🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

 

🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

As a dietitian, wellness coach, and someone personally diagnosed with Irritable Bowel Syndrome (IBS) in my twenties, I've spent years exploring how dietary choices and lifestyle shifts can ease symptoms and support long-term well-being. Although IBS can be confusing and frustrating—especially when it comes to food—the concept of using “food as medicine” has never been more relevant.

That's why I felt it was time to revisit and update one of the most transformative tools I've come across: the low FODMAP diet.

💡 What is the Low FODMAP Diet?

If you're among the 10–20% of people dealing with IBS and haven’t heard of the low FODMAP diet, you're definitely not alone. I first learned about it years ago during the Greater New York Dietetic Association’s Annual Meeting, where the brilliant Kate Scarlata, RD, spoke about its benefits. Her presentation was a lightbulb moment—both for me personally and for many clients I've worked with since.

So, what exactly is FODMAP?

FODMAP = Fermentable Oligo-, Di-, Mono-saccharides And Polyols

These are types of short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, they’re fermented by gut bacteria and can draw excess water into the gut—often leading to bloating, gas, abdominal pain, and changes in bowel habits like diarrhea or constipation.

🥦 How the Low FODMAP Approach Works

The diet is typically done in two phases:

1. Elimination (2–6 weeks) Remove high-FODMAP foods to reduce symptoms.

2. Reintroduction Gradually reintroduce FODMAP subgroups—one at a time and in small amounts—to identify which ones trigger symptoms.

*This I recommend being done under the guidance of a Registered Dietitian familiar with IBS and other coexisting conditions. A structured approach helps uncover your individual tolerance and opens doors to eating more freely again.

What I love most? Even if certain foods bother you now, there's a good chance you can enjoy them again in moderation once you've pinpointed your sensitivities!

🧠 Breaking Down the FODMAP Subgroups

Here’s a brief overview of each FODMAP type and some the foods they show up in:

FODMAP Type	Examples of Foods That May Cause Symptoms
Fructose (fruit sugar)	Mangoes, papayas, figs, honey, high-fructose corn syrup
Lactose (milk sugar)	Cow’s milk, yogurt, ice cream
Fructans (fiber)	Wheat, onions, garlic, inulin, chicory root, beer
Galactans (legume sugar)	Beans, dried peas, soy, lentils
Polyols (sugar alcohols)	Apricots, plums, sugarless candy/gum, sorbitol, xylitol

*For the most accurate guidance, I personally use the Monash University app—created by the team who developed the diet—to check food lists and updates.

🙌 Final Thoughts

Don’t be discouraged if the elimination phase feels restrictive—it’s temporary! With the right support and a bit of detective work, many people find tremendous relief and regain confidence in their food choices.

*This post is intended as an introductory guide, not a substitute for medical advice. Always consult a healthcare professional before making major dietary changes.

Here’s to feeling better and eating smarter—one bite at a time!

Here are a few low FODMAP recipes:

Sumer Squash Salad: 2 zucchini squash and 1 summer squash (washed and chopped as desired), 3 T. fresh lemon juice, 2 T. olive oil, 1 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. 

Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½- lemon, 1 c reduced- fat feta cheese. Combine all ingredients for the burgers and mix well. Form into 8-10 burgers and grill until the internal temperature reaches 165 degrees F.

Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)

🚌 You Are the Driver of Your Life: Courage vs. the Fear Gremlin

Do you have the COURAGE to bring fort the treasures inside you; say yes.

Deep inside you, what is calling out to you, what is driving you? Courage is needed to bring out your inner voice, and your inner you; the "Joy of Life"! What goes side by side with courage though, is fear. Fear you might be left out, fear you might be asked out, fear you're too tall, fear you're too short, fear your assignment was too long, or your assignment was too short, fear you might be right, fear you might be wrong. The list is too long! Who can live with all this fear!

