My Cooking Show
A few weeks ago, I was asked to co-host a Zoom Cooking Show at my day job. Since I have struggled with IBS my entire life, I love sharing all my learning about food with people. So, I jumped at the opportunity to share a tasty pain-free recipe.
Lemon Avocado Scones
Ingredients:
1 Avocado
1/4 cup confectioners
1 cup flour (gluten-free works!)
1 lemon worth of zest
1 tablespoon chia seeds
In a bowl, using a pastry cutter or fork, combine Avocado, lemon zest, chia seeds, confectioners’ sugar, and flour until the dough holds together when pressed between your fingers.
Roll into a 10-inch-long log, wrap tightly in plastic wrap and refrigerate for 30 minutes.
Unwrap, slice into 1/4-inch-thick rounds and roll dough into tablespoon-size balls
Dimple the center of each dough ball with your thumb, fill the thumbprint with about a 1/2 teaspoon jam
Bake at 350 degrees until lightly browned around the edges, 10- 12 minutes. Makes about 35 cookies.
Behind the Scones
After the show, I left my scones out to cool. But I didn’t properly protect them from the local wildlife. So, when I returned to check on them, someone had shoved their face deeply into each soft avocado scone. Someone was definitely my cat, Cinnamon.
But she wasn’t done.. I cleaned up the mess and covered the remaining cookies in foil. Within minutes, the dragon had returned to guard her cookie hoard. If she fits, she sits.
More about pain-free foods
All of this info is based on my particular belly pain which is caused by IBS (Irritable Bowel Syndrome). Belly pain can also be caused by food allergies (egg, wheat, soy, and milk are big ones), intolerance to the nightshade vegetables, Crohn's disease, and a ton of other things. So, there's much to explore. None of this is meant to be medical advice. I'll share what I know about the IBS diet below, but I’m not a doctor. If you’re experiencing pain, please see a medical professional!
High-level things to know about the Low Fodmap Diet:
Fodmaps (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are carbohydrates that cause bloating, gas, and pain in some people.
Elimination Diet:
Minimize Fodmaps to stabilize your belly
SLOWLY begin adding Fodmap foods back in to see which ones trigger you
Elimination Diet:
Add back as many of these foods as possible because the long term effects of a highly restricted diet are unknown.
Low Fodmap Diet Resources
The most robust info on the Low Fodmap diet comes from Monash University. They also have an app so you can take info to go.
Kate Scarlata RDN Fodmap and IBS Expert
A quick reference to foods you may not be able to tolerate
Tons of info and recipes
Nutritionists vs Dietitians vs Gastroenterologists
Everyone’s journey is different. I found a dietician to be the most helpful resource in finding the root cause of my belly pain. It’s also helpful to have someone who can guide you through the process because the list of foods you need to eliminate is large and it can be overwhelming. Remember, you know your body best. If the diagnoses or advice you’re being given doesn’t seem right, get a second, third, or fourth opinion.
