PB Quinoa and Oat Bars (Low FODMAP)

This recipe will soon be moved to the new website, but for now, here is a Low FODMAP snack bar recipe. This bars contain oats and sugar, so my recommendation is do not eat more than 2 at a time.


1/4 cup peanut butter (peanut butter smooth style without salt)
1/8 cup brown rice syrup (maple syrup or other sweetener)
1/4 cup coconut sugar (coconut palm sugar)
¾ cup, 20 grams rice cakes, crushed
1 cup (90 g) oats (soaked would be best)
2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
1 TBS chocolate chips
1/2 tsp cinnamon
1 TBS ground flax seeds
3 TBS water
1/3 cup (30 g) walnuts
1 TBS sunflower seeds (or pumpkin seed
1 TBS coconut oil (or similar oil)

  1. Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
  2. Mix ground flax seeds with the water and set aside.
  3. Melt first three ingredients together, add flax seed mixture.
  4. Add remaining ingredients and stir well.
  5. Press mixture into pan.
  6. Bake about 12 - 15 minutes.

Potato, Cheese and Power Greens Casserole

I decided to begin with red potatoes as my first test potato while following a Low FODMAP Diet for a specific reason. I had been avoiding potatoes all this time and for the wrong reason. The potatoes I was eating were covered in onion and garlic which are High FODMAP foods, so I thought I was reacting to the potatoes when it was actually the seasonings that I always put on my potatoes. Yet, when I learned that potatoes are a low FODMAP food my mind still focused on other things I had studied about potatoes. One thing in particular was that red skin potatoes have less sugar than other varieties and do not feed yeast (Body Ecology Diet, page 52).  I wanted to take every precaution that I could possibly think of so that I could re-introduce this food in the best way possible.

This recipe isn't the first time I tried the red potato, but it was the most delicious one I had tried thus far because this time I added cheese to it. Potatoes and cheese...it had been years since I had eaten anything similar! The cheese I chose was a hard parmesean cheese (low FODMAP for sure).

The smell of this dish was so wonderful and I enjoyed its aroma probably more so because it was something that I could actually eat this time.

Red potatoes, sliced thin (1 medium size per serving)
Power Greens (Kale, Spinach, Arugula, Chard)
Parmesan Cheese
Oil to grease pan and drizzle on top (I used a blend of coconut and ghee)
Liquids: Low FODMAP broth or simply use water
Salt and Pepper
Herbs of choice (Dried dill was used in recipe in photo.)

  1. Grease bottom of a casserole dish
  2. Lay the potato slices flat, being careful not to overlap so that it becomes unlevel
  3. Add power greens and sprinkle with salt and pepper to taste
  4. Add more potato slices while keeping a nice even level again
  5. Repeat steps 2 - 4 as desired
  6. Sprinkle last layer of potatoes with salt, pepper, herbs and bits of Parmesan cheese
  7. Drizzle a little oil on top and add a little of chosen liquid to the bottom of dish (about 1/8 inch)
  8. Cover with glass lid or parchment paper and bake for about 35 minutes at 375 degrees F 

Before Cooking in Oven

After Cooking in Oven

I hope you enjoy this recipe as much as I did.

Mid-day Green Smoothie


1 packed cup of Kale

1/2 slice of 1 inch thick pineapple

1/2 of peeled pickling cucumber

1/2 small nectarine or peach*

1 knob ginger (you can juice using garlic press)

2 coconut milk* ice cubes

1 1/2 cups water

*High FODMAP food - remove from ingredients to achieve a Low FODMAP recipe.

Put all ingredients into a high-speed blender such as the Vitamix and process until you reach your desired consistency.

Makes about 12 ounces.

Terramin Clay for Digestive Issues and Skin Problems Too!