Let's just imagine an easy, healthy, peaceful life; this is what You Deserve. When you use your inner voice to silence the "Fear Gremlin", your creativity and focus will return or improve. Your "inner fear" will always be there, but you don't need to allow this "Gremlin" to sit on your bus, to drive, to play the music, to be disrespectful to the others on the bus. Fear does co-exist with Courage and Creativity, but don't forget: You are the driver on Your bus. 

What Went Well (WWW) Wednesday Wellness ideas:

Think of the inner voice that tries to get in the way of what you really want to do. What or who's stopping you? What's the voice saying? Journal about it. What could you say back to the Gremlin? Practice that a few times. Now try to "Catch" yourself when you hear that Inner Gremlin and say what you were practicing. 

🚌 You Are the Driver of Your Life: Courage vs. the Fear Gremlin

Do you have the courage to bring forth the treasures that live within you? Say yes.

Deep within each of us lies a voice—sometimes quiet, sometimes bold—that calls us toward joy, purpose, and creativity. This is the “Joy of Life,” the essence of who you truly are. But to let that voice speak, we need courage. And wherever courage goes, fear follows close behind.

Fear shows up dressed in countless disguises:

• Fear of being left out.

• Fear of standing out.

• Fear of being too much—or not enough.

• Fear of failure... or even success.

It's overwhelming. Who can live freely under the weight of all that?

✨ You deserve ease. You deserve peace. You deserve a life that feels good.

When you listen to your inner truth and let your authentic voice rise above the chatter, something beautiful happens: your focus sharpens, your creativity blossoms, and fear begins to lose its grip.

Fear might always ride the bus with you—but it doesn’t get to drive. It doesn’t pick the playlist. It doesn’t get to disrespect the other passengers. You are the one behind the wheel.

🌱 Wednesday Wellness: What Went Well (WWW)

Want a small but mighty shift this week? Try this:

• Think about that inner voice that blocks your path. What's it saying? Who or what does it sound like?

• Journal a response—what would you say back if you could?

• Practice that response aloud. Let it become your armor.

• Next time your “Fear Gremlin” pipes up, catch it in the act. Now, say what you practiced. Own the moment.

You’ve got this. Fear is loud, but your courage is louder.

The Practice of Gratitude: Nourishing the Soul Every Day

The Practice of Gratitude: Nourishing the Soul Every Day

A Reflection on Awareness, Appreciation, and Inner Growth

To wake to a new day is to receive a silent, profound invitation. Life, with all its unknowns, greets us with the gift of possibility. Each breath upon awakening is a gentle reminder that our presence here is purposeful, that we are called to find meaning in the moments—both small and grand—that compose our experience.

Gratitude, it turns out, is not merely a passing sentiment. It is a conscious choice, a lens through which we can view the world. Adopting an "attitude of gratitude" allows us to savor the gifts that surround us: the warmth of sunlight streaming through a window, the laughter of a loved one, the comfort of a familiar routine. There is wisdom in the refrain, "you can always look up and you can always look down." Perspective is a powerful tool, and each situation invites our interpretation. In any circumstance, we hold the agency to decide how it will shape us.

By nurturing "awareness," we become architects of our inner landscape. We learn to notice our thoughts, to gently interrogate the stories we tell ourselves. When gratitude feels scarce, when we find ourselves believing that nothing is ever enough or that good fortune is merely our due, we risk slipping into resentment, stagnation, and entitlement. But the mind’s pathways are not fixed; neuroplasticity assures us that with care, intention, and practice, new habits and ways of seeing can blossom.

To appreciate what we have—whether it is the company of someone dear, the serenity of a morning view, the simple tenderness of a pet at our feet, or the pillow that cradles our head—cultivates a deeper respect for ourselves and for all that enriches our lives. Things and people, once seen as replaceable or taken for granted, become precious, imbued with meaning and memory. With attention and care, we nurture our own gardens, watching love and gratitude cause all things to flourish.

