Tag Archives: Raspberries

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.

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.