the recipe if you’d like to give cheesy grits and shrimp a try!  And, of course, I hope you make it a GREAT week!

Shrimp and grits ready to eat!

Cheesy Grits and Shrimp


  • Serves: 4
  • 4 cups water
  • 1 cup quick cooking grits
  • 3/4 cup lactose free milk
  • 1 cup shredded cheddar cheese
  • 1 tablespoon butter
  • Salt and pepper, to taste
  • 1-2 green onion (scallion), green part only chopped in small circles
  • Shrimp:
  • 16-24 large shrimp, de-veined and de-shelled
  • 1-2 teaspoons sesame oil


  1. Add 4 cups water to large skillet or large saucepan over high heat.
  2. When water is boiling, slowly add grits and stir.
  3. Reduce heat to simmer and cover for about 5 minutes, stir occasionally.
  4. Remove cover, add milk, cheese, salt and pepper then allow to simmer until creamy.
  5. In medium skillet, add shrimp and sesame oil and quickly stir fry over medium high heat. Should only take a 2 minutes until shrimp is opaque and cooked through.
  6. Dish out grits into serving bowl, garnish wi/ green onion slices and top with 4-6 shrimp per serving
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Peanut Butter Quinoa Bars

Hello Friends!

I have been busy!  I just traveled to Little Rock to  speak at Arkansas’ Academy of Nutrition and Dietetics Spring Conference on the low FODMAP diet this past Saturday!   I enjoyed a nice dinner out with some fellow dietitians and enjoyed the city of Little Rock.

Before I headed out for Arkansas, I tried a recipe using quinoa flakes instead of flour for a blonde brownie treat.  They were so good!

I was inspired by a recipe in Eating Well magazine titled Almond Butter-Quinoa Blondies in the April 2013 issue and decided to morph the recipe a little to make a low FODMAP version.

quinoa bars

The mixture was thick and creamy.

quinoa bar mixture

I think you’ll go ape over these protein rich quinoa bars!

quinoa bars vertical

And….they were so  yummy…that my dog, Lucy decided to pull the pan right off the counter and finish up the rest of the brownies.  Oh….LUCY!! lucy relaxing

Peanut Butter Quinoa Bars


  • 1/4 cup unsalted butter, at room temperature
  • 3/4 cup all natural peanut butter
  • 2 large eggs
  • 3/4 cup packed light brown sugar
  • 1 teaspoon vanilla extract
  • 1/2 cup quinoa flakes (Could sub in quinoa flour; I used Ancient Harvest quinoa flakes)
  • 1/4 cup brown rice flour
  • 1 teaspoon baking powder
  • 1/3 cup mini semi-sweet chocolate chips


  1. Preheat oven 350 degrees.
  2. Line bottom of 8 inch square pan with parchment paper.
  3. Beat butter and peanut butter until creamy.
  4. Add in eggs, brown sugar and vanilla.
  5. Blend in quinoa flakes, brown rice flour and baking powder.
  6. Fold in mini chocolate chips.
  7. Spread batter into prepared pan, flattening top evenly.
  8. Bake for 25 minutes. Let cool for 1/2 hour and then cut into squares.
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Simple Kale Quinoa Salad

I seriously crave kale.  Not sure if that is a ‘dietitian thing’ but it really is one of my favorite salad ingredients.

Isn’t this kale gorgeous?kale

Today…I have a kale recipe for you….but first let me fill you in on why I made this recipe…

Last Friday, my daughter Chelsea had her wisdom teeth out….all 4 impacted teeth. Ouch! :(

So…as any good Mom would do  {I like to think I am a good Mom :) }….I drove her back home to her apartment in Manhattan.  I was busy with my little girl.  Icing, warm compressing, whipping up lots of soft foods for her tender mouth.

She had a rough time. :( I thought I would be back in Boston time for clients on Thursday….but it was not in the cards. Chelsea and her mouth were not ready for me to leave. So I stayed an extra night.

On the bright side, I enjoyed spending lots  one on one time with my daughter–laughing,  hugging and encouraging…watching lots and lots of TV together {something I NEVER do!}

But…I also enjoyed a little taste of NYC–gotta indulge in all the yummy food when you’re in the Big Apple.

My fav from this trip…a quinoa and kale salad with Dijon dressing…from the restaurant The Smith  So…I created my own version for you to try.

