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Orange, almond and salad with leaf vegetables on a plate

Orange and Feta Salad

My fiancé and I always have a disagreement when it comes to food. I love fruit inside my salads, Luca hates fruit in his salads.

I find that the juiciness and contrast of consistency, along with sweet and sour, gives a blast to my tastebuds. It’s more enjoyable when you see an ingredient that is unexpected in your dish, that in theory does not sound good, but on the practical side is just an explosion of flavors!

Few options for low-FODMAP fruits

My favorite fruits to use are peaches and oranges, I find them very versatile. You can of course use other fruits, just like grapefruit or strawberries. We know that when it comes to fruit, those of us with IBS have very few options. It’s one of the most frustrating sides for me, especially during summertime. I would just like to eat a whole watermelon by myself.

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This is a salad that I usually make when I get bored of the usual stuff, and I always managed to surprise my friends and family with it. Especially during summer. It is refreshing and perfect to clean your mouth between other heavier dishes.

Oranges are IBS friendly

Oranges are actually one of those few fruits that are IBS-friendly, and I take advantage of this as much as I can. I added a few almonds to add crunchiness to the whole plate. Please be aware that only ½ an oz is considered low in FODMAPs.

A very similar version of this salad had honey in it, that I substituted with maple syrup. It might taste a little different, therefore I suggest you add a little bit of it at the time.

The rest of the ingredients are bloat-proof. There’s arugula and feta, one of the few lactose-free cheeses that we can easily find in our everyday supermarkets. A good alternative if you are not a feta fan, is to instead add a shredded grilled chicken breast. We enjoy both versions, it might just taste a little less “cool”, but equally tasty.

I wish you to eat this under the sun in a beautiful garden, where everything tastes better.

Buon appetito!

Makes: 2 servings
Serving Size: half each
Prep Time: 10 minutes
Cook Time: 0 minutes

Ingredients for orange and feta salad

  • 2 medium oranges, peeled and sliced
  • 4 cups arugula
  • 1/4 cup sliced almonds
  • 1 cup crumbled feta cheese
  • 3 tablespoons olive oil
  • 1 tablespoon of maple syrup
  • 2 tablespoons freshly squeezed lemon juice
  • Salt and pepper, to taste

Directions for orange and feta salad

  1. In a large bowl, combine oranges and arugula.
  2. Add almonds and feta cheese.
  3. In a separate small bowl, whisk together olive oil, maple syrup, and lemon juice.
  4. Pour dressing

Nutrition facts

Per Serving

  • calories: 511
  • cholesterol: 67mg
  • dietary fiber: 4.2g
  • potassium: 402mg
  • protein: 13.7g
  • saturated fat: 14.6g
  • sodium: 842mg
  • sugar: 21.9g
  • total carbohydrates: 27.2g
  • total fat: 40.8g

Disclaimer: does not provide any express or implied warrant toward the content or outcome of any recipe.

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