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Low FODMAP Caprese Salad with Customizable Enhancements

Prepared in: 15min

Total Time: 15min

Servings: 2

Calories: 200 kcal

Fat: 16g

Carbs: 4g

Proteins: 7g

Experience the vibrant flavors of Italy with this Low FODMAP Caprese Salad, reimagined to fit your dietary needs. Featuring sweet cherry tomatoes, creamy lactose-free mozzarella, and fresh basil, all tied together with a tangy, garlic-infused vinaigrette, this salad is perfect as a side dish or light snack. Add an extra touch of elegance by serving it with toasted gluten-free bread or a sprinkle of toasted nuts.
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Ingredients

Dressing
  • 4 tsp high-quality olive oil
  • 1/2 tsp rice wine vinegar (or lemon juice)
  • 1/4 tsp whole grain mustard (ensure no garlic/onion)
  • 1/4 tsp garlic-infused oil (Monash-certified or homemade)
  • 1/4 tsp salt
  • 1 pinch dried oregano
  • 1 pinch white sugar
  • Season with black pepper (a couple of grinds)
Salad
  • 100g cherry tomatoes (cut into quarters, stick to serving size)
  • 70g lactose-free mozzarella or baby bocconcini (halved)
  • 2 tbsp fresh basil (roughly torn or chopped)
  • 1/2 tsp balsamic vinegar or reduction glaze (low FODMAP serving size)
Optional Enhancements
  • Add Greens: Toss in a small handful of baby spinach or arugula (rocket) for added freshness.
  • Add Crunch: Sprinkle with 10g of toasted pine nuts or walnuts per serving for extra texture.
  • Make it a Meal: Serve the salad over toasted gluten-free sourdough bread brushed with garlic-infused olive oil.

Instructions

  1. Prepare the Dressing:
    In a small bowl, whisk together the olive oil, rice wine vinegar (or lemon juice), whole grain mustard, garlic-infused oil, salt, dried oregano, sugar, and black pepper. Set aside.
  2. Prepare the Salad:
    In a medium mixing bowl, combine the quartered cherry tomatoes, halved lactose-free mozzarella, and fresh basil.
  3. Assemble the Salad:
    Drizzle the dressing over the salad and toss gently to coat.
  4. Add the Finishing Touch:
    Transfer the salad to serving plates or a small platter. Drizzle lightly with balsamic vinegar or reduction glaze for a touch of sweetness.
  5. Serve:
    Serve immediately as a side dish or enjoy with optional gluten-free toast or greens.

Tips & Low FODMAP-Friendly Notes

  • Tomatoes: Store at room temperature for the best flavor. Refrigeration can make their texture grainy.
  • Cheese: Use lactose-free mozzarella for creamy goodness that stays low FODMAP.
  • Herb Note: The dressing is flavored with dried oregano, while fresh basil is used for garnish in the salad. This keeps the flavors bright and distinct.
  • Dressing: Opt for high-quality olive oil and vinegar to enhance the flavor profile.
  • Serving Size: Stick to the ½ cup serving size to ensure the dish remains low FODMAP.

Bon appétit

This Low FODMAP Caprese Salad delivers all the traditional flavors of this classic Italian dish while keeping your digestive health in mind. It’s versatile, easy to prepare, and full of flavor. Whether enjoyed as a side or elevated with optional enhancements, this salad is sure to brighten your table. Buon appetito!

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