This recipe is really simple and quick to whip up….especially if you use Trader Joe’s frozen microwavable quinoa.  I added a few sliced almonds and chopped dried cranberries (limited to fit the low FODMAP diet). Check it out….

kale quinoa salad

Simple Kale Quinoa Salad


  • 1 bag frozen microwavable quinoa from Trader Joe's (or sub in 2 cups cooked quinoa)
  • 1 bunch kale, washed and cut in thin pieces
  • 1/4 cup sliced almonds
  • 1/4 cup dried cranberries, chopped
  • Dressing:
  • 2 tablespoon extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 heaping teaspoon Dijon mustard (I use Maille)
  • Salt and pepper, to taste


  1. Microwave or cook up quinoa, set aside.
  2. Add chopped kale, almonds and cranberries in bowl.
  3. Whisk dressing and drizzle over kale.
  4. Fold in warm (not hot) quinoa.
  5. Season with salt and pepper, to taste
  6. Enjoy warm or cold.
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OH…and as a reminder…please tune into the twitter chat on Monday night 7 PM EST US for updates of FODMAPs with two of the Monash researchers studying FODMAPs, Jaci Barrett and CK Yao! Hashtag for the twitter chat is #fodmapchat   My twitter handle is @KateScarlata_RD follow me!

Gnocchi with Heirloom Tomatoes, Basil and Olives

Happy Sunday! I truly love the weekends.  Russ and I get in our morning run, indulge in a Starbucks coffee and ease in to our day just a little slower.  The weather is slowly turning here in New England…slightly warmer…YAY, for that!

This weekend there was a big conference in Miami called Gut Microbiota for Health featuring the latest science on the gut microbiome…(the microbes that live in our intestine).  I spent some time each morning catching some of the live feed of the conference.   Our gut microbes play a HUGE impact in our health.  Especially, it seems for those of us with a sensitive intestine! I find this science so interesting…and it will be the way of the future in medicine and probably in nutritional science as well.

On a less science-y note, I do have a recipe to share with you…

I whipped up a quick gnocchi meal this week for my son, Brennan and I and we loved it.  I used a fresh gluten free gnocchi that I found in the refrigerator section at the grocery store. I just chopped up some fresh basil and heirloom tomatoes. Then I tossed in some garlic infused olive oil and olives.  And here it is…

gnocchiFresh ingredients make everything taste better, right?


Here’s the brand I use which is suitable for the FODMAP crowd.gf gnocchi

Gnocchi w/ Heirloom Tomatoes, Basil and Olives


  • 1, 9 ounce package fresh gnocchi (FODMAPers use an appropriate brand, I used GF Nuovo Gnocchi)
  • 2 tablespoons garlic infused olive oil
  • 1/4 cup chopped pitted olives
  • 1/4 cup chopped fresh basil
  • 1 1/2 cups chopped small heirloom tomatoes or grape tomatoes
  • Salt and pepper, to taste


  1. Boil gnocchi according to package directions.
  2. Drain gnocchi.
  3. Toss with remaining ingredients.
  4. Season with salt and pepper, if desired
  5. Eat immediately
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Oh…and by the way, I have two 21 Day Tummy Cookbooks to give-a-way.  This cookbook is only available at 21DayTummy.com at the present time. It will be sold at bookstores at the end of the year when it is officially released.  You’ll love the low FODMAP recipes in the book. Leave a comment after this post for a chance to win!


Breakfast Potato

I have been dreaming about how I could fit in as much yumminess into one half of a Idaho potato as I possibly could…and I think I did good.

Check out this big guy… right now!

Breakfast potatoI cooked up 2 big ‘ol baking potatoes in the oven–350 degrees for about 1 hour.

Then I cut them in half and removed most of the potato.  I mashed in some plain non-fat Greek yogurt, salt, pepper, and sharp cheddar cheese.  (You can sub in lactose free yogurt–but I only used about 1/4 cup for all 4 halves.–so little lactose per potato–close to 1 gram).Bowl of potato mix

Meanwhile I cooked up some prosciutto and some bacon to add a little extra decadence.  I rarely eat bacon…but when I do…I really enjoy it.  I also pan fried 4 eggs.

I topped the scooped out potato skins with the yogurt -potato mix, topped that with some bacon and prosciutto, added an egg on top and little more cheese–and baked them up in the oven for about 10 minutes.

