Monthly Archives: January 2014

Roasted Shrimp with Winter Salsa

 I just got back from a nice family trip to Florida. Luckily, we rented an apartment and were able to cook most of our meals because the food scene was a little lacking…to say the least.

The tasty local shrimp and citrus galore inspired me to make this dish. Honeybell oranges were the best in Florida, but they aren’t the best  for salsa because they’re so juicy. Cara Cara oranges are delightful this time of year. They are a red fleshed and have a delicious sweet flavor.

This salsa is a great way to boost your vitamin C intake this winter and they’re a great substitute for tomatoes in salsa, which aren’t so tasty this time of year.

To make the salsa, first cut the oranges into segments . Cut off the top and bottom. Then peel off the skin with a knife and cut out each segment. Sometimes I like to leave the inside skin on because that’s where a lot of the fiber is.

cutting oranges

After you have all the segments, cut each segment into three or four pieces. Then combine orange segments with red peppers, yellow peppers, avocado, cilantro, jalapeno, and lime juice. Voila, there’s your salsa!

Winter Salsa

Next, peel and devein the shrimp.  Check out these pink beauties.


After they are peeled and deveined, toss with olive oil, salt, and pepper. Roast at 350 degrees F for about 5 minutes. Serve with rice or quinoa. To flavor my rice, I sauteed a red pepper in coconut oil (the sweet flavor goes well with the dish), then mixed it into the rice with more chopped cilantro.


Roasted Shrimp with Winter Salsa
Serve with brown rice or quinoa
Serves 4

4 oranges, segmented and chopped (see above for directions)
1/2 yellow pepper, diced
1/2 red pepper, diced
1/4 cup cilantro, chopped
1/2 avocado, cut into small squares
1 small jalapeno, chopped (optional)
Juice of half a lime
1 1/2 lb shrimp
1 tsp olive oil
Salt and pepper to taste

1. Put your rice or quinoa on the stove to cook.
2. Preheat oven to 350 F
3. Combine the orange segments, yellow pepper, red pepper, cilantro, avocado, and lime juice in a medium bowl. Add salt and pepper to taste and more lime if needed.
4. Peel and devein the shrimp. Mix with oil, salt and pepper and roast for about 5 minutes until pink and no longer translucent.
5. Serve in bowls with rice mixture on the bottom, then shrimp, and top with salsa.


Have You Heard of SIBO?

This past weekend I attended an entire symposium dedicated to SIBO, which stands for Small Intestinal Bacterial Overgrowth. This symposium was put on by the SIBO Center for Digestive Health at the National College of Natural Medicine in Portland, Oregon. I wasn’t lucky enough to be there in person, but attended the entire symposium via webinar.

SIBO occurs when bacteria from the large intestine creep up into the small intestine. Because the small intestine is so narrow and the bacteria shouldn’t be there, it causes bloating, gas, and other digestive issues. It is UNCOMFORTABLE, to say the least.

Dr. Mark Pimentel, an expert in this field, hypothesized that more than half of people with IBS have bacterial overgrowth. If you experience extreme bloating and gas, I highly suggest you get yourself to a gastroenterologist to be tested for SIBO. The practitioners at the symposium agreed that a lactulose breath test that measures both methane and hydrogen gas is the best way to measure SIBO. The treatment will depend on the results of the breath test. For more information about treatment, I recommend Dr. Allison Siebecker’s website:

Diet is also important for SIBO and very individualized. There are no clinical studies on diet and SIBO, but there are a few diets that work well to control symptoms: the low FODMAP diet, the specific carbohydrate diet (SCD), a combination of SCD and low FODMAP, and Dr. Pimentel’s Cedar Sinai Low Fermentability Diet. These diets all have conflicting advice, so it gets confusing. We certainly need more research in this area!

If you do have SIBO, one important thing to remember is to space meals 4-5 hours apart to allow your body’s migrating motor complex (also called cleansing waves) to work. The cleansing waves occur in the small intestine every 90 minutes in between meals. Grazing during the day limits those cleansing waves. So remember that goûter I wrote about? If you have SIBO, you may want to skip the goûter, or have it in the late afternoon and eat a late dinner.

For a more detailed report about the SIBO conference, check out the following terrific blog posts by Kate Scarlata, RD and Patsy Catsos, MS, RD.

Lemon Pomegranate Greek Yogurt (Goûter #1)

What in the world is a goûter? Goûter (pronounced goo-tey) is a French word that literally means “to taste.” In France, children get a small 4pm meal called a goûter. Here in the States we would call this a snack, but my French sister-in-law insists that it is a goûter, not a snack. This is because it is considered just as important nutritionally as other meals. It has been very interesting to learn about the differences in each of our cultures food and eating patterns. When my nephew was born a year ago, my sister-in-law received a pamphlet about food and meal times. Written at the bottom it said, “No snacking.” In the States we encourage children and adults to snack, maybe even a little too much.

I personally like the idea of an afternoon goûter for everyone (if you’re hungry that is). People often ask me what I recommend for a snack – what should a snack entail? How big should it be? To answer these questions I’m going to post a series of healthy nutritious FODMAP friendly snacks over the next few months. First up, Lemon Pomegranate Greek Yogurt. The sweetness of the pomegranate and tartness of the lemon go wonderfully together. I can’t seem to get enough of pomegranates this season.

photo (3)

Snacks keep you fuller longer if they contain protein + fiber. Greek yogurt is packed with protein, and pomegranate seeds are one of the most fiber-rich fruits.  Add some chia seeds to this and you are good to go!

Note: Four ounces of Greek yogurt is very low lactose, so considered FODMAP friendly.

Lemon Pomegranate Greek Yogurt 

Ingredients: 4 oz lemon Greek yogurt (such as Chobani) 1/4 cup pomegranate seeds 2 tsp chia seeds (optional)

Instructions: Mix Greek yogurt with chia seeds. Top with pomegranate seeds and enjoy!