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Tag Archives: Salad

Pecan and radish salad with strawberry ketchup – low fodmap

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I had to use the rest of the radish I bought and thought I would make a bright salad for this very sunny day. Balsamic vinegar enhances the flavour of strawberry and when combined with radish shoots and sliced radish the strawberry reduces the heat of the salad nicely. The dressing tastes a little of ketchup – but more decadent than the standard tomato variety! I hope you enjoy it! If you have problems with resistant starches you may want to use the rice whilst it is still warm.

Ingredients

A large handful of pecan nuts

8 radishes sliced thinly

A large handful of radish sprouts

A handful of green leaves (rocket, kale, lettuce or chard – it really doesn’t matter)

3 strawberries sliced thinly

100g of cooked wholegrain rice

Dressing

1 tablespoon of hazelnut oil

2 teaspoons of balsamic vinegar

3 strawberries (mashed)

seasoning

Method

Combine all the salad ingredients together

Mix the dressing ingredients and drizzle the dressing over the salad

Season then serve

enjoy!

Serves 2




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Chive salad – for low fodmapers missing onion.

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This salad has onion flavour as it’s base and uses chives to achieve this. It can be made without the chive flowers but if you can get them they do make a really pretty addition to this dish. I am really lucky where I live as we have the Incredible Edible scheme. This is a organisation that has planted lots of edible herbs and fruit trees around the town that are available for all residents and visitors to sample for free – as long as you know what you are looking for and what flowers are edible and can be used. I have gathered the chive flowers (the light purple ones – see image below), fennel leaves and borage flowers (the deep blue ones that I have used for garnish.) So for me this recipe was reasonable in cost because the herbs were free. There was also a pleasure gained in going for a walk and gathering my own food.

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You can modify this recipe to make it more simple by just using chive stems and any green/red salad leaves to base the salad on, plus the borage flowers are not a necessary ingredient for the integrity of the dish. I produced this recipe without dressing as I felt the chives added plenty of strong flavour but you can add some if you wish- do check the label for fodmap ingredients. If you struggle with resistant starches then serve the rice whilst it is still slightly warm.

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Ingredients

75g of cooked wholegrain and red rice

4 chive flower heads and stems

4 chard leaves and stems

1/2 packet of low lactose mozzarella

2 sprigs of fennel leaves

seasoning

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Method

Chop the chive stems and chard stems into small pieces

Rip the chard leaves into small pieces

If needed cook the rice by covering in cold water and bringing it to the boil – season then cool and drain.

If using the chive flowers cut the individual flowers from the flower head

Rip the low lactose mozzarella into bite size pieces

Pull the fennel leaves into small pieces

Combine everything and serve

Serves one – enjoy!





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Hot radish salad

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Do you want a side salad with some heat but avoiding chilli and spices? Then radish is your choice. Here I have used three coloured radish but this works just as well with the basic red variety that is common in most supermarkets. This is a salad to accompany other dishes, it is not a good source of carbohydrate or protein so cannot form the only part of a balanced meal. I have also added some nasturtium petals – these can be omitted if you are strictly following the low fodmap diet, they can also add to the heat of the dish.

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Ingredients

1 bag of radish

A bag of green salad leaves (I used mixed chard and red lettuce.)

One or two edible washed nasturtium flowers

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Method

Wash then prepare the radishes three ways. – thinly slice, slice in two and prepare radish flowers.

Radish flowers are made by cutting a zigzag pattern with a knife half way along the radish then separating it in half – makes two flowers, then slice the base to provide a flat surface for it to sit on.

Add the washed salad leaves and radish to the dish with some nasturtium petals and chopped chard  stems for colour.

Serve as a side salad, you could add some dressing – but do check for those fodmaps!




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Warm Potato Salad

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This potato salad is great for a summer barbecue and really easy to make. I have used lactose free plain yoghurt with mayonnaise to keep the calories lower and chives to flavour the salad. If you serve it slightly warm the mayonnaise soaks into the potatoes and also it means that if you have a problem with resistant starches you can avoid these too. I used Jersey potatoes – the best, but any salad potato will be suitable to use. It really couldn’t be easier to make!

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Ingredients

450g small jersey potatoes or small salad potatoes

1 tablespoon of mayonnaise

1 tablespoon of lactose free plain yoghurt

Chopped chives

Salt and pepper to taste

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Method

Boil the potatoes in salted water till soft.

Drain well.

Add the yoghurt and mayonnaise to a dish, season and add finely chopped chives.

Mix with the warm potatoes.

I decorated with some thyme leaves and chopped chard stems.

I hope you enjoy it!




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Peppered leaf salad with prosciutto and berries – low fodmap

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On the theme of salads again here is a lovely refreshing peppery salad. Watercress is suitable for the low fodmap diet according to the Monash App and I love it’s hot taste. I also added a few mint tips and radish shoots. The fruit is a portion so don”t have a piece of fruit after this salad or you will trigger symptoms if you have fructose malabsorption. Check it out for a great lunchbox or add to a gluten free wrap.

