Looking for a healthy lunch you can take to work? This quick and easy low FODMAP avocado and asiago salad will be the envy of your lunch table!
My husband and I are huge lettuce fans. But, sometimes we find ourselves stuck in a lettuce rut! This low FODMAP avocado and asiago salad is the perfect way to put a little pizzaz back in our greenery.
I’m a salad nudist, so one of my favourite parts of this recipe is the asiago cheese. Asiago has a texture and flavour similar to parmesan cheese. But, with a sharper and nuttier taste. If that’s not your jam, this recipe also works well with parmesan.
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Keep It FODMAP Friendly
Looking for a healthy lunch you can take on the go? Unleash your inner foodie with low FODMAP avocado and asiago salad! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, avocado. According to Monash University, avocado is low FODMAP in servings of 1/8 (30 g) of an avocado. Servings of 45 g or more are high in the FODMAP sorbitol. We’ll be using 30 g total, which is within the recommended range.
We’ll also be using cucumber. Monash has determined cucumbers don’t have any detectable FODMAPs. This means you can add as many as you’d like without adding anything to your FODMAP load.
Next up, cherry tomatoes. According to the Monash app, cherry tomatoes are low FODMAP in servings of 5 cherries (75 g) per sitting. Servings of 16 cherries (220 g) are high in the FODMAP fructan. We’ll be using 5 cherries total, which is within Monash’s recommended range.
Last but not least, asiago cheese. According to Monash, asiago cheese is low FODMAP in servings of 1/3 cup (40 g) per sitting. Servings of 4 cups (500 g) or more are high in the FODMAP lactose. We’ll be using a sprinkle of cheese, which is well within the recommended range.
Show Your Work (FODMAP Math)
Fructose = 0
Lactose = 0.48
Fructan = 1
GOS = 0
Polyols = 1
Pick Your Headliner
Want to try this low FODMAP avocado and asiago salad? Don’t forget to PIN THIS RECIPE for later!
Looking for a healthy lunch you can take on-the-go? This low FODMAP avocado and asiago salad will be the envy of your lunch table!
- 1 cup low FODMAP mixed greens
- 1/8 avocado (thinly sliced)
- 1" cucumber (chopped)
- 5 cherry tomatoes (halved)
- 19 g asiago cheese (shaved)
Place mixed greens in a small bowl and top with avocado, cucumber, tomatoes, and cheese.
This low FODMAP avocado and asiago salad will be the talk of your lunch table! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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