Looking for a quick and easy lunch on-the-go? Try this simple low FODMAP mandarin orange and goat cheese salad! Made with fresh, healthy ingredients and a fun pop of colour, this simple salad will be the talk of your lunch table!
This low FODMAP mandarine orange and goat cheese salad is a summer classic at the Agur house! While it may look a little plain, the combination of sweet oranges with tangy goat cheese is a match made in heaven!
Keep It FODMAP Friendly
Looking for a fresh lunch idea? This low FODMAP mandarine orange and goat cheese salad is the perfect lunch on the go! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up is lettuce. According to the Monash app, most salad greens are low FODMAP. If you like to use mixed greens like me, make sure to check the label for sneaky FODMAPs before you dig in.
We'll also be using mandarine oranges. According to Monash, mandarine oranges don't have any detectable FODMAPs. That means you can add as many orange slices as you'd like without adding to your FODMAP load.
This recipe also works with clementines. According to the Monash app, clementines don't have any detectable FODMAPs, either. Woot!
We'll also be using goat cheese (a.k.a. chèvre cheese). Monash University says goat cheese is low FODMAP in servings of 1 tbsp or 40 g. Servings of 2 cups (250 g) or more are high in lactose.
We'll be using 1/2 a tbsp, which works out to 20 g. This is well within Monash's recommended range.
Last but not least, almonds. According to Monash, almonds are low FODMAP in servings of 10 almonds or 12 g per sitting. Servings of 20 almonds (24 g) or more are high in the FODMAP GOS.
We'll be using 0.5 tbsp of slivered almonds which works out to about 6 g. This is well within the recommended range.
Wondering how your FODMAPs stack up? Check out the FODMAP math for this recipe below.
Fructose = 0
Lactose = 0.5
Fructan = 0
GOS = 0.5
Polyols = 0
Whose Side Are You On?
This mandarin orange and goat cheese salad is perfect on its own! But, if you need a boost of protein to power through your day, it would also taste lovely with my low FODMAP seasoned chicken breasts or a few slices of this easy low FODMAP pan-fried steak.
Want to try this low FODMAP mandarin orange and goat cheese salad? Don't forget to PIN THIS RECIPE for later!
Looking for a healthy lunch on-the-go? Check out this simple low FODMAP mandarine orange and goat cheese salad!
- 1 cup low FODMAP mixed greens
- 0.5 mandarin orange (or clementine) (separated)
- 0.5 tbsp goat cheese
- 0.5 tbsp sliced or slivered almonds
- low FODMAP salad dressing of choice
Place mixed greens on plate and top with oranges, goat cheese and almonds. Toss with salad dressing of choice and enjoy immediately.
This low FODMAP mandarin orange and goat cheese salad is a fresh lunch that travels! 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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