I started following the FODMAP diet in the winter and as the weather changes I’m finding that I have to scramble to find something suitable for warm days. This has become one of my fast, go-to lunches – I usually have the ingredients on hand and it’s simple to prepare.
This FODMAP friendly recipe serves 1, but can easily be doubled (or more!). I’m planning on packing it for a lunch at work this week, will probably throw a frozen juice box to sit beside the salad so I don’t have to worry about the tuna going bad.
Gutsy Broad’s Simple Summer Lunch Salad
- ½ can chunked or flaked tuna, drained (I usually save the other half for another salad later in the week)
- 1 medium tomato diced (picked up from a farmers market or your garden will improve the taste immensely)
- Bowl of shredded lettuce, any kind or blend (that is FODMAP friendly). (I like to chop mine into little bits – I hate trying to awkwardly fit an entire leaf in my mouth.)
- Salt and pepper
- Olive oil – the best quality you can afford. I have a small bottle of expensive olive oil that only I can use, and just for this salad.
I basically combine the ingredients, drizzle with olive oil and sprinkle salt and pepper on to taste. Don’t drizzle or sprinkle too lightly – think of how much salad dressing you’d normally toss a salad with.
I don’t like eating cold salad, and have even warmed the tuna slightly in the microwave first. There’s no carbs in this recipe, but I usually have enough with breakfast or dinner, so missing out at lunch is no big deal.
My Top 10 Ingredients (that I always have in my pantry)
When I started out trying to follow the FODMAP diet I had already identified a few foods that I needed to replace or learn to live without. However, as I started to get better at reading labels I was totally blown away by how many processed products have hidden ingredients. I love cooking, but I hate the hassle of always having to read labels and always having to prepare something from scratch.
These items represent the safest of my safe list. I almost always have them in my pantry cupboard – if you are starting out on a FODMAP diet, take the time to find these items in a store, clear a shelf and start your ‘safe shelf’:
Top 10 Ingredients that I always have in my pantry:
1: Olive oil
2: Salt and Pepper
3: Aylmer Accents Fire Roasted diced tomatoes (no garlic!)
4: Rice pasta
5: Egg Replacer
7: Canned Tuna
9: GF cake mix
10: Dairy free chocolate chips
You will note that there aren’t any items that would be kept in the fridge or in the fruit bowl. That’s for another list. I probably will get some flack for putting in the Gluten Free cake mix and chocolate chips, but I gotta have something sweet from time to time. I’ve found some dairy free chocolate chips and can make myself some respectable chocolate chip cookies using the cake mix – having these in the freezer really saves me when I’ve got a chocolate craving !
Looking through this list I think: Good heavens… this really is the most boring ingredient list in the history of ingredient lists…! Obviously I need to break out of my shell and try a few new products….