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Low FODMAP Recipe : Chicken salad with quinoa and oranges


2 large handfuls quinoa

1 lemon, juice only

3 oranges, 2 juice only, 1 left whole

couple glugs fruity olive oil

salt and freshly ground black pepper

handful chicken meat from a leftover organic roast chicken

handful chopped fresh chives

handful fresh basil leaves, more if you fancy

handful pea shoots


Put the quinoa in a bowl and pour over some boiling water (it should cover the grains by a couple of centimetres or so). Leave for about 15 minutes, until the quinoa has absorbed the liquid.

In a separate mixing bowl, whisk together the lemon juice and the orange juice with the olive oil and season well with salt and freshly ground black pepper, adding more olive oil if desired.

Pour the dressing over the cooked quinoa and let it soak the dressing up for about 10 minutes.

Meanwhile, peel the remaining orange by cutting the ends off, placing it on a chopping board and cutting down the sides with a sharp knife to remove the skin and pith.

Cut the orange into good-sized chunks. Add the orange chunks, chicken and herbs to the quinoa and mix gently. Don't over-mix; it's about a lightness of touch.

Divide the pea shoots between two plates or shallow dishes and then gently top each with the chicken quinoa salad.

Recipe from Good Food magazine

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FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.

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