Low FODMAP Shrimp and Black Rice Summer Salad
Enjoy fabulous flavor and a gorgeous color in this light, balanced, nutrient-rich, low FODMAP entrée!
What is a low FODMAP diet?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates. The small intestine absorbs these substances poorly, and some people find great benefit from removing foods with high levels. For example, removing the foods associated with high levels of FODMAPs is associated with improvements in IBS. As with most elimination diets, weight loss is also commonly observed as a side effect because overall intake decreases with compliance. LWell Registered Dietitian Nutritionists can make this highly restrictive diet a snap by creating a clear path to success, including customized meal plans and shopping lists around the preferences of the patient. When appropriate, patients are also led through a safe FODMAP reintroduction process. Here’s a favorite summer low FODMAP recipe!
1 pound of peeled, deveined and thawed shrimp
Drizzle of olive oil
1 tsp paprika
½ tsp ground cumin
280g (4 medium) carrots
100g (1 medium) parsnip
1 large red bell pepper
Drizzle of olive oil
Dressing for Roast Vegetables
1 large orange (4 tbsp of freshly squeezed orange juice)
1 tsp cumin seeds
2 tsp garlic infused oil
2 tsp crushed ginger
1 tbsp maple syrup
Brown Rice Salad
1.5 cups black rice, also known as forbidden rice
1.5 tbsp red wine vinegar
½ tbsp maple syrup
1 tbsp of olive oil
1/2 cup chopped spring onion (green tips only)
1 cup fresh cilantro
1 cup baby spinach
- Preheat the oven to 400*F. Line 2 roasting trays with baking paper. Place the Shrimp on one of the roasting trays and sprinkle evenly with cumin and paprika. Season with a few grinds of salt and pepper. Place to the side until the veggies are in the oven.
- Prepare the roast vegetables by peeling the carrots and parsnip. Cut the carrots and parsnip into sticks. Deseed and cut the red bell pepper into chunks. Place the vegetables in the roasting tray. Juice the orange. Then make the roast vegetable dressing by mixing together the freshly squeezed orange juice, cumin seeds, garlic-infused oil, crushed ginger, and maple syrup. Spoon half of the dressing over the vegetables.
- Place the roast vegetables in the other roasting tray and roast for 35-45 minutes or until parsnips and carrots are tender. Turn the vegetables after they have been cooking for 20 minutes. When tender, pour the remaining dressing over the roast vegetables.
- Once the vegetables are in the oven, place the brown rice on to cook according to the container directions. Once cooked, rinse the brown rice under warm water using a sieve, then drain.
- After the vegetables have been cooking for 30 minutes or so, put the tray with the shrimp in the oven for 6-8 minutes.
- Roughly chop the fresh cilantro and finely chop the green tips of the spring onion.
- Mix the maple syrup, red wine vinegar and olive oil together in a large bowl. Then add the cooked rice, fresh cilantro (coriander), green spring onion tips, spinach, shrimp, and roast vegetables. Toss to combine in a large serving bowl.
- Divide among bowls and enjoy! This dish is best served warm.
Download a copy of this recipe from the link below!