I am always very jealous of the delicious salads that people without FODMAP constraints can make and eat. This time of year, it’s always the shaved Brussels numbers that catch my eye. I decided that I wouldn’t accept missing out this year, so without further ado: my lower FODMAP shaved Brussels sprout salad.
Why lower FODMAP and not low FODMAP? A few reasons. While each ingredient sits under a low FODMAP threshold, we are adding multiple known FODMAP ingredients (namely, apple and Brussels sprouts but also walnuts and chilli on said walnuts). All of these ingredients together, even if in low FODMAP portions, add up. Tolerance is individual and the FODMAP content improves with smaller serves. However, I wanted to make sure all flavours were included but that you could go into the salad knowingly, as it were.
Secondly, it’s the festive season. It is highly unlikely that you’ll be eating this salad without other FODMAP containing ingredients alongside it. So, a lower FODMAP or FODMAP aware salad that is realistic.
Lower FODMAP shaved Brussels sprout salad
This salad uses a low FODMAP portion of shaved Brussels sprouts. To pad that out, we’re using FODMAP free rocket (arugula) so that we can eat a big bowl of the salad.
Next, we’re adding apple. Yes, apple. As we’ll discuss below, there is a small low FODMAP thresholds for apple that can still be impactful in a salad. I used shaved apples in my first test, but felt like matchsticks were a more impactful way of adding them.
A healthy grating of parmesan adds flavour, richness and contrast to our salad. Flat leaf parsley is an optional flavour booster as well.
Finally, we’re using a zingy maple mustard dressing. I love adding dried thyme to this, but really any dried herb will work.
That’s it! Everything you need for a deliciously festive and FODMAP aware Shaved Brussels sprout salad.
FODMAP notes
The nitty gritty! I developed this recipe to be under the threshold for each FODMAP if the salad is serving 4 people. However, I haven’t taken into account FODMAP stacking (hence the title ‘lower FODMAP’. I have tried to use different FODMAP groups rather than a stack of all, for example, fructan containing ingredients, however.
The following thresholds are current as of November 2024. I periodically update the FODMAP thresholds of all recipes to ensure they remain current.
Brussels sprouts are low FODMAP in 53g serves per person. In serves of 64g or more, they contain moderate amounts of fructans. This gives you a bit of wiggle room and is why the salad suggests 200-250g shaved Brussels sprouts.
Rocket/arugula and parmesan are low FODMAP in serves of up to 500g.
Walnuts are low FODMAP in 30g serves. In 31g serves, they contain moderate amounts of GOS.
Pink Lady (skin on) is low FODMAP in 20g serves per person. In 31g serves, it contains moderate amounts of sorbitol and fructose.
Dijon mustard is low FODMAP, but make sure you choose a brand without garlic or onion. I like Maille brand.
Some vinegars (like balsamic) have quite low FODMAP thresholds, which is why I recommend red wine vinegar or sherry vinegar.
Chilli flakes are low FODMAP 2g (1 teaspoon) serves. In 13g serves, they contain moderate amounts of fructose.
Ingredient notes
- This is controversial and counterintuitive given the premise of the salad. However, I feel you could get away with subbing out the Brussels sprouts for a lower FODMAP vegetable (even more rocket/arugula). They adds a nice textural shift and a foil for the more bitter rocket, but they’re not integral to everything, quite frankly. If fructans are your worst FODMAP (they are mine!) this is an easy way to save some fructan content.
- I’m going to dedicate a section to apple down below. There are a few different varieties you can use as well as substitutes, so I think that deserves it’s own space.
- Rocket is a FODMAP free green unlike most other options. This is why we’re using so much of it.
- I always love to make a bit of extra dressing for salads like these. Sometimes it’s hard to know how the greens will soak up the dressing, so it never hurts to have extra on hand.
- Honestly, I think parmesan ‘powder’ is key here. I chop parmesan into cubes and then grind it in my NutriBullet to a powder. This coats the salad ingredients so nicely and is also just much quicker and easier.
- If you are catering to vegetarians, choose a vegetarian parmesan brand. I know they shouldn’t exist according to tradition but they definitely do exist. Look for a brand that uses non animal rennet or source some Gran Kinara (tastes exactly the same as Parmesan).
A note on the apple
I haven’t worked with apple much because the low FODMAP threshold is low. I do feel it’s integral to a salad like this, though, which is why I have included it.
As of November 2024, the variety of apple with the lowest threshold is Granny Smith. Monash says that it is low FODMAP in 27g servings when left unpeeled. In 42g servings, it is moderate in sorbitol.
Using Granny Smith does give you some wiggle room. If the salad is serving 4 people, it can contain anywhere from 108-164g unpeeled apple.