I have been using Terramin Clay for 3 months now and I've only missed a number of days that I can count on one hand. This has been an added bonus for me. At this point I still cannot consume regular grains, meat and dairy without some result that I don't find pleasurable. By regular grains I mean corn and oats which will probably be my two favorites for ever. I still look forward to the day when my body will accept these. Meanwhile, when I feel the urge to step outside of my food boundaries, I have my clay to make sure that the reaction isn't so bad.

Don't get me wrong, I'm not encouraging you to eat foods that aren't good for you, and I'm especially not encouraging you to eat foods that are NOT REAL Foods - just because you have this clay. I'm just saying that I know this clay remedy works because, like I've mentioned before, there are times that I give in to eating a tortilla chip or popcorn knowing that my digestive system cannot handle those items. (I mean who doesn't LOVE popcorn? I am human.)

I also believe that this clay is working to heal whatever is not right inside of my digestive system. The doctors cannot find anything, but I have a constant pain on my left lower side whenever I eat dense foods (i.e. not quickly digested fruits and salads).

Mostly I just add the clay to my water and add a few dashes of cinnamon, ginger and Stevia powder. Actually, it's recommended that you don't consume with much food. AND I always take my regular dose on an empty stomach.

Yet, Terramin clay is highly recommended for food poisoning and other toxic elements that might be found in the digestive system such as heavy metals and unintended toxic ingredients found in foods. This is great stuff! Don't miss this point. I suppose you might compare this product to that of charcoal which will also draw toxins out. But charcoal is very dehydrating, so I don't believe it's recommended for daily use. But Terramin does more than remove toxins, it also adds many of much needed minerals to your body. It's a 2-in-1 product of edible minerals and an internal detoxifier. Some of the main minerals are calcium, iron, magnesium (relieves stress and relaxes muscles), sodium, chromium (blood sugar regulator), selenium (antioxidant), manganese (connective tissue repair), copper, phosphorus, zinc and potassium. Yet, the body will only take what it needs of these minerals.

One day I decided that I wanted something else at the time I was about to take the Terramin Clay, so I put together this recipe.

1 tsp Terramin Clay (actually should be according to your weight)
1 TBS Cashew Butter &  8 ounces of Water (or Cashew Milk)
1 Frozen Banana
1 TBS Ground Flaxseeds (or Golden Flaxseeds if using a high-speed blender such as the Vitamix)
1/4 tsp Cinnamon
1 TBS Coconut Oil
1 Date or other sweetener

"My Top" Optional Sweetener Choices:
Honey, Stevia (powder or liquid) & Dates

Add all ingredients to a blender and blend until it reaches the consistency you desire.

Buy it here:
Below is my Amazon affiliate link to where I purchase the Terramin Clay. I'm considering becoming a reseller of this product because I believe it is so amazing! I haven't tried the other clay products available from other companies because this is the first one I tried and it works! Also, this is the clay that Gerson Therapy recommends, so it's the one I decided to try first.

Clay can be used in your bath water or as a paste for insect stings and skin rashes. I recently gave it to a friend for her rosacea and it cleared very nicely...even she was amazed. Read Why Terramin Works.

Homemade Catalina Dressing - Oil-Free

I had a mango and a red bell pepper and recall making a dressing out of the two a while back. But this time, I added a few more ingredients. Then end result is a dressing that reminded me of Catalina Dressing, but this one is Oil-Free.

Catalina was my salad dressing of choice when I was a child and likely when I was also a teen. Of course it was from a bottle and one that is a very popular salad dressing brand. (OKAY, I feel a bit uncomfortable sharing that, but there are really more healthy options...such as the one I'm about to give you below.)

Granted, my salad as a child only consisted of cucumbers, tomato and iceberg lettuce. Yeah I guess, it's a good start for anyone, but I finally learned that I love all vegetables and now I rarely eat a salad made of only 3 vegetables. Okay...enough of reminiscing about my childhood, here is the recipe.

