Beet & Arugula Salad FODMAP Friendly

Ingredients:

  • 2 Beets (Purchased in a package – already peeled and cooked)
  • 2 tsps Maple Syrup
  • 1 tbsp Extra Virgin Olive Oil
  • 2 tsps Balsamic Vinegar
  • Sea Salt & Black Pepper (to taste)
  • 2 cups Arugula (packed)
  • 1 tbsp Goat Cheese (crumbled)
  • 2 tsps Pumpkin Seeds

Method:

Make the dressing in a small bowl by whisking together the olive oil, balsamic, maple syrup, salt and pepper. Set aside.

Remove beets from packaging and cut into quarters or smaller if desired. Place in bowl. 

Add the arugula to a salad bowl and top with the beets, goat cheese, and pumpkin seeds. Drizzle the dressing on top. Toss and enjoy!

Notes:

Adding Protein: You can added shredded fresh or canned chicken, a whole chicken breast, tuna, or even diced turkey to the salad to make this recipe a complete meal. You may want to double the ingredients to make extra dressing if you add protein to the salad.

Dairy-Free: Omit the goat cheese, or use a plant-based cheese instead. A tablespoon of cheese is generally tolerated on the FODMAP diet but not for individuals diagnosed with a milk-protein allergy. These are very rare allergies.

No Pumpkin Seeds: Omit or use sunflower seeds instead.

Save Time: Purchasing pre-cooked and skinned beets saves tie. Trader Joe’s, Fry’s, and Safeway carry pre-cooked beets in packages that are found in the refrigerated sections in the vegetable aisles. Ask the produce clerk for assistance as sometimes they are not easy to find.

Nutrition

Amount per serving

  • Calories 285
  • Fat 18g
  • Saturated 3g
  • Carbs 29g
  • Fiber 6g
  • Sugar 22g
  • Protein 6g
  • Cholesterol 3mg
  • Sodium 177mg
  • Vitamin A 1002IU
  • Vitamin C 14mg
  • Iron 3mg
  • Vitamin D 0IU
  • Zinc 1mg
Posted in Bonnie's Blog