Granting ourselves moments of pause—in nature, within community, through movement or stillness, by honoring our values and passions—creates space to listen to our inner voice. In slowing down, we tune into the quiet wisdom within us, fostering a connection that can anchor and guide us.

Begin today. Thank yourself for showing up. Thank those who brighten your path. Write a note of appreciation or offer a quiet acknowledgment for the small wonders in your world. Practice awareness by catching yourself in moments of negativity and challenge your perspective: ask, "Can I look up? Can I look down? What else might be true here?"

In tending to your soul with gratitude, you invite growth, resilience, and joy. Like the body and mind, the soul thrives when nourished, becoming more open, more generous, and more alive. May today—and every day—be illuminated by appreciation, presence, and the gentle unfolding of your own becoming.

I wish you a truly beautiful day.

April Showers and Spring Cleaning

 

Bring May flowers. Without the rain, we wouldn't have all the beauty and abundance of the seasons.

It’s that time of year again – to clean out the winter closets, clean out the kitchen cabinets, and clear up your mind. Let go of what you no longer need, or what no longer serves your life and who you are.

Where should you start?

Open your eyes and get curious. Imagine yourself in the clouds looking down on yourself. What do you want your space to look like from this perspective? What is in the picture? What has left? How do you feel thinking about this?

Start with yourself.

Who are you, what do you do, and what do you need to be the best version of you?

Take a good honest look inside. Take notice of where you are, and what you already have in your life. 

Be kind to yourself, this is a ongoing process, no need to criticize yourself, and you can focus on your strengths for added motivation.

The kitchen clean-up is ready to begin.

The kitchen is often the center of the house, and for good reason. It’s where family can gather around the table and check in with each other, and where we cook and nourish our bodies.

Clean Out:

• Processed Food: If you can’t pronounce the ingredients, you shouldn’t put them in your body.
• Added Sugar: Corn Syrup, HFCS, or other foods with sugar listed as the first ingredient.
• Trans and Saturated Fats: These fats often go along with processed foods.
• Fake Foods: Try to discern what real food is or is not, and stick with real foods. Was it made in a plant, or is it a plant?
• Food Dyes and Colors.

Eat instead:

• Fresh or frozen fruit and vegetables.
• Lean meats such as chicken, turkey, beef or lamb, eggs and fish.
• Low fat or non-fat dairy products or substitutes (soy or almond milk, soy yogurts).
• Nuts and nut butters, seeds, beans, and soy products like tofu and miso.
• Whole grains such as brown rice, quinoa, sweet potatoes, spaghetti squash, oatmeal, and whole wheat bread.

And onto the closets.

Oh! There can be so much sentimental stuff hanging out on your hangers and sitting in drawers. But memories of the past are just that. You don’t need an old piece of clothing to remind you of someone or something special. Take a picture of it if you need to, but then let it go. Clutter in the closets lead to clutter in the brain. A clean house leads to a clear(er) mind; just like clean foods lead to a clean(er) body. A clean and clear mind and body can lead to more peace, harmony, focus and acceptance.

Carving out time now to get things in order will help you create more time later by:

• Being able to find things more easily...your keys, phone, wallet and, oh...that bill you forgot to pay!
• Wearing the things that you have. We all save that favorite shirt or the jeans that haven’t buttoned in 20 plus years, but why? You'll gain more time by not having to keep trying things on, seeing what matches, and then go shopping, once again, because you “have nothing in your closet”.
• Not having to keep re-stacking, re-reading, re-organizing, replacing, and just being mindful of things you don’t need to crowd your style.

You can now take better care of yourself and your loved ones. And doesn’t that feel refreshing like warm spring breeze!

