Low FODMAP Cantaloupe, Cucumber and Burrata Salad
Salads don’t have to rely on leafy greens and our Low FODMAP Cantaloupe, Cucumber and Burrata Salad with Basil & Mint will certainly convince you! Sweet melon, cool crunchy cucumbers, shreds of magenta radicchio, fresh basil and mint and creamy burrata cheese. All drizzled with a light vinaigrette. This is an unexpected and welcomed addition to summer cookouts.
Ingredients:
- 2- pounds (910 g) peeled, seeded, sliced ripe cantaloupe
- Kosher salt
- Freshly ground black pepper
- 1 small head (about 300 g) radicchio, cored and cut or torn into bite-sized pieces
- 3 Persian cucumbers, trimmed, sliced into wide, thin ribbons
- 8- ounces (225 g) burrata; typically about 2 pieces
- Fresh basil leaves; a small handful
- Fresh mint leaves; a small handful
- Low FODMAP Red Wine Vinaigrette
Preparation:
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Have a large platter or shallow bowl ready to hold your salad. Arrange your melon around the platter, then scatter the radicchio over the melon, tucking some underneath here and there. Now top with ribbons of cucumbers, artfully arranging them. There is no wrong way!
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Hold the burrata over the platter and tear open the pieces so that any liquid falls onto the salad. Tear the burrata into bite-sized pieces and scatter about. Tear the larger herb leaves and leave small ones whole and sprinkle over everything. At this point you can refrigerate the salad for a few hours, lightly covered with plastic wrap, but if you can serve right away, that is best.
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Drizzle with a light low FODMAP vinaigrette of your choice and serve.
Notes:
Tips
• I tolerate vinegars very well and like playing with different kinds. I made this salad one day with a white wine vinaigrette that I liked very much. If you are stable, try different vinegars to see what you might like. A champagne vinegar or a yuzu vinegar are great here as well.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.