TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Hi friends!! I am beyond STOKED to contribute to this blog 🙂 and I want to thank Colleen for welcoming me! I hope to be able to inspire others on this FODMAP journey, maybe making life a little easier!!!

Since MEMORIAL DAY is around the corner, which means Summer weekend getaways (woooohoooo)I thought what a better time than now to talk about traveling tips on the low FODMAP diet.  Lets face it, traveling can be super stressful when you are on a restrictive diet (and cause anxiety which is a BIGGGGG NO NO for us tummy issue folk). Here are few tips that work for me and keep me sane on my travels, since I refuse to let my dietary restrictions control MY LIFE ( I shall control them 😉 :

ITEMS TO PACK:

MY TRAVEL NECESSITIES
MY TRAVEL NECESSITIES
  • PEPPERMINT TEA BAGS: Perfect for taming an upset traveling tummy.
  • RICE CAKES: Lundberg brown rice are my fave.
  • JUSTINS ALMOND BUTTER PACKETS OR A JAR OF PEANUTBUTTER : I prefer PB since almond butter has a limit, 1 tbsp= about 12 almonds which is OVER the low FODMAP limit of 10 almonds. Nut butters are great to spread on your ricecakes with Banana coins for breakfast, snacks or whatev. Bananas are easy to find anywhere. Perfect airplane or train snack!
The perfect tummy friendly snack
The perfect tummy friendly snack
  • CINNAMON: for your bananas/ricecakes
  • OATMEAL: I bring gluten free Bobs Red Mill quick cooking oats in ziplock bags. Add boiling water in a paper cup, add chia seeds, bananas,peanutbutter, cinnamon: fiberfulBFAST!

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    YUM!
  • CHIA SEEDS: Fiber when traveling!
  • ZIPLOCK BAGS/PLASTIC KNIVES/MEASURING CUPS: I pack these because you can easily carry your snacks around, use the knives to cut bananas, and measuring cups for your oats/chia seeds/nut butters.
  • PRE SOAKED NUTS : raw almonds,hazelnuts, walnuts (all limit 10), pumpkin seeds(2 tbsp), when soaked are easier for digestion.
  • DIY TRAILMIXES:  Throw in gluten free pretzels, nuts, any low fodmap cereal, ‘enjoy life’ choco chips.. etc, get creative here and know your limits..
  • HOMEMADE COOKIES: this is one of my FAV traveling items because they can keep well for a week in a mini fridge and it can work as a breakfast/snack/dessert when everyone else is indulging in ice-cream or whatever those non FODMAP people eat ;), take out a yummy cookie!

RECIPE: EASY Oatmeal Banana cookie

The easiest oatmeal cookie
The easiest oatmeal cookie
  • 1 cup old fashioned oats
  • 2 medium bananas
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1 tsp vanilla
  • 1/4 tsp baking soda

Optional add-ins: 10 or so chopped almonds,hazelnuts or pecans ,1/4c unsweetened shredded coconut, 2 tbsp raw pumpkin seeds, 1/4 c enjoy life chocolate chips..

Instructions: Mix ingredients together. Flatten about a tablespoon fof the mix on baking sheet sprayed with coconut oil. Bake at 350 c for 10-12 minutes until the bottoms are golden.  Makes about 10-15 cookies.

HAPPY TRAVELING AND WISHING DIGESTIVE PEACE AND LOVE FOR ALL!!

XO

SHOSHANA

P.S.: AWESOME TIP FOR DINING OUT: I always tell my server that I have ALLERGIES rather than intolerances. I always find this makes them take it more serious!

SURF
ANDDDDDD GONE SURFING 😉 ALOHA!

 

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Delicious Gluten-Free Cookie Review!

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If you are looking for foods low in FODMAPs it can be a little tricky.  The best policy is to make food at home, but in some cases you might stumble upon products that will do the trick!

While looking at products online, I stumbled across Among Friends® Hand-crafted Baking Mixes and took a look at their line of baking mixes.  I found Shane’s Sweet-n-Spicy cookie mix and decided to give it a try.  Let’s first take a look at the tasty ingredients:

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Certified gluten-free oat flour, natural brown sugar, organic cane sugar, molasses, organic ground flax seed, baking soda, sea salt, cinnamon, ginger, clove, lemon peel, star anise and anise seed.  All LOW in FODMAPs! So I got to baking and when finished, my house smelled lovely from the molasses – such a nice, comforting smell!  Then my husband and I tried them with decaf lemon tea – so good!  You can taste the molasses, cinnamon, ginger, clove and lemon in this satisfying and light cookie.  I am definitely making these again!  *I had to leave them in the oven for a couple minutes longer than specified on the package.  *If you are lactose-intolerant, you can swap out the butter for coconut oil.

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If you would like to buy these online, order here: http://amongfriendsbakingmixes.com/cookies/shanes/

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Gluten Free Product Review: Jovial Organic Cookies or Enjoy Life?

I like cookies.  No, I LOVE cookies!  I pretty much like any sweet or dessert aside from strawberries in my dessert – I would rather have strawberries on their own.  So, while searching for cookies to have as snacks, I came across Jovial Organic Chocolate Vanilla Cream Filled Cookies Gluten Free.  Unfortunately, I wasn’t impressed.  The vanilla cream inside tasted very good but the cookie itself was dry and crumbly.  In two cookies there are 160 calories and 7 grams of fat (2.5 saturated), 10 g sugar, which I was surprised because the cookies are literally so light.  I would try these again if the cookie itself was soft or chewy.

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My favorite cookies are still Enjoy Life Snickerdoodle Cookies.  I am satisfied after eating two of these cookies.  They are soft, chewy, have a bit more mass to them and they taste really good.  Plus, 2 cookies are only 140 calories, 4 g fat, o g saturated fat and 9 g sugar.  These cookies have white rice flour and light buckwheat flour – both FODMAP friendly (as are the rest of the tasty ingredients)!  I have found these cookies in all my local health food stores.  If you do not see the Enjoy Life brand in your local market, just ask the store manager if they’ll consider stocking the shelves or you can always order online here.

I have tried a few other gluten-free, fodmap friendly cookies but if you have a few you like, please comment below!

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