Food

Chicken Power Salad – Low-FODMAP and Gluten-Free

I stand behind my decision to avoid salad and other disgusting things.”

Leslie Knope

Salut!

I recently wrote about my experience with IBS and experimenting with a low-FODMAP diet. Planning a day’s worth of FODMAP-friendly meals can be challenging, and I tend to eat the same things over and over (and over). But I seem to have a handle on le petit déjeuner (e.g., Greek yogurt, blueberries, almonds) and le dîner (e.g., grilled meat or organic brown rice, roasted vegetables or green salad).

Even without Stomach Troubles and dietary needs (I try not to call them “restrictions”), lunch can be a tricky meal to plan. Come the noon o’clock hour, I am typically a) already really hungry, b) busy with work or errands or chores or walking Le Chien or all of these things, and c) feeling lazy. Sometimes I have oatmeal (again) or Greek yogurt (again), or – and this is really bad – a Belvita or toast (decidedly not low-FODMAP).

C’est terrible! I am committing to eating a healthier, more filling lunch that I can prepare at home or take on the go. Today, I will share my recipe for a filling, FODMAP-friendly lunch that I like to call my “power salad.”

Les Ingrédients: Chicken Power Salad

  • Mixed baby greens (organic)
  • Cherry tomatoes (organic)
  • Shredded carrots
  • Hard-boiled egg (organic)
  • Meat (such as small chicken breast or pork chop)
  • *Laughing Cow spreadable cheese (cue the lactose) and Dare crackers (cue the gluten)

La Recette: Chicken Power Salad

  • Place mixed greens on plate or in to-go container.
  • Top greens with tomatoes, carrots, egg, and meat (if feeling carnivorous).
  • Dress salad with FODMAP-friendly homemade oil and vinegar dressing or reserve dressing in to-go container.
  • Plate cheese and crackers or package to go (if daring to throw low-FODMAP caution to the wind).

Tasting Notes: Chicken Power Salad

  • *Crackers? Cheese?! Mais pourquoi? Yes, the Laughing Cow spreadable cheese contains lactose and the Dare crackers gluten, so neither are FODMAP friendly. But I do like to have a little something creamy and crispy de temps en temps, so I take a Lactaid supplement and try to avoid lactose and gluten for the rest of the day.
  • Organic. I only recently started incorporating organic ingredients in my diet. I was formerly skeptical of the benefit and cost of organic produce and other items, but now I make room in my monthly budget for them. Going organic where I can has helped ease my Stomach Troubles, and I like knowing my food has less junk in and on it.
  • Menus. More on low-FODMAP menu planning and ingredient substitutions is forthcoming.

What do you eat for lunch?

Merci for reading!

Amitiés,

Katie

4 thoughts on “Chicken Power Salad – Low-FODMAP and Gluten-Free”

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