Recipe by Alison Clark BSc, Registered Dietitian, MBDA
Buckwheat is often overlooked as people wrongly assume they cannot use because the name infers it contains wheat. However, buckwheat is not related to wheat and is naturally gluten and wheat free.
This salad is nutritionally balanced with a source of protein from the cheese, has a good micronutrient contribution from the colourful vegetables and using the pomegranate seed – although be careful not to over indulge in the pomegranate, using only the seeds from half of the bulb due to the FODMAP content.
Rinse the buckwheat thoroughly in cold water.
Bring 750mls of water to the boil.
Add buckwheat, stir and cover with a lid, on a low heat, simmering for 20 minutes until most of the water has been absorbed. Add in the parsley or mint.
Remove from the heat, drain off excess water and let stand for 10 minutes.
When ready, separate the grains with a fork.
Add in crumbled feta cheese, sprinkle on the pomegranate seeds.
Spiralizer or use a potato peeler to create thin, long courgette strips, add to mixture.
Stir in diced pepper to mix all ingredients well.
Try blue cheese instead of feta.
Try using a different grain, such as Quinoa.
Vary your low FODMAP vegetables.
If you don’t want pomegranate try cranberries (80g fresh or 13g dried per person).
This dressing can be used on the buckwheat salad or any of your other FODMAP friendly salads or dishes.
Mix together the lemon/lime juice, vinegar, olive oil, chopped ginger or herbs and salt and pepper to taste. Then drizzle over the salad.
Add in Tabasco sauce, mustard or chilli for more adventurous flavours.