Whether we like it or not, our bodies react differently to certain types of vegetables or legumes. Here are some salad recipes that don’t contain some ingredients that can potentially make us gassy.
Did you know that we fart on average 5 to 15 times a day? If you do so more than 20 times a day, that could be considered excessive flatulence.
We pass wind for many reasons, and one of them is determined by the bacteria activity in your gut. This, therefore, means that what we eat can be the root cause of unwanted gas as the digestive tract sometimes does a better job for some and not others.
Eating high fibre foods or having intolerances to certain foods will contribute to being bloated or being gassy. Sometimes it requires complete elimination or moderation is the key. You know your body well, and you should be able to work out what triggers it.
For this recipe collection, we won’t be dealing with lactose and fructose intolerances. Instead, we’re merely focussing on certain vegetables and legumes that make us gassy and introducing some salads that don’t have them in the recipes.
We are specifically targeting artichokes, asparagus, beans, broccoli, Brussels sprouts, carrots, cauliflower, celery, cucumber, green peppers and radishes.
Most of these legumes and vegetables contain raffinose. Raffinose is a complex sugar that our bodies have trouble breaking down. Raffinose passes from our small intestines to our large intestines, where bacteria do the hard work to try and break it down. One of the by-products of that process is methane gas.
Avoidance is only necessary if you know for a fact that even a small dose of these vegetables will cause you gas… And maybe don’t eat it on a first date!
Otherwise, they are very healthy legumes and vegetables that should form part of your diet. But for the purposes of saying no to flatulence, here are some fabulous salads that will hopefully keep you fart free.
Roasted Feijoa Salad with Bacon and Whipped Ricotta
1/13
Sweet aromatic oven roasted feijoa paired with crispy streaky bacon is a match made in food heaven. Together with rocket, pears and whipped ricotta, this salad will satisfy the taste buds for sure.
Medley of Roasted Potato Salad with Anchovy Dressing
2/13
No regular pale gluggy potato salad here. Delicious, sweet roasted potatoes and New Zealand yams amped up with a touch of sophisticated flavour through a zippy salty anchovy dressing. A great addition to summer barbeques or winter roasts.
3 Way Beetroot and Feta Salad
3/13
The versatility of the vibrant and earthy beetroot is showcased in this Beetroot and Feta Salad. Classically paired with salty feta, softened by the delicate oak lettuce and cut through with the tart and bitter grapefruit, this salad is designed to impress.
Baked Portobello Mushroom Salad
4/13
This portobello mushroom salad is a meaty, smoky and earthy recipe accompanied by delicate micro leaves, crunchy pistachios and finished off with a lemon parsley vinaigrette. An easy way to serve up a fancy salad for a special occasion!
Honeyed Fig Salad in Mango Puree
5/13
Nothing quite beats drizzling honey over freshly sliced figs except the accompaniment of mangos and toasted pine nuts. This fig salad epitomises the summer months and perfect for those long lunches under the warm sun.
Nashi Pear Salad with Fig and Prosciutto
6/13
Combining sweet figs, crispy, delicate nashi, peppery rocket and salty prosciutto is undeniably mouth watering. Easy, no-cook Asian pear salad with delicious, sophisticated flavours.
Baby Corn Salad with Crisp Parsnip Ribbons
7/13
Indulge in some fresh baby corn and make a salad that showcases this premature vegetable. Topped with crispy parsnip ribbons and mixed through with a spicy salad dressing, it’s a recipe you’d make over and over again!
Roasted Tamarind Eggplant Salad
8/13
As these glorious pops of baby eggplants are slowly roasting away in a sweet, yet tart homemade tamarind sauce, prepare the burgundy tipped red oak lettuce, crunchy pomegranate arils and sweet fresh raspberries. What a feast!
Apple, Pear, Almond and Watercress Salad
9/13
Super-fast and easy Watercress Salad that you can throw together for the perfect side dish to a juicy grilled steak or charred lamb chops. The crunchy apple and pear with the peppery kick of the watercress adds a good punch to any meal.
Canary Melon Salad with Halloumi
10/13
Easy salad with halloumi balanced perfectly with sweet canary melon, salty prosciutto, peppery rocket and crunchy shaved fennel. A great refreshing salad to lift the summer vibes.
Dukkah Eggplant Baked Slices Salad
11/13
Nothing quite like marrying age old African and Middle Eastern ingredients in one salad recipe. These dukkah eggplant baked slices are so well complemented by the hearty Israeli couscous and succulent pomegranate arils. A wonderful combination!
Pickled Beet Salad with Chickpea Mash
12/13
Contrasting pickled beet salad with a lemony chickpea mash, the combination delivers zest and comfort in one bite. Perfect for a light lunch or to share with your friends.
Scallop Sashimi Salad with Finger Lime
13/13
Dressed to impress, this is a delicate plate of scallop sashimi floating in a pool of blush pink ruby grapefruit dressing. Garnished with fennel fronds, finger lime pearls and crunchy tobiko on top, you will love this stunning appetizer.
More Recipe Collections
If you’re stuck for ideas, check out these recipe collections of salads and side dishes and get inspired!
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Addie
These salads all have such great flavors and textures! I loved learning more about how the foods we eat affect us.
Rob
I love this post! Who knew there were so many salad options that will not make us gassy! Plus, they all look so delicious! Can’t wait to make each one!
Kristina
The baby corn salad and scallop sashimi are amazing! (And no gassiness here!) Trying the canary melon is next..thanks for these!