Category Archives: salad
Eating low fodmap for IBS is not easy. I slip on and off the low fodmap wagon frequently. After a particularly bad tummy day I made this pasta salad.
1 package Catelli Gluten Free fusilli style pasta. cooked according to package directions
1/4 zucchini, chopped
2 carrots, diced
2/3 c. frozen green peas
1/2 yellow bell pepper, chopped
3 green onions, green part only, chopped
1/2 small cucumber, chopped
Dash of rice vinegar
Various dried salad herbs, about 1 T. each (thyme, oregano, dillweed, tarragon, cilantro)
1 T. celery salt
1 T. chili powder
1 T. pepper
1 tsp. salt or to taste
3/4 c. mayonnaise
a bit of olive oil (1 – 2 T. )
Combine in a large bowl and chill before serving. About 8 servings. If you can handle dairy you could add some cubed cheese. Cooked chicken or hard boiled eggs would work also for protein to make this a complete meal. *Catelli Gluten Free Pasta has corn, white and brown rice and quinoa grains.
After a friend of mine made salad rolls and brought them to our luncheon a couple of weeks ago, I knew I had to try making them myself. These are nice as an appetizer or even a main course when it’s too hot outside to cook.
Recipe and instructions:
You will need a package of rice paper wrappers. I bought mine at a health food store but it’s likely these are available in less expensive stores such as Superstore in Canada.
First prepare your filling ingredients. You will need:
Shred or slice thinly one cooked chicken breast or cooked pork. Cooked shrimp will also work. Slice very thinly (or shred) an assortment of vegetables. Here I used a pepper, cucumber, and green onions. Quantities used for the vegetables were about 1/2 pepper, 5 or so green onions, and about one-third of an English cucumber (which was enough for 10 salad rolls) Also, about a tablespoon of broccoli slaw and a leaf of fresh basil per wrapper was also used.
Fill a large bowl with warm water. Take the individual rice wrapper and soak it for 5 seconds in the water. Place the wrapper on a plate or the counter and let it sit for 30 seconds to soften.
Then, fill wrapper with a small amount of each of your ingredients, placing the ingredients near the bottom of the rice wrapper. The rice wrapper pictured below likely had too much filling; I tended to over fill mine and then, when it came time to eat them, they became “deconstructed salad rolls.”
Carefully draw the sides of the filled rice wrapper towards the middle. Then fold the bottom in towards the middle and roll up. Lather, rinse, repeat for as many rolls as you have filling for. I had enough filling for about 10 salad rolls. Cover with saran wrap once you’re done making the rolls so they do not dry out.
**Salad rolls are pretty versatile. Today I made them using shredded carrots, thinly sliced pieces of romaine lettuce, pepper, broccoli, and leftover canned salmon.
Enjoy with peanut sauce or your favorite dipping sauce.
1 c. water (GF chicken broth could also be used)
2 T. cornstarch
¼ c. peanut butter
1 T. oil
2 T. wheat free / GF soy sauce
2 – 3 T. Thai sweet chili sauce or to taste
Whisk together in a small pot and heat over medium heat until peanut butter is melted. If this becomes too thick, add a little more water or broth.
This versatile recipe is very tasty.
1/2 c. pearl barley, rinsed
1/2 c. brown rice, rinsed
2 c. water
2 cups diced vegetables – I used a mixture of celery, green onions, and carrots)
1/2 c. each dried cranberries and chopped walnuts
1/2 c. crumbled soft cheese – I used Boursin, but feta or goat cheese would work well too
1/2 c. oil
1/4 c. vinegar
2 – 3 T. each maple syrup and mustard
2 T. soy sauce
salt and pepper
While this version is vegetarian, chopped diced chicken, canned tuna, or tofu can also be added.
Bring water to a boil. Add rice and barley. Cover and lower heat to medium low and cook for about 40 minutes. Remove from heat and let stand 5 minutes or until any remaining water is absorbed. Combine with remaining salad ingredients in a large bowl. Mix up dressing in a jar and pour over salad. Refrigerate for a few hours to cool and let flavors meld. Serves 4- 6.
This was part of my lunch today.
Combine in a small bowl:
2 T. fresh cilantro leaves, chopped (or minced if you can)
1/3 c. canned black beans, rinsed and drained
1/2 c. frozen corn, thawed
1/2 red pepper, chopped
1 green onion chopped
1 tsp. each chili powder and cumin
1/4 c. each olive oil and lemon juice (lime juice may also be used)
1 T. mustard
Salt and Pepper
Combine dressing ingredients in a small jar. Pour over salad. May be eaten immediately or refrigerated. Serves 1 – 2. This recipe easily doubles or triples.
I had a surplus of fresh oranges.
I Googled around and adapted this recipe http://www.foodnetwork.ca/recipes/orange-olive-oil-cake/recipe.html?dishID=5506 by Anna Olson. I wasn’t making the cake at the same time but, as I still have oranges left, will likely make it soon. As my orange salad wasn’t being served with cake, I adapted her recipe to incorporate some salty and spicy tastes to balance the sweet.