I then topped Russ and my potato with baby arugula but kept my son Brennan’s clean of anything green (his request). {I get greens in him in other ways…don’t you worry!}

We ate these hearty potatoes for dinner but they would really make a great breakfast potato….thus the name of the post! :)

Breakfast Potato


  • Makes 2-4 servings
  • 2 Large Idaho Potatoes
  • 2 tablespoons butter, softened
  • 1/4 cup non fat Greek yogurt (Can sub in lactose free yogurt)
  • 1/3 cup grated sharp cheddar cheese
  • salt, pepper to taste
  • 4 bacon strips and 2-3 slices of thin prosciutto
  • Baby arugula or spinach as topping, if desired


  1. Preheat oven to 350 degress
  2. Wash skins of the potato and prick skin of potato with a knife a couple times to allow steam to vent while cooking.
  3. Bake potatoes for 1 hour -75 minutes.
  4. Hold potatoes with dish towel and cut in half --scoop out 3/4 of the potato and put it in a bowl.
  5. Add 2 tablespoons butter, 1/4 cup Greek yogurt, 1/4 cup grated cheese to potato in bowl and mash the mixture until smooth.
  6. Meanwhile, cook up bacon, prosciutto and eggs. ( I fried up the egg in a non-stick skillet)
  7. Place potatoes on cookie sheet.
  8. Top mashed potato mixture evenly amongst potatoes.
  9. Top potato with some crumbled bacon and/or prosciutto and 1 egg.
  10. Add remaining cheese to potatoes and bake in oven at 350 degrees for 10 minutes.
  11. Top with handful of greens if desired and enjoy warm!
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Frosted Biscotti (low FODMAP)

During the Christmas holiday, my good friend, Meg, brings me a plate full of her tasty biscotti.  It’s not like typical twice baked crunchy biscotti but rather a cake-like biscotti.  It’s not super sweet…but sweet enough. And I LOVE it!

I finally asked Meg for the recipe this year and decided it might be easy to morph into a low FODMAP recipe…and I was right.  Yes!

Check out these delightful little treats!biscotti to eat!

I made my biscotti with Trader Joe’s gluten free flour blend….because I had some on hand. But I think any all purpose gluten free flour blend would work for my FODMAPs peeps.  (of course, if you are wheat tolerant feel free to sub in all-purpose flour)

I made a small amount of buttercream frosting–made with a little lactose free milk and added just a thin layer of icing to the biscotti.  EVERYTHING is better with buttercream…just sayin’

There is nothing innately healthy about this little cookies….but they do make a special little treat. And I think we all deserve a special treat every now and again, right?

I hope you enjoy them! biscotti

And since it’s February and one of my favorite holidays is coming up…Valentine’s Day…I am giving away these cute straws to one lucky winner.  Show your love with a fancy straw! :) Just leave a comment for a chance to win!

straws give a way

And here’s the recipe for you!

Frosted Biscotti (low FODMAP)


  • 1 ½ tablespoons butter, at room temperature
  • ½ cup sugar
  • 1 egg
  • 1 ½ cups gluten free all-purpose flour blend (I used Trader Joe's GF flour blend)
  • 1 ½ teaspoon baking powder (use gluten free if on gf diet)
  • 1/3 cup milk (lactose free)
  • 1 ½ teaspoons vegetable oil
  • 1 tablespoon vanilla extract
  • 1 teaspoon almond extract
  • Icing
  • ¾-1 cup confectioner’s sugar
  • 2 tablespoons butter, room temperature
  • ½ teaspoon vanilla extract
  • 1-2 teaspoons milk (lactose free)


  1. Preheat oven to 350 and cover cookie sheet with parchment paper.
  2. Blend the butter and sugar in medium bowl. Add in egg.
  3. Add gluten free flour, baking powder and milk; mix to blend.
  4. Add in oil and extracts.
  5. Drop dough by large spoonfuls onto cookie sheet into long 3 x 12 rectangle
  6. Bake for 20 minutes-edges should be light brown.
  7. Let cool and meanwhile make icing by blending 1/2 cup confectioner's sugar, butter, extract and milk. Slowly add the rest of the sugar until creamy frosting consistency.
  8. When biscotti is room temperature, add a thin layer of frosting on top. Add sprinkles if desired. Cut on the diagonal into 1 inch thick pieces.
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Greek Orzo

Happy Monday!