1 small mango (Ataulfo mangos are the perfect size)
1/4 of a small to medium red bell pepper
1 TBS apple cider vinegar (use lemon juice instead for Sadkhin Diet)
1 clove garlic, small
1 - 2 inch piece of zucchini or cucumber (if more liquid is desired)
salt to taste (approx 1/8 tsp, optional)

Other possible add-ins:These are optional add-ins that are similar to most recipes that you will find online for Catalina Dressing.
  1. Honey (if you need it sweeter, but Ataulfo mangos are usually very sweet)
  2. If you want/need the extra "good" fat, add some extra virgin olive oil
  3. Tomato slice or 1 tsp tomato paste
  4. Onion slice or onion powder
  5. Dash of paprika
Directions: Blend all the ingredients together in a high-speed blender, such as a Vitamix.  Use as desired.

I just poured it all on top of my salad and dug in. YUMMY!

Sadkhin Cabbage Salad - Three Ways

Recently I prepared three cabbage salads for the Grand Opening Event of Sadkhin Houston.  Sadkhin is a weight loss program that doesn't require any special foods, just mainly fresh fruits and vegetables.

One highly recommended vegetable for the Sadkhin Diet is raw cabbage. Also, since the diet suggests having no more than three vegetables/fruit combinations in each dish, we created the following cabbage salads for client sampling. (Note: Herbs, most spices, onions and garlic may be used freely. Also allowed are lemon juice and honey.)
Mexican Slaw
1 large head of green cabbage
1/2 - 1 pound of carrots
1 - 2 green onions, thinly sliced
1/4 - 1/2 bunch of cilantro (about 1/2 cup, packed)
For dressing, whisk together juice of 1 1/2 lemons (about 1/4 cup) and 1 lime, 1/2 of small jalapeno (seeds removed), 1/2 tsp cumin, salt (about 1/2 - 1 tsp) and a dash of granulated garlic, cayenne and honey to taste Optional: Add a fruit - mango would be good in this one also.

Mexican Slaw

Apple Slaw
1 large head of green cabbage
3 -4 kale leaves, thinly sliced
2 medium Granny Smith apples
For the dressing, whisk together juice of 1 1/2 lemons (about 1/4 cup), 1/4 - 1/2 tsp ground mustard, 1/2 tsp dried dill,  salt (about 1/2 - 1 tsp) and honey to taste
Apple Slaw

Asian Slaw
1 small head of green cabbage
1 small head of purple cabbage
1 - 2 green onions, thinly sliced
1 - 2 Ataulfo mangos, diced small
1/2 tsp fresh ginger juice (or 1/2 tsp dried ginger spice)
10 leaves of fresh mint
For the dressing, whisk together juice of 1 1/2 limes (about 1/4 cup - also can add lime zest if you like) about 1/2 - 1 tsp salt and honey to taste
Asian Slaw

I also put together an oil-free salad dressing/dip for fresh veggies. Click here for a similar recipe. (Simply omit the apple-cider vinegar and possibly use more lemon juice to make this oil-free dressing Sadkhin Diet compliant.)

My "Go To" Get Going Green Smoothie

Lately, this has been my "go to" morning smoothie to "get going".

2 cups water
1/2 avocado
1 stalk celery
2 TBS nut butter
2 Medjool dates
1 TBS hemp protein
1/2 frozen banana (or add a couple of ice cubes)
1 scoop green "super food" powder

Add all ingredients to a high speed blender. I use a Vitamix - it's my favorite.

1. Use fresh vegetable/fruit juice or coconut water in place of water
2. I've been using organic cashew butter, but I also like almond butter. Almonds are the only alkaline nut and, by the way, cashews aren't actually nuts.
3. Use different fruits such as blueberries, mangos, pineapple in place of a banana
4. Add even more "green power" by adding fresh leafy greens (spinach, kale, salad mixes)  - you might want to add a a little more liquid if you do.

Below are the results from a calorie counting program.

Calories: The calculations show 574 Calories. I need all the "healthy" calories I can get. But, if you want less calories, start my removing the nut butter before any avocado.