Target 30 Greens, Seeds, and Nuts Salad (low FODMAP)
20 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1 - 2
As you’ve heard from me before, for the optimal health of your gut biome, the recommendation is to eat 30 different plant-based foods every week. This salad is a great way to pack some of those plants into your diet in a delicious way! Adding mixed microgreens can give you 3 or 4 different plant varieties and adding nuts and seeds will not only add plant variety but also protein, flavor, and crunch!
Ingredients: Salad
3 cups baby arugula
1 cup mixed microgreens
1/2 cup roasted and salted pumpkin seeds
1/2 cup walnuts, roughly chopped
1/2 cup Feta cheese, crumbled
1/2 Avocado, chopped (optional)
Ingredients: Dressing
1/2 cup olive oil
3 tablespoons red wine vinegar
1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper
1 teaspoon maple syrup
1/2 teaspoon Colman’s dry mustard (optional)
Directions
(1) Prepare: Wash and dry the arugula and put it in a large salad bowl. Chop the walnuts. Crumble the feta.
(2) Make the dressing: Put all dressing ingredients in a small jar and shake to blend. Taste and adjust salt and pepper as needed.
Make-ahead note: At this point, you may keep the greens in the refrigerator until you’re ready to dress and serve the salad.
(3) Make the salad: Add the rest of the salad ingredients to the salad bowl.
(4) Finish: Add the dressing to the salad. Toss to combine. Sprinkle lightly with Diamond Crystal Kosher salt (optional). Serve.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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