An Apple A Day May Not Keep Bloat Away

Ladies and gentlemen, children of all ages (nope, not talking about the circus) all have unpleasant changes in their bowel movements bloating or gassiness from time to time. For some, these GI symptoms are a daily struggle. I’ve had clients who have dabbled in lactose free or gluten free with little improvement. A couple of years ago, I learned of the Low FODMAP diet. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. God bless the acronym.

The science: high FODMAP foods are poorly absorbed in the small intestine which leads to bacterial fermentation in the colon and then bloating, pain and gas in susceptible individuals. So what foods are these? Fruits such as apples and pears, many vegetables including onions, garlic, asparagus, wheat (because of it’s fructan content not the gluten), most artificial sweeteners and legumes.

It’s generally suggested to first eliminate all high FODMAP foods and then be sure to keep total FODMAP content in your diet low. There’s a threshold effect so a little bit may be fine but in combination…. watch out. A recent Wall Street Journal article talked about the low FODMAP concept, which originated in Australia, gaining support in the US.  The results from the studies done are impressive with figures around 75 to 80 percent of participant’s symptoms improving. I have introduced the FODMAP system to many clients but have a nutrition colleague, Gina Casagrande aka The Candid RD, who is not only a fantastic supermarket nutritionist but also a low FODMAP follower herself.  Gina’s blog has been one of my favorites since I started this one.

Who should try the FODMAP system? 

I think anyone who feels like they are constantly bloated, gassy, or who has chronic constipation and diarrhea (on and off). However, I wouldn't suggest anyone doing it without a dietitian to guide them, as it's easy to fall short in certain nutrients if you aren't careful (so many vegetables and fruits aren't allowed!).

How long until you felt it was "working"? 

Honestly, within a couple days.  Prior to starting the diet, I was eating garlic and apples every single day. These are two foods that give me my worst symptoms, so when I took them out of my diet I felt amazing (as in, I didn't have gas and bloating).

I'll admit I hadn't heard of FODMAPS until the last couple of years, why do you think it’s gaining ground (WSJ article etc.)? 

Because it works.  More and more people are trying it out of desperation and realizing that it's helpful.  More research is being done too, which means more widespread knowledge and education.

Is this something you have to do 100%? Do you ever cheat? 

Oh yes, I cheat, but only if the food or drink is worth the pain. Actually I've found that certain "bad foods"  (like beans) that don't cause me a lot of problems unless I eat a lot of them.  Then there are foods (like garlic) where if I eat just one bite I have a problem.  I have been doing this diet for three years now, so I sort of know my limits.

What food(s) do you miss the most?

 I miss apples, a lot.  I miss garlic and onion too, but mainly because it's difficult to cook without those. 

What resources you'd suggest?

 I encourage anyone to get in contact with me if they have questions. Also the booklet from the Monash University in Australia (where most of the research has been done) has been a lifesaver for me.


Thanks Gina, this is not an easy protocol to follow because there are items in each food group to avoid. On the other hand, if it's a way to figure out triggers for pain and discomfort it's well worth it.Have you heard of FODMAPS before? Do you know anyone who has tried this approach? And because we’re “going there” what are your GI issues?

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10 Ingredients That Make Healthy Food Exciting

                                              

One of my nutrition pet peeves is when people assume health eating is boring and bland. In order to lose weight there is no mandatory sentence to steamed vegetables, dry salads and cottage cheese. If that were the case I’d be searching for another profession. Yet we can all get into a food rut. Below you’ll find ten of my trusted jazzer-uppers that I use time and time again.

Capers- I spent my childhood flicking capers off smoked salmon on Sunday mornings. I couldn’t fathom what there was to like about them.  The skinny bottle of capers and the tube of anchovy paste confirmed at an early age that my parents were nuts. Then, during my first pregnancy, I did a culinary about-face. I became a caper convert.  My favorite capers are Le Pain Quotidien’s wild mountain capers.  Capers are great in tomato sauces and of course with fish (including smoked salmon)

Caramelized Onions are so delicious it’s hard to believe they’re just onions. I love caramelized onions mixed into other vegetables such as mushrooms or as a filling in potatoes. This genius idea of cooking them in a slow cooker is from Justine at Full Belly Sisters. 

 Pickled Jalapenos- I’ve never met a pepper I didn’t like but pickled peppers are special. They’re great with black beans and also hard-boiled eggs. They’re not crazy spicy but add that perfect little kick to foods. I’ll admit, I don’t make them but here is a recipe if you’d like to try. 

Zest-I have only been zesting for a couple of years, I first started after watching Giada’s show. Giada may zest lemons (limes and oranges) in more recipes than any other human. If you are going to zest you will need a microplane (which you can use for fresh ginger too) and prepare to have your life changed. Smoothies, chicken and salad dressing will never be the same.

Maya Kaimal’s Spicy Ketchup-last week I told you about MK’s simmer sauces. Well, there’s another ingredient you need to own and it’s her spicy ketchup. I am not a ketchup fan but this is not typical ketchup at all. You can use it in place of ketchup but I prefer it as a cocktail sauce stand in with shrimp.