Recipes

Turkey Meatloaf

• 2 pounds of ground turkey
• ½ c. panko bread crumbs
• ½ c. milk
• 2 T. ketchup (plus more for the top)
• ½ t. salt and pepper
• ¼ c. Italian seasoning
• 2 eggs

Directions: Mix the milk and panko in a bowl then add the mixture to the turkey and other ingredients in a medium sized bowl. Spread evenly in a bread loaf pan that has been lightly greased. Spread some ketchup on top. Bake at 350 F for 60-75 minutes, or until the center of the meat loaf is at an internal temperature of 160 F. Slice and serve with roasted vegetables (broccoli, cauliflower, carrots, onions, peppers) and corn muffins.

Leftovers will be great for sandwiches the next day (on Ezekial bread with veggies) or in egg muffins. To make egg muffins, simply crumble up some of the meat loaf and add to a bowl of eggs, low-fat milk, shredded cheddar cheese, salt and pepper. Pour into greased muffin tins and bake about 10- 15 minutes at 350 F until set. Enjoy on the go for a quick and easy breakfast.

Grilled Shrimp Tacos

• ½ c. Greek Yogurt
• 3 T. organic mayonnaise
• 3 T. milk
• ½ t ground cumin
• 1 ½ pounds raw large shrimp, peeled and deveined
• 3 T. melted butter
• 2 large garlic cloves, minced
• 4 limes cut into quarters
• Kosher salt
• 8 large washed and dried romaine lettuce leaves
• 2-3 c. finely shredded red cabbage
• Tomato salsa

Directions: Heat grill to medium-high. In a small bowl, whisk together the 1^st four ingredients. Set aside this “sauce”. Skewer the shrimp (if using wood skewers, soak them in water for 10 minutes before you use them). In a small bowl, combine the butter and garlic. Brush the shrimp with this mixture. Place the shrimp on the grill with the limes for about 4 minutes a side (until the shrimp are opaque and the limes are browned). Remove from the grill and lightly salt the shrimp. Divide the shrimp evenly among the romaine lettuce leaves, top with cabbage, the “sauce”, salsa and the juice from the grilled limes. It may be messy – but will be delicious!

A New Year, Version (12 years later)

A New Year, Something for Everyone:

“It’s especially hard to be healthy this time of year.”  So true, but what time of year is really easy to be healthy? Each season has it’s traditions, holidays, birthdays, and excuses. What are the reasons people want to lose weight, what are the goals, how we can figure out how to fit in the hard work, and the fun.  Why wait for the new year to start?

Figure out your goals, do you want to be at your wedding weight, do you want to wear that little black dress for the party in January, do you want to get off your diabetes medications, have your clothes fit again, feel better? Is it to get over your mood swings, to have more energy?  Do you want to run and play with your kids, your grandkids, hike with friends, or to dance again feeling confident?

We all have a reason to be healthy, that in itself can be the reason.  To be healthy is a great goal, and from there let’s figure out the right path for you.

1. Identify your goals and put in writing.
2. Pick your plan (or 2).
3. Exercise- yes, physical activity of any kind will improve your metabolism, relax you and make you feel energized, put you in a better emotional mood, and help you lose weight.
4. Watch your portion size and type of foods.  I don’t want to say any particular food is off limits, but how much you eat is under your control.  If you feel powerless with a certain food - then it’s time to walk away from it, at least for awhile, until you get control over your relationship with that food.

Suggestions: 

1. Eat your fruits and veggies.
2. Eat lean protein - chicken, fish, lean cuts of red meat no more than 1-2X/ week, beans, tofu, eggs, vegetable substitutes such as tempeh, low- fat or non- fat dairy products, and nuts.
3. No fried foods!
4. Eliminate processed foods, white flour, white sugar, and High Fructose Corn Syrup. People often blame "Sweets" for adding a lot of Carbohydrates to our diet, but Starches (Breads, Chips, Pretzels, etc.) are a prime offender as well.
5. Avoid high calorie beverages such as juice, alcohol, soda, sports drinks, energy drinks, coffee shop drinks, and vitamin waters.
6. Choose whole grains and whole foods such as sprouted wheat toast, quinoa, brown rice, beans, and soups made with beans/ grains/ veggies (see recipe below).
7. Drink lots of water, seltzer, unsweetened tea/ ice tea.
8. Watch your Sodium intake.. it hides in many prepared foods.

