Low FODMAP Winter Salad

A crunchy and healthy mix of shredded wintertime veggies might just be the perfect clean eating detox plan after the heavy food holiday season + it’s a great make-ahead lunch option to take to work!

But how to make a vibrant, flavorful and satisfying winter salad on a low FODMAP diet? With all our food limitations and restrictions, sounds like quite an ordeal…

Actually there are some great low FODMAP options, besides the boring lettuce, that you can easily bring to the table. Just think about winter veggies like parsnip or belgian endive. They are bright, crisp, slightly bitter and packed full of  nutrients.

To bring out the best flavor and texture of your veggies, you can also try new ways of cutting them: shaved brussels sprouts (in the middle of the photo), ribboned carrots (bottom right), julienne-cut celeriac (top middle),… It’s easy and you’ll be surprised how a simple cut can enhance their taste.

And don’t forget to add-in some nutrient-dense ingredients such as pulses, nuts and seeds (please check all low FODMAP options and safe serving sizes in the recipe below).

To pull it all together, you’ll need a gorgeous mustard vinaigrette. When there’s enough acid, tougher vegetables grow soft and tender, which gives them major make-ahead potential. So, for the perfectly seasoned salad, simply toss the veggies in the vinaigrette the night before and you won’t have to worry about that little extra jar of dressing leaking all over your lunch bag.

From now on, you can leave the lettuce out of your bowl and allow this salad to become your new lunchtime favorite!

And if you fancy winter salads, you must try this yummy potato salad.

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4.50 from 2 votes

Low FODMAP Winter Salad

This low FODMAP Winter Salad is a superfood extravaganza! Parsnip, belgian endive and cabbage tossed together with walnuts and a mustardy dressing.

Prep Time15 minutes mins

Total Time15 minutes mins

Course: Lunch

Cuisine: Low Fodmap

Keyword: abundance bowl, nourishing bowl

Servings: 2 people

Author: My Gut Feeling

Ingredients

Winter Vegetables

• 2,65 oz | 75g belgian endives bias-stripped (use a sharp knife)
• 2,65 oz | 75g carrots ribboned (use a potato peeler)
• 2,65 oz | 75g parsnip julienned (use a julienne peeler, a mandoline or a sharp knife)
• 2,65 oz | 75g cabbage finely sliced (use a sharp knife)
• 0,67 oz | 20g brussels sprouts (optional) shaved (use a mandoline or a sharp knife)

Pulses

• 1/4 cup | 1,48oz | 42g canned chickpeas

Nuts

• 1 oz | 30g walnuts (5) roughly chopped

Seeds

• 2 tablespoons | 0,8oz | 23g pumpkin seeds

Mustard Vinaigrette

• 3 tablespoons extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon dijon mustard
• Pinch of salt

Instructions

• In a large bowl toss all sliced ingredients and mix gently until well combined.
• Season and coat with the...

Mustard Vinaigrette

• Combine all the vinaigrette ingredients and whisking until smooth.
• Taste and adjust seasonings if needed.
• Toss over salad and place in the fridge for a couple of hours, preferably overnight.

Notes

Low FODMAP servings per meal:

- Commom cabbage 2,65oz|75g (fructans). Recipe calls for same quantity.

- Brussels sprouts* 1,34oz|38g (fructans). Recipe calls for half :0,67oz|19g.

- Canned chickpeas 1,48oz|42g (GOS). Recipe calls for same quantity.

FODMAP experts advise to limit servings of related FODMAPs to 1.5 servings per sitting (3 hours). This means, if you want to eat two foods from the same FODMAP group, you can have one serving of one and half a serving of the other. It's the case of fructans in this recipe. Remember, stacking only occurs in foods that come from the same FODMAP group. This means if you have a safe portion of fructans and a safe portion of GOS, they won’t stack on you. You can eat all this salad without problems.

*Even if a small serving of brussels sprouts is low fodmap, avoid them if they don't agree with you.

 

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