Low FODMAP Salads: Main Dish & Sides Recipes - FODMAP Everyday

Low FODMAP Thai Basil Steak Salad

Dédé Wilson — Tue, 28 May 2024 12:42:23 +0000

This Low FODMAP Thai Basil Steak Salad is another one of our main-dish salads that we just cannot get enough of. Hearty, packed with protein, but lots of vegetables, too. And this one even has noodles! You could use sweet Italian basil, but if you can find Thai basil it will give it a distinct flavor that we love. It is a little spicy with a hint of licorice. Combined with ginger, Garlic-Infused Oil, toasted sesame oil, soy sauce and sambal oelek, this salad is filled with flavor. Let’s Talk About Texture & Color Chances are that if you are reading this, the images and title intrigued you, which means, I bet that you are a bit of a foodie. I actually dislike that term, but it says what it means. Come join us in our private Facebook Group, Low FODMAP for FOODIES, if you haven’t already. You will find […]

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Low FODMAP Lentil Salad with Greens & Yogurt

Dédé Wilson — Mon, 13 May 2024 13:11:20 +0000

Our Low FODMAP Lentil Salad with Greens & Yogurt is a great way to incorporate this fabulous pulse into your diet. Lentils are high in protein and fiber and are a nutritious ingredient to add to your low FODMAP lifestyle. In this recipe canned, rinsed and drained green (brown) lentils are tossed with baby lettuce and arugula, simply dressed with Garlic-Infused olive oil and fresh lemon juice, mounded on top of a schmear of thick lactose-free yogurt and topped with crunchy walnuts and cumin seed that have been toasted in more Garlic-Infused Oil. All About Lentils There are low FODMAP serving sizes of all kinds of lentils and you can read more in our column, Explore An Ingredient: Lentils. Please note that the volumes on the Monash app (as of 9/2019) do not correspond to our findings, nor those of the USDA. The volumes appear to be off by almost 100%. […]

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Low FODMAP Strawberry Feta Pasta Salad with Avocado

Dédé Wilson — Thu, 11 Apr 2024 13:16:45 +0000

Our Strawberry Feta Pasta Salad with Avocado was created when I decided to have a strawberry party during peak strawberry season. The idea was that everybody coming would bring a dish highlighting this versatile berry, but of course I was going to provide several recipes as well. This pasta salad was very well received. Low FODMAP gluten-free pasta is combined with juicy, sweet strawberries, salty feta, lush avocado and a creamy Greek yogurt dressing. The shredded lettuce might seem odd, but it adds moisture, texture and bulk to the dish. This salad is hearty enough for a main dish, but also works wonderfully as a side dish to all kinds of grilled proteins, especially chicken and pork. Please read through the recipe before starting because there are some important notes about the process. They mostly have to do with cooking the pasta as close to serving time as possible. I […]

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Low FODMAP Asian-Inspired Slaw

Dédé Wilson — Wed, 08 Nov 2023 15:39:35 +0000

We love a good coleslaw, and we have several versions for you here at FODMAP Everyday®. This Asian inspired slaw has a sauce based on toasted sesame oil, rice vinegar, soy sauce and has a tiny bit of heat from chili oil. To make things super simple, we started with a 12-ounce (340 g) bag of slaw mix, which should be a combination of shredded cabbage and carrot. Red Bell Peppers & FODMAPs Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g. Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g. Obviously, these numbers are all over the place. Don’t fret. Simply use any of […]

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FODMAP IT!™ Smoked Trout Niçoise Salad

Dédé Wilson — Wed, 08 Nov 2023 15:38:15 +0000

Easy Smoked Trout Niçoise Salad The moment I saw this Smoked Trout Niçoise Salad recipe in the April 2018 issue of Cooking Light magazine, I knew I had to make it. Sometimes an image is what inspires me and the colors and textures beckoned. And I could taste all the flavors in my mind and knew that a low FODMAP version would be easy and really flavor-packed. This FODMAP IT!™ Smoked Trout Nicoise is very easy to assemble. The technique of using one big pot of water to cook the potatoes, beans and eggs comes from the original recipe and is a technique I love using whenever possible; saves time and cleanup. Jammy Eggs Perhaps you have come across the term “jammy eggs” recently. I see it cropping up everywhere. It refers to eggs that are somewhere between soft-boiled and hard-boiled, with the yolks still a bit moist and there […]

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Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate

Dédé Wilson — Fri, 03 Nov 2023 20:16:51 +0000

Delicata squash has low FODMAP serving sizes and this Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate shows it off beautifully. The tender, sweet squash (you can eat the pretty striped skin) combined with the peppery, fresh green arugula, crunchy pepitas and juicy, tangy pomegranate are complemented by the smooth, salty goat cheese. A balsamic vinaigrette brings it all together. I was served this at a party and knew I needed to come up with a low FODMAP version in our Test Kitchen, and here it is! Suitable even for the Elimination Phase of the low FODMAP diet. Frequently Asked Questions Prepping The Delicata Squash The low FODMAP diet is all about serving sizes. As we have all learned, unpeeled Delicata squash does have a low FODMAP serving size of 49 g. You will see that the recipe calls for a total of 490 g of seeded, sliced rounds of […]

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Low FODMAP Mediterranean Pasta Salad

Dédé Wilson — Thu, 12 Oct 2023 16:50:39 +0000

Mediterranean Pasta Salad This Mediterranean Pasta Salad came about when I needed to make dinner on a hot New England summer evening. And this was the day after there was a hailstorm! Yup, I got that baby documented on a video. Such is the weather in our part of the world. I like pasta salads IF the pasta has not been refrigerated. I do not like the extreme firmness that the pasta takes on during refrigeration, so planning is key. Dinner In A Bowl (or On A Platter) Pasta salads do have a lot going for them, though. They are easy to make vegetarian or even vegan. You can add all sorts of colorful vegetables that you love and fresh herbs really enhance the whole dish. They can be simple or fancy enough for a party. They are easy to make! This Mediterranean Pasta Salad is easy and fancy looking! […]

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Low FODMAP Chicken Salad with Grapes & Almonds

Dédé Wilson — Mon, 18 Sep 2023 14:38:39 +0000

This Low FODMAP Chicken Salad with Grapes & Almonds is a perfect lunch for on the go – or even for non-FODMAP guests. Did you know that grapes contain no FODMAPs? Their juicy sweetness adds texture, color and flavor to our chicken salad along with a low FODMAP amount of celery. Our recipe makes a generous amount because it keeps well and is great for snacks, too. You can use LOFO rotisserie chicken or leftover chicken for our Low FODMAP Chicken Salad with Grapes – or, if starting from scratch, we highly recommend poaching as a cooking technique. You can use boneless, skinless thighs, breasts or a combo. Salad or Sandwich As you might imagine, this Low FODMAP Chicken Salad with Grapes works well as a salad on a bed of lettuce – we are partial to Bibb or Butter lettuce – or between slices of LOFO bread. Almonds & […]

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Vegan Low FODMAP Chickpea Salad

Dédé Wilson — Mon, 18 Sep 2023 14:34:35 +0000

Vegan Chickpea Salad for Lunch! Our Vegan Low FODMAP Chickpea Salad is easy, keeps well and works for lunch and snacks. Sometimes it feels like finding a LOFO lunch is the most difficult meal of all. We are often home for breakfast and dinner, but we need lunch on-the-go. It has to be easy enough to whip up quickly and keep in the fridge. And pack well. This Low FODMAP Chickpea Salad checks of all off the boxes – and works on a plate, scooped up with LOFO crackers, layered in a sandwich or stuffed into a hollowed-out tomato. 10-Minute Vegan Low FODMAP Chickpea Salad This recipes for Vegan Low FODMAP Chickpea Salad starts with a can of chickpeas. Perhaps you thought chickpeas were high FODMAP? Monash has lab tested canned, drained chickpeas and we can incorporate them into our low FODMAP diet, even during Elimination in specific amounts. Canned, Drained […]

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Kicking Low FODMAP Cajun Tuna Salad

Dédé Wilson — Mon, 31 Jul 2023 19:04:45 +0000

This recipe for Kicking Low FODMAP Cajun Tuna Salad was created by MaryGrace Duggar and the recipe made her the winner of our FODMAP Everyday® Low FODMAP Quarantine Savory Cookoff, which we ran through Facebook in April 2020. It was a virtual cookoff! Avid LOFO cooks presented the judges with recipes, images and explanations about why the dish was low FODMAP. MaryGrace won the Monash University Patient’s Course, among other prizes. (You can see Hilary Hursh’s recipe for Nutty Low FODMAP Strawberry Oat Squares that won our Sweet Cookoff, too). Canned Tuna Is A Great LOFO Pantry Item MaryGrace explained that she approached the recipe as a way to take advantage of what she had in the house, was part of what the judges were looking for. Creativity with what was at hand! And we love canned tuna! We have a few articles for you on how to choose the best […]

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