Winter Vegetable Ragout With White Beans

1 1/2# butternut squash, peeled and cut into 3/4-inch cubes

2 T olive oil

1 1/2 T minced garlic

3/4 t salt

1/2 t freshly ground black pepper

1 large yellow onion, chopped

1 fennel bulb, halved, cored, and cut into 1-inch pieces

1 red pepper, cut into 1/2-inch pieces

1 t ground fennel seeds

1/3 c white wine

1 15-ounce can Italian butter beans (or another white bean), rinsed and drained

1 c low-sodium vegetable broth

1/3 c sliced sun-dried tomatoes

8 leaves rainbow chard, stems removed, cut crosswise into thick ribbons

1 c rainbow chard stems, sliced on the bias into 3/4-inch pieces

1 T chopped fresh oregano

1 T chopped fresh thyme

1 T chopped fresh sage

1. Preheat over to 400 F.  Combine squash, 1 T olive oil, 1/2 T garlic and 1/4 t each salt and pepper in a large baking dish, toss to coat, then roast for about 20 minutes or until tender.
2. Meanwhile, heat remaining oil in a large skillet over medium.  Add the onion and 1/4 t each salt and pepper.  Sauté for 3 minutes or until onions are soft.  Mix in remaining garlic and cook for 1 minute.  Stir in fennel, red pepper, fennel seeds, and remaining salt.  Cook for 5 minutes.
3. Pour in wine and cook for 3 minutes or until pan is nearly dry.  Add beans and vegetable broth; reduce heat to medium-low.  Simmer for 15 minutes or until beans begin to break down and sauce thickens.
4. Add the cooked squash, sun-dried tomatoes, chard leaves, and chard stems.  Cook for 10 minutes, adding water as needed to keep ragout saucy.
5. Stir in oregano, thyme, and sage just before serving.  Season with additional salt and pepper to taste, if needed.

(Serves 6, Serving Size 1 cup, 200 calories, 5 g fat, 36 g carbs, 7 g protein, 9 g fiber, 168  mg calcium, 4 mg iron, 760 mg sodium.  From Shape.com, January 2012.)

DREAM for Teens by WCC

Doing It, what is it? Who are you as a teen? Evaluate yourself (on the Wellness Wheel) and see what areas you want to work on because it's important to you now. As a kid, you are always being told what others think of you, or think you aught to do. But if you take time and evaluate, you may notice an area that is low that you didn't even think about, or realize it's an area you can actually work on. So you have a starting point. Then you get to ->

Reason to Be; your purpose in life. Often kids don't know because they didn't think about it. It could be your faith, saving the environment, helping others, being a caretaker or teacher. Kids tend to be self-centered, you know the moon is following them. The adolescent brain isn't fully developed until 20-25 years or more, so don't expect to be talking to a mature adult. Get kids to think outside of their own lives. Being part of the community, joining a team, doing volunteer work; all help. And you as a parent or caretaker, part of your purpose is raising a resilient, reliable, resourceful and responsible human, so what you say and how you say it also counts. Kids hear everything you say, so if you walk in after work and say, "Did you clean your room, you need a haircut, your shirt is backwards" or "How was your day, what went well, who made you laugh"; can change the whole tone, your kids social and emotional development, and your relationship. -> 

Expertise, it's becoming better at something, and improving self confidence and empowerment. How do you become better at something? By practicing. Join a team, take a class, join a club, learn another language, take piano or guitar lessons. What do you like to do? How often do you do it? Research shows that teens who do one challenging, consistent activity for a minimum of 2 years during the High School years, do better long term. It's no wonder because they are often getting experience and advice from an expert, as well as getting constructive criticism or coaching to improve. They experience sharing resources, wins and losses, applauses and praise. They learn that they can do hard things by practice, focus and perseverance. ->

