Fody's Red Rice & Vegetable Low FODMAP Salad

Monash University has lab tested red rice and it is low FODMAP in 1 cup (190 g) portions – perfect for our veggie packed grain bowl. Red rice cooks just like brown rice and has a similar nutty flavor and toothsome texture. Here we feature it with an assortment of low FODMAP vegetables, some of which you might be surprised to see. Carrots are a no FODMAP favorite, as are arugula and cucumber. Asparagus is low FODMAP in ½ spear (7 g) portions, and when used among other vegetables these small portions make sense. Asparagus contains fructose, by the way, so if you know that you can tolerate fructose, feel free to increase the number of spears per serving. A little goat cheese and fresh herbs on top and then drizzle with your favorite Fody Low FODMAP Salad Dressing. We like the Garden Herb or French in particular. A fried or poached egg ups your protein content!

Bring a saucepan of water to a boil, about 1-inch (2.5 cm) deep. Drop in asparagus spears and cook very briefly, until crisp/tender. Immediately drain and shock in ice-water. Pat dry, cut on the diagonal into 2-inch (5 cm) lengths and set aside.

Toss the rice with the arugula and carrots in a mixing bowl and then divide into serving bowls or place on a platter. Top with asparagus, cucumbers and sprouts (use image for inspiration). Top with cooked eggs, then crumble goat cheese overall. Scatter fresh herbs over the top and serve with Fody Low FODMAP Salad Dressing of choice.