Although most nuts and seeds do contain some FODMAPs, they have plenty of great nutrition to offer and should be added in small quantities to your diet.
• Make ahead •
Preparation time: 10 minutes
Cooking time: 15 minutes
Standing time: 2 hours
1 cup
quinoa
2 cups
water
salt
to taste
3⁄4 cup
pecans, coarsely chopped
3 tbsp
dried cranberries
3
sprigs fresh thyme, leaves finely chopped
Grated zest and juice of 1 orange
3 tbsp
canola oil
2 tsp
balsamic vinegar
2 3⁄4 oz
light feta cheese, crumbled
- Place the quinoa in a fine-mesh strainer and hold it under cold running water until the water runs clear, then drain well.
- Combine the quinoa, water and a pinch of salt in a saucepan. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes. Transfer the quinoa to a bowl and let it cool down for about 1 hour at room temperature.
- Add the pecans, cranberries, thyme, orange zest, orange juice, oil, vinegar, feta cheese and salt to taste. Mix well.
- Chill in the refrigerator for about 1 hour to allow the flavors to meld. Adjust the seasoning and serve.
Makes 4 servings
Courtesy of The Low-FODMAP Solution: Put an End to IBS Symptoms and Abdominal Pain by Cinzia Cuneo © 2016 www.robertrose.ca Available where books are sold.
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