Banana maple walnut sweet treat (FODMAP Friendly)

Banana maple walnut sweet treat

I was hankering after a sweet dessert tonight, so I threw this together. The ingredients are all FODMAP-friendly according to the standard lists.

1 banana
1 tablespoon butter
1-2 tablespoons maple syrup
6-8 walnuts chopped or broken up by hand

1. Heat butter in small skillet on medium heat until it melts
2. Slice banana across into circles 3/16″ thick
3. Cook bananas for a couple minutes in the butter
4. Add the maple syrup
5. Add the walnuts (already chopped or crumble into the pan with your fingers)
6. Let the liquid just come to a boil
7. Serve into a small bowl

Serves 1. To scale up, just add another banana and set of ingredients per person


How I Work

I am a big fan of and try to follow David Allen’s Getting Things Done (GTD®) methodology. This post catalogs my process and tools for working and living.

Todoist GTD app. Not perfect but best I’ve found for me. Lets me stay in sync across Mac, Windows, Outlook on Windows, iOS on iPhone and iPad and web so I have ubiquitous access on and offline.

BusyContacts Replacement for Apple Mac Contacts application. It shows contacts by address book (associated with different Google, Exchange, iCloud or Yahoo! email accounts) and allows moving them from one address book to another by drag and drop! Great for getting rid of duplicates or segregating groups of people to different accounts.

BusyCalendar Replacement for Apple Mac Calendar.

Desk Desktop publishing client. I’m using it to compose this post. It’s really beautiful but still a work in progress for full functionality. The author has been working on it for over a decade as a labor of love and it shows. And he is clearly committed to continued addition of features. I’m eagerly awaiting the ability to post Pages to WordPress along with Posts. This Post really should be a Page since I’ll keep it updated as my tools and process change over time.

MarsEdit Desktop blog editing client. Not as pretty as Desk, but fully featured and easy to use. Supports posting to WordPress Pages.

Mail Apple email client. I’ve used Postbox a bit and I like some aspects of it but it doesn’t support Exchange which finally proved to be a deal breaker for me. Mail 8.2 seems to have cured the high CPU consumption I experienced in other releases that prompted me to look at other clients.

Spicy spinach and ham egg white omelet

Spicy spinach and ham egg white omelet

Recipe by Lee Herman (macbikegeek)

Simple omelet using egg whites to make this suitable for a diabetic diet and for a low FODMAP diet.

Easy stars

Prep time: 10 minutes

Cook time: 6-10 minutes

Total time: 16-20 minutes

Yield: 1 omelet

Calories per serving: 239

Fat per serving: 10 grams


  • 9 tablespoons
    egg whites
  • 2 ounces
    ham chopped
  • 1 ounce
    baby spinach
  • 1 ounce
    monterrey jack cheese
  • 1/2 teaspoon
    red pepper flakes
  • 1/4 teaspoon
  • 1/4 teaspoon
  • 1/4 teaspoon
  • 4 second spray
    non-stick cooking spray

Cooking Directions

  1. Chop ham into small chunks/pieces

  2. Chop baby spinach into small pieces

  3. Shred cheese and keep separate

  4. Froth egg whites in a bowl with fork or egg whisk

  5. Heat omelet pan on high heat for a couple minutes and spray with cooking spray

  6. Pour egg whites into omelet and gently roll pan to get edges of omelet part way up the edge of the pan

  7. Reduce heat to medium high and use the spatula to separate the edges from the pan as the egg whites cook solid out the outside.

  8. Continue to roll the pan to get more layers of egg white on the edges of the omelet and use the spatula to tease the omelet away from the pan so it slides freely

  9. Add the ham and spinach. Sprinkle the cheese over the top. Sprinkle the spices over the cheese.

  10. When the egg white cooks through to the surface, make sure the omelet is sliding freely in the pan.

  11. Tilt the pan over the plate to let the omelet slide out, tilting the pan almost upside down to fold the omelet in half as it slides on to the plate.

The Lion Wakes Today


I just upgraded to Lion (aka Mac OS X Version 10.7) on Wednesday, July 20, 2011. Since I didn’t get to do any real study ahead of time, I have been learning on the fly as I try to keep using my Mac for the day to day things I do. As I stumble on to differences, things to do and fix or deal with until they are fixed (especially third-party applications), I’m keeping a list. I’ll keep updating this entry as I find new things. Since this is driven by my personal activities, it is quite haphazard and not a replacement for various resources around the web on preparing for Lion and Lion features.

Upgrade Considerations:

Things I Like:

  • Spotlight search results Finder window allows changing view, including to columns
  • iOS style spelling suggestions
  • Select and open multiple attachments from a Mail message

Things I Don’t Like

  • Application associations with file-types are lost

Things That Are Different

  • Up and down on scroll ball on mouse are reversed from Snow Leopard

Things That Have to be Updated



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