I peeled and sectioned quite a few oranges – naval and clementine – probably about 8 in total. An simpler, pain-free way would be to buy several cans of mandarin oranges and drain them and put in a bowl. Add about 1 cup crumbled feta cheese, 2 T. each olive oil and sugar, and 1 T. curry powder. Stir. This is good either served immediately or the next day after the flavors have blended a bit. It was quite a tasty salad and doesn’t get much easier.
1 c. quinoa, rinsed
2 c. water
Combine quinoa and water in a medium sized pot and bring to a boil. Lower heat to a simmer and cook for 15 minutes. Remove from heat, cover, and let stand for 5 minutes.
Meanwhile, prepare the vegetables.
1/2 c. each broccoli, cauliflower and pepper, chopped into large pieces
1 medium sized carrot, peeled and chopped into chunks
2 garlic cloves
Place vegetables and garlic on a baking sheet sprayed with cooking spray. Drizzle with olive oil. Roast at 450 for 15 minutes.
Combine quinoa, vegetables 3/4 c.crumbled feta and 1/2 c. chopped pastrami in a medium sized bowl.
In a jar or other covered container combine the roasted garlic cloves that have been smashed up with 1/3 c. olive oil, 1/8 c. rice vinegar, 1/8 c. maple syrup and 1 T. of mustard and 2 T. of a spice blend for the dressing. Chill.
1 c. quinoa, rinsed
2 c. water
1/2 pepper, chopped
1/2 small onion, diced
A small handful fresh spinach, roughly torn
1/3 c. pomegranate arils
1/3 c. sunflower seeds, toasted
Combine quinoa and water in a medium sized pot. Cover, bring to a boil. Remove lid and lower heat to medium low. Cook quinoa 12 minutes. Remove pot from heat and cover. Let stand 5 minutes. Meanwhile, combine balance of ingredients in a medium sized bowl. Add quinoa and combine well. Mix in your favorite salad dressing. Serves 4.
This recipe serves one. The ingredients can easily be doubled or tripled. It’s very versatile too.
Handful of taco chips, placed on a plate. Break up the taco chips if necessary.
Sufficient quantity of lentils or black beans to cover taco chips (if using canned lentils or beans, drain and rinse well)
Handful of lettuce or spinach, cut up
1 tomato, diced
1/2 pepper, diced
some green onions, chopped
shredded cheese to taste
1/2 sliced avocado
salsa, sour cream
Pile all ingredients on a plate in order given. You could heat the beans / lentils if you wish and sprinkle them with a little chile powder or tex-mex seasoning mix. To make this with meat, use cooked ground beef or chicken in place of, or in addition to, the lentils or beans.
- Meatless Monday with Lentil and Sweet Potato Stew (planetforward.ca)
- Beef or Chicken Tex-Mex Soup (and a Meatless Version) (nancycreative.com)
- Meatless Monday – Thai Spiced Tofu (angiesgrapevine.wordpress.com)
- Meatless Monday Recipes: Black Bean and Winter Squash Enchiladas courtesy of inSHAPE (thefoodiejournal.com)
This was lunch today as I had leftover quinoa and chicken.
1/2 cup quinoa
1 cup water
1 cooked, chopped chicken breast
1 apple, chopped
¾ c. cup chopped walnuts
3 T. soy sauce (I used Bragg’s seasoning which is gluten free)
3 T. lemon juice
2 T. mayonnaise
3 T. maple syrup
2 T. grainy mustard
Dash of oregano and basil
Salt and pepper
Put quinoa and water in a pan and bring to a boil. Reduce heat and cook about 15 minutes until grains start to form spirals and most of the liquid is absorbed. Put cooked quinoa in a medium sized bowl, add in the rest of ingredients, stir to combine. Chill for a bit in the fridge. This serves about one.
1 head romaine lettuce
1 bunch spinach
Seeds of one pomegranate
1/4 c. toasted pine nuts or pecans
1/2 c. crumbled feta
1/3 c. olive oil
1 T. red wine vinegar
2 T. maple syrup
1 tsp. Dijon mustard
1/2 tsp oregano
salt and pepper
Rinse and spin dry the lettuce and spinach. Rip or chop and place into a large bowl. Toast nuts in a non-stick pan on medium low until they brown. Add to the bowl of greens along with the feta and pomegranate seeds. Combine dressing ingredients in covered jar or container, shake well. Serve dressing on the side or pour onto the salad.
Serves about 10
Tips and Notes: Buy a package of the pomegranate arils (the little seeds). Getting the arils out of the pomegranate is a major pain in the butt. I’ve used packaged baby spinach and romaine in place of the head of romaine and bunch of spinach. I’ve also walnuts in place of the pecans or pine nuts.