Confused about Sugar Alcohols?

Well you are not alone! The name is really misleading to the non-chemists in the room because these are neither sugar nor alcohol. You may not even be familiar with the term sugar alcohols, but when you see a food product labeled "sugar free" you will likely find that some of the ingredients used end in the letters "-ol" like xylitol, erythritol, sorbitol.... so what does that mean to you?

Sugar alcohols happen to be part of the polyol family which is one of the groups of High-FODMAP foods. So if you are trying a low-FODMAP elimination diet, this is something you should read. Remember, you may find sugar alcohols in places you don't even think about - like chewing gum or hard candies - but it can add up fast. 

I was interviewed by Men's Fitness Magazine to clear up some misconceptions about these sweeteners. To read the article, click here

Recipe: Miso Chocolate Chip Cookies

Miso Chocolate Chip Cookies

 

Yes this is a still a cookie – share them with friends – even though it has probiotics doesn’t you should eat the whole batch, though you might want to. Miso gives these cookies a scrumptious savory bite. This is not a low-FODMAP recipe with the whole-wheat flour but you can substitute with your favorite gluten-free flour!

 

·      1 cups old-fashioned oats

·      1 cups Gold Medal white whole-wheat flour

·      1/2 teaspoon salt

·      1/2 teaspoon baking powder

·      1/2 teaspoon baking soda

·      1/4 teaspoon ground cinnamon

·      1/4 cup unsalted butter, at room temperature

·      ¼ cup miso paste

·      1/2 cup brown sugar

·      1/2 cup granulated sugar

·      1 large egg

·      1 teaspoon vanilla extract

·      3/4 cup chocolate chips

 

Preheat the oven to 350F and line a baking sheet.


Toast the Oats

On an ungreased baking sheet, spread the oats out evenly and put in oven for approximately 8 minutes, or until lightly brown. This can be done on stovetop too, but easier to do with large quantities in the oven. Once toasted, remove the oats and cool. PRO TIP: if you try this in your oven you will find your oven’s “hot spots.”

 

Make the Cookie Dough

In a medium bowl combine the dry ingredients: flour, salt, baking powder, baking soda, and cinnamon. Set aside. In a separate bowl use a mixer (if you have one) to combine the butter, miso, and sugar together until smooth. Mix the egg and vanilla into the butter and sugar mix. Slowly pour the dry ingredients that had been set aside into the sugar, butter, egg and vanilla. Mix until just combined. Stir in the toasted oats and chocolate chips.

 

Making and Baking the Cookies

Roll cookie dough into tablespoon size balls and place on the lined cookie sheet. Bake for 10 minutes or until light golden brown around the edges. Let cookies cool on the baking sheet if you can wait. Transfer to a cooling rack and cool completely. Enjoy!

 

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Low-FODMAP Label Reading

You may recognize most of the major high FODMAP foods at this point. While it is important to have a diet that is focused on whole foods (as in foods that do not come with an ingredient list) it is inevitable that we are going to rely in part on some packaged food items that do come with ingredient lists. It can be intimidating when you are following the low-FODMAP diet, whether in the elimination phase, or in your ongoing maintenance (or as I like to call it, personalization phase).

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