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Low FODMAP Spinach Strawberry Salad

Low FODMAP Springtime Spinach Strawberry Splendor Salad

Jenna Volpe, RDN, LD, CLT
A crisp, sweet, savory, tasty, nourishing low FODMAP salad for people with digestive distress, IBS or SIBO. Vegan and nut allergy modifications are included!
This recipe be used as a side dish or an entrée depending on what kinds of fixings you choose to include (and what kind of portions you're having too)!
Prep Time 15 mins
Total Time 15 mins
Servings 4 people

Equipment

  • Cutting board
  • Peeler for peeling cucumbers
  • Knife for chopping veggies
  • Large salad bowl
  • Salad tongs
  • Liquid measuring cup for making dressing
  • Whisk for dressing

Ingredients
  

Salad Ingredients:

  • 1 lb. container of baby spinach washed
  • 1 pint strawberries washed and sliced
  • 1 large European cucumber washed, peeled, and sliced
  • 3/4 cup chopped pecans or walnuts (both low FODMAP) For nut allergies: swap nuts for sunflower seeds!
  • 4 oz. or 3/4 cup goat cheese or feta
  • Vegan/dairy free alternative: omit the cheese or try Treeline cashew-based probiotic-enriched French style plant-based cheese!
  • Optional: for extra protein (esp. if making into a meal versus a side dish), add ~6 to 8 oz. cooked, diced chicken.
  • Vegan/vegetarian protein option: add ~6 to 8 oz. firm tofu

Homemade Balsamic Vinaigrette Ingredients:

  • 1/4 cup extra-virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp real maple syurp (low FODMAP, vegan) GAPS option: swap for raw honey*.

Instructions
 

Dressing (do this first):

  • Prepare vinaigrette by whisking olive oil, balsamic and maple syrup (or raw honey) in a small bowl until smooth.

Salad:

  • In a large bowl, toss spinach with the vinaigrette dressing (right after dressing has been stirred) then add remaining ingredients. Continue to toss until uniform. 

Notes

*Honey is considered a high FODMAP food but generally well tolerated for people who don't specifically have a fructose intolerance or SIBO!
*Raw honey is unpasteurized which means it still contains live enzymes.  Based on anecdotal reports and personal case study observations, raw honey is better tolerated by people from a digestive standpoint compared to pasteurized honey.
Keyword low fodmap salad, spinach strawberry salad
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