Target 30 Greens, Seeds, and Nuts Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1 - 2

As you’ve heard from me before, for the optimal health of your gut biome, the recommendation is to eat 30 different plant-based foods every week. This salad is a great way to pack some of those plants into your diet in a delicious way! Adding mixed microgreens can give you 3 or 4 different plant varieties and adding nuts and seeds will not only add plant variety but also protein, flavor, and crunch!

Ingredients: Salad

3 cups baby arugula

1 cup mixed microgreens

1/2 cup roasted and salted pumpkin seeds

1/2 cup walnuts, roughly chopped

1/2 cup Feta cheese, crumbled

1/2 Avocado, chopped (optional)

Ingredients: Dressing

1/2 cup olive oil

3 tablespoons red wine vinegar

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper

1 teaspoon maple syrup

1/2 teaspoon Colman’s dry mustard (optional)

Directions

(1) Prepare: Wash and dry the arugula and put it in a large salad bowl. Chop the walnuts. Crumble the feta.

(2) Make the dressing: Put all dressing ingredients in a small jar and shake to blend. Taste and adjust salt and pepper as needed.

Make-ahead note: At this point, you may keep the greens in the refrigerator until you’re ready to dress and serve the salad.

(3) Make the salad: Add the rest of the salad ingredients to the salad bowl.

(4) Finish: Add the dressing to the salad. Toss to combine. Sprinkle lightly with Diamond Crystal Kosher salt (optional). Serve.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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