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.
Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases.