Low FODMAP Side Salads To Bring To Your Next Festive Gathering | FODMAP Friendly

Posted on December 26, 2019

Tangy Tomato and Bread Salad

A light, low FODMAP salad to start your next luncheon! You won’t be short for conversation starters with this salad starter!

Serves 4

Ingredients:

1 ½ cups Alpine Breads Spelt and Sprouted Grains Sourdough Bread, cut into 3cm cubes
1 tsp FreeFOD Garlic Replacer
3 tbsp Extra Virgin Olive Oil
3 large tomatoes, cut into quarters
¼ cup fresh flat leaf parsley, roughly chopped
¼ cup fresh basil, roughly chopped
2 small cucumbers, cut into 2cm pieces
2 tsp sumac
1 tsp red wine vinegar
1 lemon, zest and juice
Salt and pepper

Method:

1. Preheat the oven to 170C. In a large bowl combine and mix bread cubes, garlic replacer, two tablespoons olive oil and a pinch of salt and pepper. Spread out on a baking tray and bake for 15 minutes until golden and crispy.
2. In a small bowl make the dressing by mixing the remaining olive oil, lemon juice, lemon zest, red wine vinegar and sumac.
3. Combine all the other ingredients together and pour over the dressing.
4. Gently mix in the toasted bread and serve.

Crunchy Corn and Rice salad

Crunchy, fragrant, tangy, sweet and salty – this salad will be a delicious low FODMAP hit to pair excellently with roast meat or seafood. Simply Wize Corn Crunch add that much needed crunchy texture to any salad!

Serves 6

Ingredients:

200g basmati rice
½ cup Simply Wize Corn Crunch
¼ cup buckwheat kernels
¼ cup pecans coarsely chopped
1 lime
30g dried cranberries
60mL extra virgin olive oil
4 spring onion green tops only
¼ cup fresh flat leaf parsley
¼ cup fresh basil
50g rocket leaves

Method:

1. Preheat oven to 150C. Spread pecans and buckwheat kernels over a baking tray and toast in the oven for 10 minutes or until lightly browned. Remove and set aside to cool.
2. Put basmati rice in a saucepan with 400mL cold water and bring to a boil.
3. Once boiling, turn down the heat to low, cover and allow the rice to absorb the water for approximately 10 minutes or until cooked.
4. Meanwhile roughly chop the herbs and thinly slice the spring onion tops.
5. Remove the rice from the heat with the lid still on and allow to stand for 5 minutes before fluffing up with a fork and transferring to a large bowl.
6. To make the dressing, zest and juice the lime and combine with the olive oil, chopped herbs and a pinch of salt.
7. Once the rice is cool, mix in a large bowl with the toasted pecans, buckwheat, cranberries, Corn Crunch and spring onion tops.
8. Just before serving, gently stir though the rocket and salad dressing.

Char-Grilled Garlic Cos Lettuce

Impress everyone with this incredibly simple yet absolutely tasty low FODMAP grilled cos lettuces. With a herby garlic sauce, this is the perfect side to serve with seafood.

Serves 8

Ingredients:

3 baby cos lettuces
3 tbsp Cobram Estate Garlic Infused Extra Virgin Olive Oil
50g quality butter
1 lemon
1 tbsp tarragon
2 anchovy fillets (marinated in oil and salt only) or 1 tbsp capers for vegetarian option

Method:

1. Heat a barbeque or grill pan to medium-high heat.
2. Cut the cos lettuces in half and brush lightly approximately 1 tbsp of the oil, reserving the remaining oil for later. Then place cos flat sides down on the grill and cook for 2-3 minutes or until just charred. Turn and grill on the other side until charred again. Remove from heat and set aside on a large serving plate.
3. To make the sauce, zest and juice the lemon and add to a small saucepan with the butter, anchovies or capers, tarragon and remaining garlic infused oil. Heat over low-medium heat until the butter has melted.
4. Spoon the sauce over the grilled cos to serve.