Let’s Make Low FODMAP Grapefruit & Greens Salad
Robin will tell you that I function in a fairly high excited state most of the time as I find the diet and recipe development fascinating! What does a Low FODMAP Grapefruit & Greens Salad have to do with the excitement?
But sometimes there is that next-level excitement, such as when Monash declared grapefruit low FODMAP in 80-gram portions. I put that knowledge to work with this Low FODMAP Grapefruit & Greens Salad with Candied Pecans.
Is Grapefruit Low FODMAP?
Grapefruit has been given the Green Light/Low FODMAP designation by Monash in 80-gram portions, which you can see below. That’s a nice amount of grapefruit! It was approximately a quarter of a small to medium sized fruit.
This small amount is put to great use here in our Low FODMAP Grapefruit & Greens Salad.
The image shows pink grapefruit. Monash did not specify, but we could assume they tested white grapefruit. You can decide how to approach that.
It could be that white, pink and red grapefruit will test differently. As always, how you react to a newly introduced food will be the ultimate test.
Bitter & Sour Are GREAT Flavors
Food can be sweet, sour, bitter, spicy or have umami. We tend to think that bitter and sour are bad flavors, but they are actually part of our everyday food experience.
Think about how popular sour candies are or bitter foods like black coffee or sharp greens – like arugula. The point is not to be afraid of bitter and sour.
In fact, this recipe highlights bitter and sour with the inclusion of the grapefruit and arugula, balanced by sweet flavor courtesy of the Candied Pecans and a sour saltiness from the dressing.
And texture abounds! You will love this low FODMAP fresh salad! If you have been missing fresh vegetables and fruit, this is a great recipe for you to try.
Low FODMAP Grapefruit & Greens Salad with Candied Pecans
Our Low FODMAP Grapefruit & Greens Salad with Candied Pecans is super easy to assemble, once you have the candied pecans on hand, so plan ahead.
Low FODMAP Serving Size Info: Makes about 4 cups (960 ml); about 6 to 8 servings
Ingredients:
- 1 medium grapefruit
- 2 ounces (40 g) arugula, (about 2 cups, lightly packed)
- 2 ounces (40 g) baby spinach, (about 2 cups, lightly packed)
- 1/2 cup (55 g) Candied Pecans or Candied Spiced Pecans
- Red Wine Vinaigrette
Preparation:
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Prepare the Grapefruit: Slice off the stem end and opposite end of the grapefruit. Place one cut end on cutting board. Starting at the top, use a sharp knife to cut away the skin and any rind by slicing downwards, moving around the grapefruit until all the skin and rind is removed. Then, holding over a mixing bowl, use knife to loosen wedges of grapefruit by cutting in-between the membranes, releasing the segments into the bowl.
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Assemble the Salad: Toss in the arugula and spinach into the bowl, along with nuts. Dress the salad with just enough Vinaigrette to lightly coat. Serve immediately.
Notes:
Tips
- Always read recipes through before starting. For instance with this recipe you will learn that you have to make our Spiced Nuts first. Planning will help you avoid mistakes and make everything easier.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