     Truffle Salt- I am generally not one for fancy salt. I have a brick-sized box of kosher salt that I use to refill a saltcellar on my counter. Truffle salt is fantastic though; the flavor is sensational.  I’m a little embarrassed to admit one of my favorite uses for it is on popcorn. It’s also great on omelets and scrambled eggs. It isn’t cheap but I’ve had the same Dean and Deluca jar for almost a year.

Hampton Chutney Cilantro Chutney-Years ago, I was over at my friend Meg’s apartment for dinner. I cannot tell you what we discussed that night. All I know is that I planted myself next to this green dip and must’ve polished it all off. I know cilantro is a divisive herb but if you are pro-cilantro you need to try this. It’s great as a dip but also fantastic rolled with turkey, drizzled on an avocado or mixed into tuna. The ingredients are rather interesting: cilantro, coconut, dates, chilies, ginger, lemon juice, a handful of spices and a touch of salt.

Tahini, a paste made from sesame seeds, deserves a life beyond hummus. Tahini has a rich, creamy taste and works well as a salad dressing base. I also thin tahini and use it over greens, sort of like a creamless 

creamed spinach. Here are some other tahini recipe ideas from the New York Times.

Fig and Passion Fruit Vinegar-years ago I took a Balsamic Vinegar cooking class with my mother. Prior to that vinegar was reserved for salads exclusively. In class, we learned to pair various vinegars with cheese and even fruit.  Recently, one of my clients brought me a fig vinegar I love with fresh strawberries. I also have a passion fruit vinegar that works nicely with fish.

Pesto –in the summer I love making pesto.  I have a recipe I loved that incorporates arugula. In the winter, I cheat.  I buy pesto from Sauces n Love or Le Grand Pesto. I haven’t found anything that doesn’t go well with pesto.

What are your favorite jazzer-uppers?  Any uses for the ingredients above you want to share?  And are you pro-cilantro or anti?

Worlds Greatest Salad

My mother is a fantastic cook. Everything she makes is delicious and if something isn’t going well she knows just what to do to correct it. It is hard to find a measuring cup or spoon in her kitchen; she has a sort of cooking sixth sense and she rarely uses recipes. I am the exact opposite and I’m sure that means I’m not a natural cook. I love a recipe, love measuring and rarely veer off course the first couple of times I’m making something. We were at my moms house this past weekend. As usual, before we arrived my mom called to go over the menu for Saturday night. Saturday wasn’t a holiday and we weren’t having additional people over. No, it was just a regular Saturday…doesn’t everyone decide what they will cook 2 days ahead of time? I’m pretty sure they don’t. I had just seen Giada prepare what looked like a great salad on T.V. and suggested it, as part of the meal, to my mom. Shockingly she too agreed it sounded interesting. It was a Caramelized Onion and Grapefruit Salad and was featured on an episode of Giada at Home called Light and Delicious.

My mother purchased the grapefruits and the onions (we used Vidalias). I picked up the remaining ingredients. Right before we were starting to cook we realized the dishwasher was malfunctioning. We were tempted to scrap plans to cook a big meal without it but we went ahead, having all ingredients on hand, and the dishwasher ended up working. I will point out that this is not an afterthought, 5 minute salad. This salad takes a good 30 minutes, there’s chopping and cooking involved, but I think you’ll agree it’s worth it. I started off with the onions (and did find a set of measuring spoons). I wouldn’t have thought to caramelize them with balsamic vinegar but it made them sweet. I would use these onions as a side dish on their own even if I wasn’t making the whole salad.

As for the salad, you will need to section your grapefruits. I was apprehensive about this but a sharp knife really makes it easy. The hardest part was keeping my 6 year old away from the slaved-over pink grapefruit (buy an extra when you do this salad). I set aside the grapefruit and chopped the scallions, fennel and fresh thyme. Be sure not to skip any of these as they each contribute to the overall flavor. My six year old tore the romaine and whisked the dressing. I add that only because if he can do this, it’s not that difficult. We served the salad with roasted fingerling potatoes, grilled baby lamb chops (yes! red meat) and cooked carrots as the boys love Granny’s carrots. Everyone, including the kids, loved it. And guess what? My mother asked me for the recipe!

Are you a recipe follower? Do you measure every ingredient or wing it? What are your fave new recipes for Spring or ones you are planning to try?

Caramelized Onion and Grapefruit Salad
Recipe courtesy Giada De Laurentiis
Directions

• Caramelized onions:

Ingredients

3 tablespoons olive oil

• 2 onions, very thinly sliced

• 1 tablespoon balsamic vinegar

• 1/4 teaspoon kosher salt

• 1/4 teaspoon freshly ground black pepper

Dressing:

• 2 tablespoons red wine vinegar

• 2 tablespoons fresh lemon juice

• 1 teaspoon honey

• 1/4 cup extra-virgin olive oil

• Kosher salt and freshly ground black pepper

Salad:

• 2 pink grapefruits

• 1 head romaine lettuce, thinly sliced or torn into 1-inch pieces

• 1 large fennel bulb, trimmed and thinly sliced

• 1 small cucumber, peeled, seeded and thinly sliced

• 3 scallions, finely sliced

• 1 tablespoon chopped fresh thyme leaves

For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes.

For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.

For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. Add the lettuce, fennel, cucumber, scallions, and thyme.

Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onions on top and serve.