Low FODMAP Chef’s salad
20 Minutes • Gluten-free • Low FODMAP • Serves 4 • This is one of my favorite lunchtime salads because it’s hearty, filling, and energizing so you won’t get the afternoon sleepies. It also makes an excellent light dinner choice. Of course, you can omit the turkey to make it vegetarian and add other low FODMAP veggies you might have on hand. Watch your serving size as too many raw vegetables may be hard to digest when you have IBS.
SALAD INGREDIENTS:
4 cups romaine lettuce, washed and torn into bite-size pieces
4 mini Persian cucumbers – peeled and sliced thickly
4 carrots – peeled and sliced diagonally
Handful of cherry tomatoes
1 cup cooked turkey or chicken cut into bite-size chunks
1/3 cup fresh basil – chiffonade (sliced thinly)
1/2 cup pumpkin seeds (pepitas) – roasted and salted - see our recipe here
1/2 cup walnuts – raw halved
1/2 avocado - cut into chunks
Hard-boiled eggs – peeled and quartered - optional
Blue cheese or gorgonzola crumbles - optional
DRESSING INGREDIENTS:
1/3 cup extra virgin olive oil
1 tablespoon red wine vinegar
1/2 teaspoon Coleman’s dry mustard
Salt and Pepper to taste
DRESSING DIRECTIONS:
Mix all ingredients together in a small jar and shake to combine. Adjust the salt and pepper to taste.
SALAD DIRECTIONS:
Wash and spin the lettuce as dry as possible. If you’re not putting the salad together right away, put the clean lettuce in a plastic bag with a paper towel in it. Squeeze as much air out as you can and seal the bag and put it in the refrigerator. Your lettuce will be crisp, clean, and dry when you’re ready for it.
Add the cucumbers, carrots, cherry tomatoes, fresh basil, walnuts, pepitas, and turkey and toss to combine.
Prepare the dressing and add just enough to lightly coat the lettuce and toss again.
Add the avocado, and cheese crumbles and turn the salad gently to combine.
Put the salad on plates and set quartered eggs alongside. You may add some salt and pepper to the eggs and serve.
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