This Blueberry Spinach Salad with Blueberry Vinaigrette is refreshing and bursting with flavor. Can be served as an entree salad or a side dish to any meal. A low FODMAP recipe for those suffering from IBS or other digestive sensitivities.
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 ProNourish™, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.
Do you or someone you know suffer from irritable bowel syndrome, or IBS? IBS is a digestive system disorder which results in a common set of GI symptoms including abdominal pain, bloating and gas, constipation and/or diarrhea. Basically, it’s no fun at all.
The good thing is, researchers at Monash University in Australia found that some specific carbohydrates have been shown to be poorly absorbed in individuals living with digestive sensitivities, including IBS. Because of this, they coined the FODMAP to help those suffering with these sensitivities better identify foods or drinks that might cause their symptoms.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are specific types of short-chain carbohydrates that can trigger digestive distress in some people, especially those with IBS. Because of the discomfort and pain experienced common to IBS, many sufferers become anxious about the foods they eat.
This causes some people to avoid all foods and food categories that give them discomfort, which can unintentionally lead to a less than optimal nutritional intake. After ruling out serious medical issues, a registered dietitian nutritionist can help identify individual FODMAP triggers while ensuring an overall nutritious diet for these individuals.
Another good thing: In the spring of 2016, Nestlé Health Science launched www.LowFODMAPcentral.com to support both the consumer seeking more information about FODMAPs and the healthcare professional looking to build knowledge and practice tools. A win-win for everyone! In addition, Nestlé Health Science just recently introduced ProNourish™, a low FODMAP nutritional drink carefully formulated with ingredients that are low FODMAP friendly for those individuals that suffer from digestive sensitivities, such as IBS. ProNourish™ drink can be found in the nutritional drink aisle of your local supermarket or pharmacy and at the Nestle Nutrition e-Store or on Amazon.com.
Nestle Health Science is also sponsoring this recipe contest, Feeling Fab without FODMAPs, to show that people with IBS or other digestive sensitivities can enjoy healthy and nutritious food. They don’t have to starve themselves or restrict their diet to only a few foods. There are so many low FODMAP options and recipes out there to be eaten, savored and enjoyed!
Blueberry Spinach Salad with Blueberry Vinaigrette
This Blueberry Spinach Salad is refreshing, crisp and full of flavor. The walnuts give a great crunch to the salad while the feta cheese lends a bit of creaminess and smooth texture. To add in more flavor and zing, you top it off with a blueberry vinaigrette dressing. All ingredients are low in FODMAPs, but high in flavor and nutrition! You may serve this salad as an entree for lunch or as a side dish or starter to any meal!
Just a note and disclaimer, although these ingredients are low in FODMAPs there still might be some individual foods you may be sensitive to. Choose foods and ingredients that you are able to tolerate and enjoy so you can feel fab without FODMAPs!
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Blueberry Spinach Salad (Low FODMAP friendly)
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Blender
- Cuisine: American
Description
This Blueberry Spinach Salad with Blueberry Vinaigrette is refreshing and bursting with flavor. Can be served as an entree salad or a side dish to any meal. A low FODMAP recipe for those suffering from IBS or other digestive sensitivities.
Ingredients
- 8 cups packed baby spinach
- 1 1/2 cups fresh blueberries
- 1/2 cup chopped walnuts
- 1/2 cup Feta Cheese
Blueberry Vinaigrette Dressing:
- 1/4 cup fresh blueberries
- 3/4 cup olive oil
- 1/4 cup red wine vinegar
- 1/2 Tablespoon sugar (can substitute with your sweetener of choice)
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Instructions
- Put the spinach, blueberries, walnuts and feta cheese in a bowl; toss to combine. Divide equally onto four serving plates.
For the dressing:
- Place all the ingredients in a blender. Puree until a smooth consistency.
- Pour the dressing on the salad, as desired. Enjoy!
(The dressing will make more than is needed for this recipe alone. Store in the fridge in a sealed container for up to 1 week. Use on other salads, as a marinade for meat or poultry, or as a topping on whatever your heart desires!)
Notes
This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.
I found it pretty easy to combine different low FODMAP ingredients to create this recipe with the help of Low FODMAP Central. They have a great list of high and low FODMAP foods, to help you navigate the do’s and do not’s of eating with IBS. Seriously, if you or someone you know suffers from IBS send them over to that website now!
Be sure to check out all the other Recipe ReDux member entries! You can see just how well you can eat, even with digestive sensitivities!
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