It’s still summer, right? I whole heartedly believe it is and I refuse to give up on it. Even as I write, my windows are open and the sun is shining. Two requirements for a perfect summer day.
I decided to write another recipe for the Nestlé Health Science contest through Recipe Redux, because there are a ton of people who need healthy and delicious meals when following a low FODMAP diet.
First, let me say this:
“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”
I posted earlier this week about FODMAPs and please read about my post here:
I am a little biased, but I think the recipe ^^^^ is pretty dang delicious. Not many people know about FODMAPs yet. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. In a nutshell, a FODMAP food is a short chain carbohydrate that is rapidly absorbed and causes some very undesirable gastrointestinal symptoms, often diagnosed as irritable bowel syndrome. I would like to mention that if these symptoms are present, go in and get a formal diagnosis – it’s worth peace of mind.
Why is this important? I think it goes much further than just stomach issues – nutrition is personal. Those who experience symptoms often avoid eating or don’t know what to eat and meals no longer become unenjoyable. Food becomes stressful and meal planning becomes overwhelming.
Nestlé Health Science has a great website explaining FODMAPs and I learned a ton just from browsing around:
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.
Another great resource is from Monash University:
They are the ones who developed the low FODMAP diet and it’s worth a look. When clients come to me for help and then are disappointed when I suggest eliminating a food or several foods from their diet, I always say “it can’t hurt”. It really can’t.
If we think about the advent of the DASH diet or Mediterranean Diet, I believe there were probably skeptics that said it wouldn’t work, but now there is research to back it and they improve health.
With the guidance of a registered dietitian, those with irritable bowel syndrome or similar who wish to follow a FODMAP diet, can have a nutritious and delicious diet without the trigger foods.
After developing the first recipe above, it was pretty easy to do another and I was very comfortable with it. I realized that a lot of my favorite foods are on there and that’s good for me!
When you can eat strawberries, life can’t be all that bad.
While these may look like pickles, they are in fact cucumbers. My garden is still spitting these babies out.
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 combing the ingredients for the dressing, heating them in a small saucepan until the liquid reduces in half, takes no time at all. An extra step that is well worth it.
I love using spinach 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.
- 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
- 4 strawberries, stems removed
- 1 Tablespoon lime juice
- 2 Tablespoons balsamic vinegar
- ¼ teaspoon salt
- 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 servings
- Drizzle with strawberry balsamic glaze and garnish with sliced almonds.