Winter Citrus Salad with Radicchio

Living with irritable bowel syndrome (IBS) can present challenges when it comes to choosing foods that are both delicious and gentle on the digestive system.

An IBS-friendly way to eat fruit and veggies

However, with thoughtful ingredient selection and mindful preparation, it's possible to create meals that are not only suitable for individuals with IBS but also incredibly satisfying and flavorful. This Winter Salad with orange and radicchio, Parmigiano, and walnuts is designed with IBS-friendly ingredients that are gentle on the stomach while still offering a delightful burst of flavor and texture.

With a focus on fresh, whole foods and minimal use of potential trigger ingredients, this salad is perfect for those seeking a nourishing and comforting dish that won't exacerbate IBS symptoms. Let's dive into the recipe to discover how to create this refreshing and satisfying salad that's as gentle on the gut as it is delightful on the palate.

I'm blessed because although I live in the Netherlands, my mum always ships me Italian fresh produce that is usually hard to find here. Unfortunately, I find quite difficult to have the variety that I had in Italy when it comes to veggies and fruits. In this case I used Radicchio di Treviso, it is hard to find outside of our area, close to the stunning Venice. However, it can easily be substituted with any radicchio.

Makes: 2 servings
Serving size: a serving each
Prep time: about 15 minutes
Cooking time: 3 minutes for toasting

Ingredients for Winter Citrus Salad with Radicchio:

• 2 medium-sized navel oranges
• 1 small radicchio
• ½ cup walnuts, roughly chopped
• ½ cup Parmigiano Reggiano, shaved
• 2 tablespoons of olive oil (possibly use the extra virgin one as it is healthier)
• 1 tablespoon balsamic vinegar
• Salt and freshly ground black pepper, to taste

Directions for Winter Citrus Salad with Radicchio:

1. Begin by preparing the oranges. Using a sharp knife, cut the top and the bottom. Then, working one at a time, carefully slice off the peel and white pith, following the curve of the fruit. Once peeled, cut the oranges.
2. Cut the radicchio in half lengthwise, then remove the core. Thinly slice the radicchio and place them in a large salad container.
3. Heat a small pan. Once hot, add the chopped walnuts to the pan. Toast the walnuts, stirring frequently, until they are fragrant and lightly toasted, about 3-5 minutes. Remove from heat and wait for them to cool down.
4. Add the oranges to the bowl with the chopped radicchio. Sprinkle the toasted walnuts over the top. Add the Parmigiano cut either into cubes or shaved with a peeler.
5. In a small bowl, whisk the extra virgin olive oil and balsamic vinegar until emulsified. Add salt and pepper as per your personal taste. Drizzle the dressing over the salad.
6. Gently mix the salad ingredients together. Taste and adjust the flavors if necessary.
7. Once the salad is ready, transfer it on the serving plates. Garnish with an extra shaving of Parmigiano Reggiano if desired. Serve immediately as a refreshing starter or light main course.

Variations to suite your tastes

You can add ingredients based on your preferences or what you have available. You can add ingredients like pomegranate seeds, or avocado for extra flavor and texture.

You can meal prep the components of this salad ahead of time. You can assemble it just before serving. Keep the dressing separate until you're ready to toss the salad.

If you can't find Parmigiano Reggiano, you can substitute it with Pecorino Romano or another hard, aged cheese with a similar flavor profile and low-FODMAP.

Enjoy this juicy and flavorful salad, perfect for adding some color during gloomy cold days with its refreshing orange and nutty goodness!

Buon appetito!