“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”
Those individuals with digestive sensitivities or diagnosed Irritable Bowel Syndrome have trouble digesting certain short chain carbohydrates. These short chain carbohydrates known as FODMAPs ( Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are found in certain fruits, vegetables and milk products. Although those who have been diagnosed with IBS or digestive sensitivity have different tolerance levels of these identified foods, often following a low FODMAP diet can help eliminate gastrointestinal sensitivities.
Concerned you may be experiencing digestive sensitivities? Reach out to a dietitian, like myself, to help you identify specific FODMAP triggers to minimize food eliminations and maximize your nutrition intake. I have had clients with IBS who before meeting with me were cutting out whole food groups, specifically vegetables, and were frustrated with the lack of variety and taste in their meals. After working together and better understanding low FODMAP foods, they eat were amazed at the variety of foods they could eat. This experience gave me the inspiration to come up with a recipe using a variety of low FODMAP vegetables to show those experiences IBS that eating a low FODMAP diet is both delicious but nutritious!
My Chicken Quinoa Coconut Curry bowl incorporates low FODMAP friendly lettuce, carrots, cucumber, pepper, chicken, peanuts, and quinoa with a dairy free flavor packed coconut curry dressing. A delicious meal that is great for a quick lunch or dinner.
For a full list of high and low FODMAP foods as well as more information on FODMAPs and low FODMAP diet, please visit Nestle Health Science-FODMAP 101 website.
- COCONUT CURRY DRESSING
- 1 (13.5 ounce) can low-fat coconut milk
- ¼ cup natural creamy peanut butter
- 1 tablespoon yellow curry powder
- juice of a lime
- ¼ teaspoon salt
- 6 cups salad greens
- 1.5 red bell pepper, chopped
- 1.5 cup shredded carrots
- 1.5 cup cucumber, chopped
- 6 tablespoons chopped peanuts
- 6 tablespoons chopped cilantro
- 2 cups cooked chicken, shredded
- 2 cups cooked quinoa
- In a blender add coconut milk, peanut butter, lime juice and salt. Pulse to combine.
- For each bowl add 1 cup salad greens, ¼ cup bell pepper, ¼ cup shredded carrots, ¼ cup cucumber, 1 tablespoon peanuts. 1 tablespoon cilantro, ⅓ cup shredded chicken, ⅓ cup quinoa. Then drizzle with dressing.