Ingredients

1 pack of watercress

80g blueberries

80g raspberries

1 pack of prosciutto (check the ingredients and avoid those with spices)

A few mint tips

A few radish shoots

balsamic drizzle – don’t exceed a tablespoon

Method

Simple – wash the fruit and leaves and arrange the ingredients in a bowl.

Drizzle with balsamic

Serves two.




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Courgette and walnut salad – low fodmap

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Raw courgette adds another dimension to this dish it is crunchy and refreshing. This dish uses the yellow variety but is just as good with the green courgette.

Ingredients

2 yellow courgettes

1 handful of walnuts

1 handful of pumpkin seeds

100g of corn based couscous

2 teaspoons of grained mustard

Red leaved lettuce

1 yellow pepper

salt and pepper to taste

Method

Spiralise the courgette into thick spirals. Pour boiling water onto the corn based couscous and leave to soak up the liquid and cool, add the mustard and mix well. Combine all the ingredients to the salad season and mix well. Serve and enjoy.

Serves 2




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Quinoa and carrot salad with a herb dressing – low fodmap

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This is a salad that is vibrant and although rainbow carrots have been used these are not essential to the dish, it can be made cheaply with plain orange carrots, if needed. The dressing is fresh and adds another dimension to the taste. It is important to use flavourings when fresh garlic and onion are not available to brighten up salad dressings. I have never really got along with quinoa – I find it’s grains hard – but adding grained mustard to it has for me improved the flavour if not the texture of this grain. I like the taste of this dish, so I will be making it again. It is very nice for a light lunch on its own or to accompany meat or fish if you eat them. I wish I could like quinoa a little more, looking at Wikipedia I came across an interesting article suggesting it has potential as a food option for controlled ecological controlled life systems. In other words, Nasa have investigated its properties for use as food in longer term space missions. It has a favourable amino acid profile and can be grown hydroponically to give a good yield. But if this is the only offered grain it looks like I won’t be considering long term space travel soon – I will have to take a large jar of mustard with me if I do!

Ingredients

Dressing

1/2 pack of coriander

1/2 pack of flat leaf parsley

2 tablespoons of garlic infused oil

1 teaspoon of cumin

Season to taste

Quinoa

1 heaped teaspoon of grained mustard

1/2 cup of quinoa

3/4 cup of boiling water

Season to taste

Salad

1 Pack of rainbow carrots

Mixed salad leaves

Drizzle of balsamic vinegar

Few capers for decoration

Method

Dressing

Pour the oil into a blender and add the herbs, cumin and seasoning

Blend till smooth

Heat in a pan to cook the cumin – 5 minutes only are needed just to release the flavour. If you cook it for too long the heat will affect the colour of the dressing. Cool.

Quinoa

Add the quinoa and boiling water to a pan – cook for five minutes and then add the lid to the pan and leave for 20 minutes to cook in the hot water. Cool.

Mix in the mustard and seasoning to taste.

Salad

Peel the carrots into strips along the length of the carrot.

Add the salad leaves

Build the dish

Enjoy!

Serves 3

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Chicken and grape salad – low fodmap

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This is a quick light lunch for a sunny day. This is a mix of salad leaves, herbs and chicken with grapes. Low fodmap and yummy!

ingredients

1 Carrot

1 roasted chicken thigh

80g grapes

Mixed salad leaves

2 Radish

Drizzle of Balsamic vinegar (don’t exceed 1 tablespoon.)

Fennel leaves

Small handful of parsley

Method

Shred the chicken

Peel the carrot and use the peeler to produce long slices

Slice the grapes

Add all the ingredients on the plate

Serve

Serves 1 – serve with a portion of carbohydrate – a slice of wholegrain gluten free bread or seeded gluten free crackers. Also it is worth mentioning not to have a fruit pudding after this salad you have had the portion for this meal.

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Salad bowl – low fodmap

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The weather this weekend is fabulous for April. We are famous in the UK for discussing the weather – not surprisingly when it can change so frequently. Days when it is unexpectedly fine are few and far between. It makes me crave a salad.

Ingredients

Salad leaves – radicchio, red leaf and spinach

1 Carrot

100g Celeriac

1 Teaspoon light mayo

2 Radishes

Green beans

75g Cooked wild and wholegrain rice

75g Black rice pasta

Dressed crab

Dressing for rice – soy sauce, olive oil (equal quantities) and a few drops of fish sauce.

Grated lime rind

Method

Wash leaves

Peel carrot and celeriac and grate – mix with the mayo.

Make the dressing

Cook rice and pasta till soft – add the dressing to the rice and pasta whilst warm and then cool

Wash and slice the radish.

Cook the green beans till soft, then cool.

Add all the ingredients to a bowl.

Pile the dressed crab on the top (you could use other ingredients if you wish, instead)

Sprinkle with lime rind

Enjoy!

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