Attention is the next part. This has become a huge problem with this generation. They unfortunately grew up during the Covid years, and social media has become a nationwide issue. Teens are unable to focus on an activity and are unable to function without devices. They learned this from us, so we can't blame them. We didn't know better. So here we are, and we are still the adults and the ones who pay the bills. I coach too many people that are "afraid" to take away their kids devices. I love telling the story how I took away my daughter's cell phone and got her a flip phone for emergencies. After 2 days, she left it at home. I didn't let her take it on vacation either. The tough love for me and anger for her, soon changed to gratitude and understanding. Take time away from your devices. Lose yourself in an activity you love, think of one you can share with someone. Maybe a sport, a hobby, time in nature, baking, singing, or doing a meditation. The more you practice, the more your brain will be trained to focus on this, so enjoy, and strengthen that muscle. ->

Motion is last but not least. Teens should be doing 1 hour a day of physical activity. It can be structured or not, but many don't get nearly close to that amount. Being active also gets you and kids away from their screens. It's fun. It's a good way to meet people and strengthen relationships. It helps prevent or lessen many of the issues kids and adults face, or will face, such as depression, anxiety, heart disease, diabetes, and many others. Many types can be at no cost and can be done almost anywhere. What are you waiting for? Make plans to do this, and don't break the plans. You, are the most important person and deserve the time for yourself. DREAM it into Your Life. 

Love, Me

If I Had The World To Give - Self-Compassion Myth#1 and Heart Month

I'd give it to you.

Self-compassion myth: it's selfish.

Truth is that people who practice self-compassion are more caring and supportive to others. They are more compassionate with others and are more forgiving.

How do you practice self-compassion? Start with a mindful minute:

Close your eyes and listen to the sounds. Open your eyes and gently observe the view with a wide angle gaze. Close your eyes again and feel where your body is touching the chair, your feet the ground. Put your hand to your nose and notice any scents from your skin. Now taste if there are any tastes in your mouth right now. How did that feel? Have a wonderful day.

February is the month of love, filled with red and pink hearts, dark chocolate, cuddling by the fireplace, and maybe digging your car out of the snow. Love fills your heart with warmth and can make your heart skip a beat.

This month I want to discuss dietary fats, and how they can help make your heart beat healthier. There have been many reports that say butter is now ok to eat, coconut oil is the next best thing, and that people are putting oil and butter into their coffee as a breakfast. You may be wondering what’s true, what’s questionable, and what you should know to help you make good choices.

---

About Cholesterol

• HDL cholesterol is the good kind. You want this number to be high.
• LDL cholesterol is the bad kind. You want this number to be low.
• Total cholesterol should be below a certain range (200 mg/dL).

---

Has fat really “replaced” carbs as the new “magic bullet” for better health and wellness?  Years ago when the low-fat craze started (remember Snackwells), people began eating more carbs and reducing their fat intake. Years later, the results are that, we as a nation, are heavier and sicker, hence the term “Diabesity”. So the new thoughts and research show that by reducing carbs, and replacing some of these calories with healthy fats, you can lower your risks of obesity and related diseases. With all the fats available figuring out how to make good choices can be confusing. When considering total calories, it is important to understand that fat is more calorically dense than protein or carbs, so the calories can add up quickly. Choose whole foods over fast foods to make up your diet. They are lower in fats, sugars and salt.