Well….here’s to a good week ahead.  I am heading to San Diego to educate more dietitians on the science and application of the low FODMAP diet this week.  Not a bad gig!  San Diego is a fun city and the weather forecast looks stellar–70-80′s! Yahoo!

Then, I will fly up to Portland, Oregon for the SIBO conference….lots to learn and I am ready to put on my thinking cap.  Will be posting all the facts and figures I learn about small intestinal bacterial overgrowth for those interested.

But…let’s change the subject to something a little tastier…

Before I head out to the West Coast, I wanted to share a super yummy recipe with you.  I made a batch of orzo with lemon, oregano, garlic infused oil, kalamata olives and feta cheese.  Super tasty!  What I loved about this recipe is it light but filling and you can feast on it for days. Orzo

I used a few different fresh herbs in this recipe….and I really encourage you to do the same.  Fresh herbs truly make food taste SOOOOOO much better….and look more enticing to the eye too!  Here’s my beautiful fresh oregano.  You have to admit…it is gorgeous, right?oregano

We enjoyed this orzo with a wonderful yogurt-lemon marinated chicken dish….which I will post soon for you.

Greek Orzo (low FODMAP)


  • 1/2 pound Orzo (FODMAPers use gluten free orzo such as DeLallo brand)
  • 2 tablespoons fresh lemon juice
  • 1/4 cup garlic infused oil
  • dash salt and pepper
  • 6 ounces kalamata olives, pitted and chopped
  • 2 tablespoons fresh oregano, chopped
  • 2 tablespoons fresh chives, chopped
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons fresh parsley


  1. Boil orzo as directed (note: I only used 1/2 pound of orzo for this recipe)
  2. Whisk lemon juice and garlic infused oil-season with salt and pepper in a medium size bowl.
  3. Add olives, oregano, chives to bowl.
  4. When pasta is cooked and rinsed, add to bowl with dressing and herbs. Stir to blend.
  5. Fold in feta cheese.
  6. Garnish with parsley.
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Cranberry Nut Butter

I am not crazy about the cold weather…How about you?

Look who showed up this morning?

Yup…Mr. Jack Frost! Ugh….Image 1Last night we bought our Christmas tree.  Decorating the tree brings back so many memories of years gone by….when picking out the holiday tree took quite a while with 5 different personalities intent on finding the ‘right one’.  This year, it was just Russ, Brennan and I.  It took about 5 minutes to find the tree.  We did good…it looks great and certainly is getting us all in the holiday spirit!

This morning I was feeling a bit stressed.  My printer wouldn’t work {ugh} and my business voice message system needed to be upgraded {double ugh}.  I am not a fan of technology based problems and upgrades…It gets me frustrated.  But….in life we do have choices.relax:stress

So…I decided to take a break from my work and go for a run with my furry friend, Lucy.  Talk about a game changer…I went from grumpy to silly in no time at all.  Lucy has that way about her.  And exercise is such a great way to turn you from upside down…to right side up!lucy and kate

Today, I thought I would whip up some tasty nut butter.  I have a Vitamix {Thanks Russ!} and this thing whips up just about anything.  I am loving the new nut butters on the market with seeds, nuts, fruits, chocolate….so fun.ready to blend

Today, I made a cranberry, almond, walnut and peanut butter blend.  I topped some on my rice cakes…and it made a great post workout snack. If you have a heavy duty mixer that can make nut butters…I say give it a whirl.  There is nothing quite as tasty as freshly made warm nut butter.  Really it’s great!nut butter

Cranberry Nut Butter (FODMAP friendly)


  • Limit to 1-2 tablespoons to keep at FODMAP limit
  • 3 cups roasted peanuts (I used unsalted Planters)
  • 1 cup walnuts
  • 1/2 cup almonds
  • 1/2 cup dried cranberries (I used Ocean Spray craisins)


  1. Blend mixture according to directions for nut butters found with your food processor or Vitamix.
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Thanksgiving Tummy Tamer!

We all are a bit gluttonous on Thanksgiving…it sort of goes with the territory..or maybe that’s just me :)

This year we are heading to the Big Apple again to take in the Macy’s Day Parade.  We went last year–and had such a great time–we decided to go again!

