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
[row]
[column size=’1/4′]1 cup [/column]
[column size=’1/2′]quinoa[/column]
[/row]
[row]
[column size=’1/4′]2 cups[/column]
[column size=’1/2′]water[/column]
[/row]
[row]
[column size=’1/4′]salt[/column]
[column size=’1/2′]to taste[/column]
[/row]
[row]
[column size=’1/4′]3⁄4 cup [/column]
[column size=’1/2′]pecans, coarsely chopped[/column]
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[row]
[column size=’1/4′]3 tbsp[/column]
[column size=’1/2′]dried cranberries[/column]
[/row]
[row]
[column size=’1/4′]3[/column]
[column size=’1/2′]sprigs fresh thyme, leaves finely chopped[/column]
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[row]
[column size=’1/4′][/column]
[column size=’1/2′]Grated zest and juice of 1 orange[/column]
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[row]
[column size=’1/4′]3 tbsp[/column]
[column size=’1/2′]canola oil[/column]
[/row]
[row]
[column size=’1/4′]2 tsp[/column]
[column size=’1/2′]balsamic vinegar[/column]
[/row]
[row]
[column size=’1/4′]2 3⁄4 oz[/column]
[column size=’1/2′]light feta cheese, crumbled[/column]
[/row]
- 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.
