Registered Dietitian Sarah Pflugradt is back with another low FODMAP recipe of hers, and it’s perfect for summer! The Creamy Polenta with Tomato Ragout and Eggs she shared with us a while back makes for a nice light meal, and paired with something green (like this salad), you’ve got yourself a perfectly balanced and delicious summer-inspired feast!

When she wrote about her beautiful Cucumber and Strawberry Salad recipe, Sarah touched on a really important point about elimination diets, like the Low FODMAP diet. When faced with something big like an IBS diagnosis, it’s easy to get discouraged and overwhelmed by a loooong list of foods you have to avoid if you want to finally start feeling better.

It’s true. There are a lot of foods you have to stay away from in the elimination phase of the Low FODMAP diet. Here’s the thing. It might not seem like it, but the list of foods you CAN have is even longer! This might be more challenging if your diet is limited to begin with, but you might want to look at it in a different light and see this as an opportunity to try new low FODMAP foods you otherwise might not have been aware of or open too!

I couldn’t agree more, Sarah. We are just loving your bright and flavourful recipes, thanks for sharing!

I love eating local whenever possible, so for my friends in Ontario who are right in the middle of strawberry season, why not get some fresh local berries from the market or make an outing of it and go pick your own if you’re going to give this recipe a try!


 

Often, when advised of a special diet, clients cling to the “do not eat” list instead of focusing on the foods they can eat. It’s easy to get sucked into the hole of deprivation. That is the downward spiral that creates nutrient deficiencies and more problems. I am here to spread the message that the low FODMAP diet is not restrictive, but liberating.

With the guidance of a Registered Dietitian, those with Irritable Bowel Syndrome who wish to follow a Low FODMAP diet can have a nutritious and delicious diet without the trigger foods.

I use my little food processor to whip this up, but there’s no need if you have a strong arm and want to mash it together. Both methods work. After combining the ingredients for the dressing, heating them in a small saucepan until the liquid reduces to half takes no time at all. An extra step that is well worth it.

I love using spinach in a way that gives the illusion of fresh herbs. I can’t think of a better way to get spinach into my kids than to slice it up and sprinkle it on a delicious salad.

Just a few almonds on the top for crunch. A few almonds are allowed on the low FODMAP diet. Other options include peanuts, pecans, and walnuts.

Low FODMAP Recipe: Cucumber and Strawberry Salad

Makes: 4 servings

Time: 10 minutes prep, 10 minutes cook

 

INGREDIENTS

1 medium cucumber, cut into chunks

1 pound strawberries, stems removed and sliced thin, reserve 4 strawberries for dressing

15-20 baby spinach leaves, sliced into thin strips

2 Tablespoons sliced almonds

For the dressing:

4 strawberries, stems removed

1 Tablespoon lime juice

2 Tablespoons balsamic vinegar

¼ teaspoon salt

 

INSTRUCTIONS

Slice strawberries, chop cucumbers, and place in serving bowl.

Thinly slice spinach and set aside.

In a small food processor, combine dressing ingredients: strawberries, lime juice, vinegar and salt.

Transfer to a small saucepan and simmer on low heat until liquid reduces in half and dressing starts to thicken. TIP: When the dressing coats the spoon, it’s thick enough.

Mix spinach with strawberries and cucumbers right before serving.

Drizzle with strawberry balsamic glaze and garnish with sliced almonds.

 

 

Sarah Pflugradt, MS, RDN, LDN is a southern Illinois based dietitian and nutrition coach with a focus on private nutrition education, writing, and recipe development. She is the author of the blogs, Salubrious RD and Healthy Food Video.