So…for my favorite FODMAPers –don’t fret….I’ve got you covered when it comes to Thanksgiving and your tummy.

FODMAP friendly Thanksgiving Menu Ideas

Appetizers:  Create a beautiful cheese platter with FODMAP friendly crackers, grapes, sliced red pepper strips, olives and pickles.  Maybe a side of  buffalo chicken meatballs or tomato mozzarella bites?  Or enjoy sea scallops wrapped in bacon or deviled eggs as a tasty low FODMAP appetizer. You could always whip up some of my FODMAP-friendly hummus too!

Buffalo chicken meatballs are a new family favorite! buffalo chicken meatballs

Main entree: Why, turkey, of course!  (no FODMAPs here!)

Stuffing: Check out my stuffing recipe here! Or maybe give Gillian’s stuffing a try–looks fairly low FODMAP to me.

Gravy:  Make a homemade gravy with the drippings, homemade chicken broth and  thicken with cornstarch, brown rice flour or potato starch (salt and pepper to taste).

Veggies:  Mash up some white potatoes with a bit of garlic infused oil and lactose free milk, sautéed green beans, maple syrup drizzled carrots, and/or perhaps a ½ sweet potato topped with a little maple syrup, dash of cinnamon and chopped walnuts.  Or maybe my Autumn Salad recipe?  I love the maple Dijon dressing on this salad….yummmmmy!Autumn Salad with Starfruit

Cranberry sauce: Choose a product made with sugar not high fructose corn syrup—look for organic brands. Or better yet, make your own cranberry orange relish with fresh cranberries, orange and a hint of sugar.IMG_5947

Dessert: Lactose free pudding such as coconut milk quinoa pudding, lactose free ice cream, chocolate dipped strawberries or meringue cookies.

quinoa pudding

I do hope you enjoy your turkey day! I am feeling quite thankful that I will see all of my three kids for the holiday!  What are you thankful for?


Baked Shrimp Scampi

One of my favorite dishes in the world and one that my Italian father-in-law Tony loves equally as well–if I had to guess–is Shrimp Scampi. Am I right, Tony?

This version is relatively easy to prepare –and most of the work happens in your oven.   I love recipes that I can prepare pretty much in advance and then throw in my oven when my guests arrive.  This recipe was inspired from a recipe in the Barefoot Contessa’s Back to Basics cookbook–the author Ina Garten has THE best recipes ever!

Of course, I made a low FODMAP version–but this recipe is adaptable for wheat-eating folks too.  Shrimp scampi

I have cooked up this recipe twice in the past two weeks….it’s really that good.

I used gluten free rice bread crumbs (wheat tolerant folks can use regular bread crumbs), lemon, garlic infused oil, a bit of butter, parsley, rosemary, salt and pepper.  Simple. Yummy. Yay!

scampi ingredients 

Baked Shrimp Scampi (with low FODMAP version)


  • serves 4
  • 1 pound frozen deveined and peeled raw jumbo shrimp (21-25 per pound)
  • 3 1/2 tablespoons garlic infused olive oil
  • salt and pepper to taste
  • 4 tablespoons fresh lemon juice (1-2 lemons)
  • 1-2 teaspoons lemon zest (if you don't own a zester, just use a cheese grater to get the zest)
  • 3 tablespoons unsalted butter, at room temperature
  • 3 tablespoons flat leaf parsley, chopped
  • 1-2 teaspoons chopped fresh rosemary
  • 1 egg yok
  • dash of crushed red pepper, if you like it
  • 1/2 cup bread crumbs (FODMAPer use suitable brand, I used PaneRiso rice bread crumbs)


  1. Preheat oven to 375 degrees
  2. In medium casserole dish, add shrimp
  3. Cover with 1 1/2 tablespoons garlic infused oil (save the rest for later), lemon juice and zest.
  4. Add a dash of salt and pepper and set aside.
  5. In small bowl, combine 2 tablespoons garlic infused olive oil, butter, parsley, rosemary, egg yolk, crushed red pepper, bread crumbs and a dash of salt and pepper until creamy.
  6. Spread this mixture over shrimp.
  7. Bake shrimp for about 30 minutes or until shrimp is cooked through and bread crumb topping toasted.
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Double the portion and serve for the holidays.  Serious yum.