Monthly Archives: November 2013

Banana Berry Cottage Cheese Pancakes (low FODMAP)

I love making pancakes on weekend mornings. Today I decided to experiment with cottage cheese in my pancakes to bump up the protein content. These pancakes also have a good amount of soluble fiber because they’re made with oat flour. Soluble fiber is healthy for a few reasons. First, it can help lower cholesterol levels in the body. Second, it can help with…dare I say the D-word…diarrhea. Soluble fiber helps to form a gel in the intestines which absorbs extra water, helping to firm things up. The fiber/protein combination in the pancakes will keep your belly full and happy.

To make the pancakes, first combine the wet ingredients (lactose-free cottage cheese, vanilla, milk, egg, banana) in a blender or immersion blender. Pour into a bowl and add the oat flour and baking powder. Mix well. At this point I added some chia seeds (even more soluble fiber!)

banana berry pancake ingredients

Pour batter onto a heated greased skillet and drop in some blueberries. I used frozen wild blueberries.

cooking pancakes

Flip the pancakes when the batter starts to bubble and cook until golden brown. Serve the pancakes with blueberries, bananas, and maple syrup. My aunt and uncle gifted me with maple syrup from Black Pup Sugarmakers in Peacham, Vermont. I have to tell you that not all maple syrup is created equal. This one is thick and has a rich full flavor. Absolutely delicious.

banana berry pancake stack_DN

Banana Berry Cottage Cheese Pancakes
Serves 2

Ingredients:
1/2 cup lactose-free cottage cheese (or regular cottage cheese if you tolerate lactose)
3 Tbs lactose-free milk or milk alternative
1/2 tsp vanilla
1 egg
1/2 banana
1/2 cup oat flour
1 tsp baking powder
1/4 cup frozen or fresh blueberries + 1/4 cup for serving

Instructions:
1.  Combine cottage cheese, milk, vanilla, egg, and banana in a blender or immersion blender and blend until smooth.
2. Pour blended ingredients into a bowl, add oat flour and baking powder. Mix until combined. (Optional: add 1-2 Tbs chia seeds)
3.  Pour batter onto a heated buttered skillet (medium heat) in 3-4 inch rounds. Sprinkle blueberries onto the batter. Flip pancakes when golden brown and cook until the opposite side is golden brown.
4.  Serve with blueberries, sliced banana, and maple syrup.

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Rainbow Salsa

This recipe is much tastier in the warmer months  when tomatoes are delicious and in season. Some of you, who live in warmer climates can enjoy this all year round. Those of us in New England can settle for greenhouse tomatoes – don’t worry, it will still taste mighty fine.
(Recipe originally posted October 3rd 2013)
Pinterest and blog posts are exploding with pumpkin brownies, cakes, smoothies, and muffins, but I’m still hung up on summer! I know it’s October, but it’s almost 80 degrees today, and there are still a few fresh tomatoes out there.
For lunch I threw together a quick fresh rainbow salsa and served it on top of what I call egg tacos. What I do is fry an egg on top of a corn tortilla – it’s delish.
Egg Taco
For the salsa I chopped up a fresh tomato, cherry tomatoes, avocado, bell peppers, and cilantro. If you like spice you can add some hot pepper flakes.
Salsa Ingredients
 
I mixed everything together, then added fresh lime and salt. Easy!
Rainbow Salsa
If you’d like to make my egg tacos, add a little oil to a frying pan on medium-low heat. Place one or two corn tortillas on the pan, then crack eggs on top of the tortillas. When the whites start to cook, break the egg yolk and let it cook a few more minutes. Flip the tortillas  and cook until the egg is cooked through.
Rainbow Salsa

Ingredients:
1 medium tomato
10 cherry tomatoes
1/2 avocado
1/2 yellow bell pepper
1/2 green bell pepper
1/2 orange bell pepper
1/4 cup fresh cilantro, chopped
1/4 of a fresh lime, squeezed
Salt to taste
Instructions:
1.  Chop the tomatoes, avocado, and bell peppers into small squares.
2.  Mix all the veggies together and add the cilantro, lime juice, and salt.

Lemon Raspberry Tartlets with Macaroon Crusts

I originally posted this recipe at the beginning of October. It would be a delicious dessert for the new year.

I was visiting my family recently and my mom bought 16 pints of fresh fall raspberries to make chocolate raspberry jam. Wow!

 raspberries
 I was happy just eating these raspberries fresh, but wanted to challenge myself to develop a lemon raspberry FODMAP friendly recipe. After playing around with a few things, I came up with a macaroon crust filled with a healthier version of lemon curd, topped with a delicious raspberry.
This macaroon crust is quite simple – unsweetened coconut, egg whites, and sugar. Mix the three together and press the mixture into mini muffin tin molds. Bake for about 15 minutes on 300 degrees F until the shells are lightly golden brown.
macaroon crusts
The next step is to make the lemon curd. This part is a little more intensive. Whisk together eggs, sugar, lemon juice, and salt, then heat over a double broiler or a make-shift double broiler (instructions below). Whisk until the mixture thickens, stir in the butter, and let cool.
lemon curd
After the lemon curd cools in the fridge for a few hours, mix one cup of the lemon curd with a one cup of 0% Greek yogurt. Adding the yogurt keeps the mixture creamy, but makes the dessert a bit healthier. Fill the macaroon shells with the lemon curd mixture. You’ll have quite a bit of extra lemon curd mixture. Try eating it for breakfast with granola or on top of pancakes.
Top each mini tart with a fresh raspberry. You can also make larger tarts and top with multiple raspberries.
tartlets
Macaroon Crusts
Ingredients:
1/2 cup sugar
2 egg whites (save the yolks for the lemon curd)
2 1/2 cups shredded unsweetened coconut
Butter or oil for greasing
Instructions:
1.  Preheat the oven to 300 degrees F.
2.  In a medium bowl, mix together the sugar, egg whites, and coconut until combined.
3.  Grease a mini muffin tin and press the coconut mixture in with your fingers to form the mini crusts. You will need about a tablespoon for each one.
4.  Bake for 10-15 minutes until the crusts are lightly golden.
5.  This recipe will make about 25 mini crusts.
Lightened Lemon Curd
Ingredients:
2 large eggs
2 large egg yolks
1/3 cup sugar
1 Tbs lemon zest
1/3 cup fresh lemon juice
1/4 tsp salt
6 Tbs unsalted butter, cut into pieces
1 cup 0% Greek yogurt
Instructions:
1.  Whisk together the eggs, egg yolks, sugar, lemon zest, lemon juice, and salt in a a double boiler. If you don’t have a double boiler, find a small pot or bowl that will fit into a larger pot with simmering water. Make sure the bowl on top does not touch the water.
2.  Whisk the lemon mixture constantly until the mixture starts to thicken, about 5 to 6 minutes. Don’t let the mixture boil. Remove from heat.
3.  Stir the butter into the mixture until it melts.
4.  Refrigerate the lemon curd for a few hours.
5.  When the lemon curd is cool, mix one cup of Greek yogurt with one cup of the lemon curd.
Lemon Raspberry Tartlets with Macaroon Crusts
Fill each macaroon crust with Lightened Lemon Curd and top with a fresh raspberry.

Back up and running!

After about a month of technical difficulties with my blog, I am back up and running! I will repost the recipes that were deleted and there will be more delicious ones to come.

While I was out I have been busy starting my private practice. I now have offices in Medway and Boston, MA. I’m looking forward to helping people heal their GI tracts.

In other exciting news, a FODMAP friendly certification was released in Australia. Click here to read about it.

FODMAP Friendly LogoI look forward to the day when we have a certification like this in the United States!