Some Guidelines

• Eat good fats. Include monounsaturated and polyunsaturated fats in your diet. These include: olive oil, canola oil, hemp , flax and chia seeds, walnut, sesame, and flaxseed oils, nuts such as walnuts and almonds, avocados, and fish oils naturally found in fish like salmon.
• Limit or eliminate bad fats which include saturated and trans fats. Butter, margarine, palm oil, visible fat of meats, poultry skin, full fat dairy foods/drinks, fried foods, and high fat, high sugar treats like cakes, cookies, pies, etc… Coconut oil is out since it’s high in saturated fat and solid at room temperature.
• Get your Omega 3's and Omega 6's. These polyunsaturated fats are good for you and can help lower your cholesterol. Aim to get yours in the food form vs. supplemental pills. Many fish and nuts are great sources including salmon, tuna, walnuts, pistachios, chia seeds and ground flax seeds.
• Eat a well-rounded diet. Get a balance of foods with complex carbs, protein and fiber (25-35 grams/day).
• Stay hydrated. Don’t forget to drink lots of water!
• Get moving. Physical activity helps your waistline and is directly correlated to heart health.
• Slow down. Find ways to relax and reduce stress including yoga, meditation and massage.

Simple Swaps
Trade a bagel with cream cheese for a whole wheat "english muffin" with almond butter and apple slices;

a roast beef with mayo and cheese sub for a turkey whole wheat wrap with mustard, cucumbers, tomatoes and red peppers;

2 slices of pepperoni pizza for one slice of thin crust pizza and a salad;

steak and potatoes for grilled fish and veggies;

fettuccine Alfredo for whole wheat pasta with olive oil, garlic, broccoli and white beans;

chocolate cake for a banana sliced with yogurt and honey; 

apple pie for a baked apple.

And, as always, combining a healthy diet with exercise, stress reduction, getting enough sleep, and removing toxins, will lead you on the path to optimal health and wellness.

RECIPES:

Gluten Free Cauliflower Soup (serves 4-6)

• 2 ½ cups chopped onions
• 2 tbsp vegetable oil
• 2 potatoes (about 2 cups diced)
• 1 medium head of cauliflower (about 5 cups chopped)
• 2 tsp ground cumin
• 1 ½ tsp ground fennel
• 4 cups hot water
• 1 tbsp vegetable bouillon powder or 1 bouillon cube
• 2 tbsp fresh lemon juice
• Salt and pepper to taste
• Chopped fresh tomatoes and chopped chives or scallions

Directions

1. In a soup pot on medium heat, sauté the onions in the oil for 5-10 minutes, until translucent. While the onions sauté, dice the potatoes and chop the cauliflower.
2. Stir the cumin, fennel, and potatoes into the pot, and cook for a minute. Then add the hot water. Cover, turn up the heat, and bring to a boil. Then lower the heat and simmer, covered, for about 10 minutes, until the vegetables are tender. 
3. In a blender, food processor, or using an immersion blender, puree the vegetables and broth until smooth.  Add the lemon juice, and salt and pepper. Reheat the soup if necessary, taking care not to scorch it.
4. Serve garnished with the chopped tomatoes and chives or scallions. Goes nicely with a salad and small whole wheat pita bread for a winter dinner.

(Recipe Adapted from Moosewood Restaurant Cooks at Home by The Moosewood Collective)

Gluten Free Slow Cooker Chicken with Rice (serves 4-6)

• 2 14.5 oz cans of diced tomatoes, drained
• ½ medium onion, finely chopped
• ¼ cup chopped sundried tomatoes
• 2 tbsp tomato paste
• 1 tbsp lemon juice
• 2 tsp minced garlic
• 1 ½ tsp dried oregano
• ¾ tsp ground cumin
• ½ tsp salt
• ½ tsp ground pepper
• 2 lbs boneless, skinless chicken thighs, fat trimmed
• 2 cups cooked brown rice

Directions

1. Stir together the first 10 ingredients in the slow cooker crock.
2. Nestle chicken thighs into the mixture. Cover and cook 8 hours on LOW or 4 hours on HIGH. At the end of cooking, use tongs to transfer thighs to a plate and cover with foil. Add rice to the tomato mixture. Stir well.  Cover and let the mixture cook for 5-10 minutes, until the rice heats through.
3. Divide tomato and rice mixture between shallow bowls, top each bowl with the cooked chicken.

(Recipe Adapted from Everyday Gluten-Free Slow Cooking by Kimberly Mayone and Kitty Brohier MS, RD)