Target 30 Green Salad (low FODMAP)
20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1 - 4
Want your gut biome to become your superpower? Feed it what it needs! For the optimal health of your gut biome, the latest recommendation is to eat 30 different plant-based foods every week. Learn more about that in this very interesting article here. That doesn’t mean you stuff yourself with salad all day every day. It’s not volume, it’s variety that makes your gut biome so happy. Plants include nuts, seeds, herbs, spices, fruits, vegetables, and even oils. If you’re like I am, you love salad, and this salad is a great way to pack some plants into your diet in a delicious way! Be creative. See what’s in season. See what looks good at the farmer’s market, produce stand, or grocery store. Add nuts or seeds to not only add plant variety but also protein, flavor, and crunch!
Ingredients: Salad
2 cups red leaf lettuce
1 cup baby arugula
2 Persian cucumbers, peeled and sliced
1 red bell pepper, chopped
3 carrots, peeled and sliced
1 cup Jicama, chopped
1 cup cherry tomatoes, cut in half
1/2 cup microgreens or pea shoots (optional)
1/2 cup pumpkin seeds, roasted and salted
1/2 avocado, chopped
Ingredients: Dressing
3 tablespoons garlic-infused olive oil
1 tablespoon red wine vinegar
1/2 teaspoon Colman’s dry mustard
1/2 teaspoon each Kosher salt and black pepper
Directions
(1) Prepare the lettuce: Wash and spin dry the lettuce. Tear into bite-sized pieces and put into a large salad bowl.
(2) Prepare the vegetables: Peel, slice, chop the other vegetables, then add to the salad bowl with the lettuce.
(3) Add the seeds: Sprinkle generously with roasted and salted pumpkin seeds.
(4) Make the dressing: Add all dressing ingredients to a small jar. Shake well to combine.
(5) Toss: Drizzle salad with dressing and toss well to combine. Sprinkle the whole bowl very lightly with Kosher salt (preferably Diamond Crystal Kosher salt that has a very flat crystal so it will “float” nicely on the lettuce and lend a very delicate taste and tiny crunch).
(6) Plate and serve right away.
Eat and enjoy every bite because you can!
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