Monthly Archives: February 2014

PB&J Smoothie (low FODMAP)

A peanut butter and jelly smoothie may not sound so appetizing to you at first, but it is quite a tasty treat. I must first confess that the smoothie contains peanut butter, but no jelly. Frozen raspberries take the place of jelly in this recipe.

Raspberries are not only full of vitamin C, they are also full of fiber. The  half cup of raspberries in this smoothie contains 8 grams of fiber. Fiber keeps us full and aids in healthy digestion. Most adults should get about 25-35 grams of fiber a day, but Americans average about 15 grams a day.

Add protein-rich Greek yogurt and a little healthy fat from the peanut butter and here you have a “stick to your ribs” smoothie.

smoothie ingredients

Just combine all ingredients in a blender or use an immersion blender (my favorite way to make smoothies) and blend until smooth.

pb&j

smoothie1

Have you noticed how much I adore pink and teal kitchen items?

PB&Jsmoothieblog

PB&J Smoothie

Ingredients:
1/2 cup plain Greek yogurt (1/2 cup is 4oz, which is very low lactose and FODMAP friendly)
1/2 cup frozen raspberries
1 Tbs natural peanut butter
1/4 cup plus 2 Tbs lactose-free milk

Instructions:
1.  Place all ingredients in a blender and blend until smooth.
2. Top with a frozen raspberry and enjoy.

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Nut Butter And… (Gouter #2)

A little while ago I wrote a post about goûter, a small afternoon meal that children get in France. Click here to read the post. The stretch between lunch and dinner can be a long one. If you’re hungry, having a nutritious snack can help limit impulse buys of “empty calorie” snacks. It’s also a great way to pack in extra nutrients like vitamins, minerals, fiber, and calcium. I recommend to my clients that snacks always be paired. So instead of having a few crackers, have some crackers and peanut butter or crackers and reduced fat cheese. The combinations will hold you longer and keep you more satisfied until dinner.

Today’s post tells you how to incorporate my Coconut Peanut Butter recipe or any other kind of nut butter into a delicious snack. First up, FODMAP friendly toast schmeared with nut butter, topped with banana slices, and sprinkled with cinnamon. I used DeLand Bakery  Special Millet bread, but you can use any FODMAP-friendly bread (preferably one with at least 2 grams fiber per serving).

toast

Second: 1 small banana with 1 tablespoon nut butter.

Another idea is to have a few FODMAP friendly crackers with nut butter and chia jam. Kate Scarlata has a great recipe you can find here.

Last up: peanut butter and jam smoothie. Just combine frozen raspberries or strawberries with peanut butter, lactose free milk, ice, and blend.

pb&j

I encourage you to try different kinds of nut and seed butters such as sunflower seed butter and almond butter. Just remember FODMAPers to keep the serving size to 1-2 tablespoons. This is also a good limit for people who don’t follow the low FODMAP diet. Nuts are full of healthy fats, but moderation is best.

Coconut Peanut Butter (low FODMAP)

For those of you getting hit hard with snow today, I hope you are staying warm and cozy. While the snow storm continues outside, I’ve been cooking up a storm in the kitchen. I decided to experiment making nut butter in my food processor. While the end result isn’t as smooth and creamy as if  I had made it in a Vitamix (a high speed blender), it still turned out quite tasty.

Here’s how easy it is: Add peanuts, toasted coconut, and a pinch of salt to the food processor and blend until everything is finely chopped. Add a small amount of coconut oil to gel it all together. Blend until it has a peanut butter consistency.

peanuts

This coconut peanut butter is a great addition to an afternoon snack or goûter. More ideas on what to enjoy it with coming later this week!

coconut peanut butter

Note: 1-2 Tablespoons of nut butter is FODMAP friendly

Ingredients:
1 cup roasted unsalted peanuts
1/2 cup toasted coconut flakes
Pinch salt
1/2 tsp coconut oil

Instructions:
1. Combine the peanuts, coconut, and salt. Blend in a food processor or Vitamix until finely chopped.
2. Add coconut oil and blend until the mixture has a peanut butter consistency.