However, I think the sweetness of Pink Lady apples (or a pink apple as the Monash app calls it) is the best here. It also adds a lovely pop of red, so I always try to choose the apple with the reddest skin. Pink Lady (skin on) is low FODMAP in 20g serves per person. In 31g serves, it contains moderate amounts of sorbitol and fructose.
For a salad serving 4 and pending tolerances, you could use anywhere from 80-120g Pink Lady apple with the skin on.
Optional additions to your lower FODMAP shaved Brussels sprout salad
I am a long term pescatarian, but my number one recommendation would be cooked and diced bacon. This would add such a lovely smoky flavour to the salad. It is also a low FODMAP food, so it doesn’t add any extra FODMAP load.
If you’re vegetarian or have dietary requirements, you can add some liquid smoke to the walnut mixture. This adds a nice smoky component to your dish.
If you don’t want to use apple in your salad, you could potentially use dried cranberries. However, they do contain fructan which is the same FODMAP as brussel sprouts. They are low FODMAP in 22g serves.
Another way to add a pop of freshness and colour is to substitute pomegranate arils for apple. Pomegranate is low FODMAP in 42g serves per person. Like cranberries, however, their FODMAP is fructan. If you use either of these, I’d probably recommend either subbing out the Brussels sprouts or lessening the content and upping the rocket/arugula content.
Some truffle oil in place of the oil in salad would also make a lovely and luxe addition to the salad.
More holiday recipes (lower FODMAP or low FODMAP)
- Gluten free vegan cinnamon rolls without yeast
- Low FODMAP pumpkin pie
- Low FODMAP Mac and cheese (with a vegan option)
- Gluten free egg free cornbread
- Low FODMAP garlicky green beans
Lower FODMAP shaved Brussels sprout salad
Ingredients
For the salad:
- 200-250 g shaved Brussels sprouts see FODMAP notes in the body of the post
- 200 g rocket/arugula roughly torn
- 80-120 g Pink Lady apple sliced into matchsticks (skin on) (see FODMAP notes in the body of the post)
To finish:
- 100-150 g finely grated parmesan I use my Nutribullet for a fine dust
- Small handful flat leaf parsley chopped
For the dressing:
- 30-40 ml (1 ½ – 2 tablespoons)* maple syrup (see notes)
- 30-40 ml (1 ½ – 2 tablespoons)* oil of choice (I used olive)
- 30-40 ml (1 ½ – 2 tablespoons)* red wine or sherry vinegar
- 30-40 ml (1 ½ – 2 tablespoons)* Dijon mustard (check it doesn’t contain onion or garlic)
- 1-2 teaspoons dried thyme or oregano to your tastes
- Seasoning to your tastes
For the maple chilli walnuts:
- 10 ml (2 teaspoons) neutral oil of choice
- 20-40 ml (1-2 tablespoons)* maple syrup
- 1/2 – 1 teaspoon chilli flakes (or to your tastes)
- Dash of liquid smoke optional
- 100-120 g walnuts
Instructions
- Prepare your ingredients for easy assembly. Wash, dry, shave and chop the vegetables and parsley (if you are using it) and grate the parmesan.
- Combine the dressing ingredients in a jar and shake thoroughly to emulsify. Taste and adjust according to your preferences. It is a very punchy and bright dressing but it mellows on the sturdy vegetables.
- To make the maple chilli walnuts, combine the oil, maple syrup, chilli flakes and some seasoning in a medium pan. Place it over a medium heat and allow it to emulsify a little, then stir in the walnuts to thoroughly coat them in the mixture. Once the liquid has all but evaporated from the pan, transfer the walnuts into a bowl.
- To assemble, combine the Brussels sprouts, rocket/arugula, apple, ¾ of the grated parmesan and the parsley (if you are using it). Pour over the dressing (reserving a little to taste if you made the higher volume of dressing). Add ½ the walnuts and stir to thoroughly combine and coat all the ingredients in the dressing. Add the remaining dressing if you made extra and feel the salad needs it.
- Decant the salad onto your serving platter, then top it with the remaining parmesan and walnuts. Add a bit of extra seasoning and serve.
- Leftovers keep really well in the fridge and this salad can be made ahead. I recommend slicing and adding the apple at the last minute so it doesn’t go brown.
Notes
- I really recommend making the higher volume of dressing and then adding it to suit. I have given the option because I love a punchy, sharp dressing and some people may not, but the salad really does soak up plenty of dressing.
- Read the FODMAP breakdown in the body of the post for information.
- I recommend making the higher volume of dressing and adding it as needed. You’d be surprised how much dressing the salad can absorb.
- See the body of the post for substitution options.
- If you are based in a country that uses 15ml tablespoons, you’ll need to use 2 – 2 1/2 tablespoons of each ingredient for the dressing.
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