Who doesn’t love summer time? Even now with a pandemic, it’s nice be outdoors, to take walks and enjoy the sun, relax in the porch and if you have a pool at home or live by a lake or beach, it’s the perfect time to enjoy a great splash in the water.
Summer days are long and are great for doing the things we love to do. It’s also a great time to try new and fun activities and even learn new recipes. Here we’ll share with you 3 delicious and easy recipes to enjoy this season.
1. Low FODMAP Summer Beef Salad with Mustard Vinaigrette – Great for a picnic at the park!
Makes: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients for Beef Salad
• 600g of beef rump steak
• 1 tbsp neutral oil (rice bran, canola, sunflower)
• Season with salt & pepper
• 180g green beans
• 6 cups lettuce (butter, iceberg, red coral)
• 1 red bell pepper (deseeded & cut into strips)
• 16 cherry tomatoes
• 10 g (1/4 cup) green onions/scallions (green tips only, finely sliced)
Ingredients for the Mustard Vinaigrette
• 1 1/2 tbsp dijon mustard
• 2 tbsp white vinegar
• 60 ml (1/4 cup) olive oil
• 1/4 tsp black pepper
• 1/4 tsp white sugar
Preparation:
1. Cut the red bell peppers into strips and grill in the oven at 440ºF until the skins start to blacken. Remove from oven and allow to cool before peeling the outer blistered skin off (this is the part that has gone black). While the red bell peppers cooks you can do steps 2, 3 & 4.
2. Prepare the green beans by removing the ends and cutting into bite sized pieces. Wash and shred the lettuce before dividing between the plates. Halve the cherry tomatoes and finely slice the green onions/scallions (green tips only). Put a small saucepan of water on to boil.
3. Season the rump steak by rubbing each side in the neutral oil and salt and pepper. Heat a large fry pan over medium-high heat and cook the steak for 3-4 minutes per side for medium rare, or until cooked to your liking. Allow to rest for five minutes before thinly slicing.
4. While the steak cooks, you can blanch the green beans in boiling water for two minutes (they should go bright green and tender). Drain and rinse under cold water, then drain again.
5. To make the mustard vinaigrette, mix the Dijon mustard, white vinegar, olive oil, sugar and black pepper together until smooth. If the vinaigrette is too sour, try adding a couple of pinches of sugar until it is sweet enough.
6. Assemble the salad and serve the sliced rump steak on top, before drizzling in mustard vinaigrette.
Recipe Credit/Photo Credit: Alana Scott and Kate Watson
2. Healthier Strawberry Lemonade – Perfect for when friends come over to visit!
Makes: 2 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
• 1.5 cup lemon tea *
• 3/4 cup frozen strawberries
• 1 tbsp fresh lemon juice
• 1 tbsp white sugar or maple syrup
• 1/2 cup ice cubes optional
• Plus extra strawberries and/or lemon slices for garnish
Preparation:
1. Brew your tea strongly. Allow to cool off before using (you may want to make your tea the night before). If you do not have a lemon tea you can use water instead of tea and add 1 extra tablespoon of lemon juice for more flavor.
2. Add the tea, strawberries, lemon juice and sugar to a blender. As an option you can add ice cubes to the blender as well. Blend well. Taste and add more tea/strawberries/lemon juice/sugar as desired.
3. Pour into glasses. You can also add additional ice cubes, if preferred and/or more strawberries and/or lemon slices for garnish on the glass.
NOTE: Not all teas are low FODMAP. Check ingredients list for high FODMAP or untested ingredients. Rooibos tea is low FODMAP. Also, if you know you are sensitive to seeds, perhaps squeeze the strawberries for the flavor without the seeds.
3. Low FODMAP Summer Garden Veggie Soup – Great for summer breeze nights!
Makes: 8 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
•1/4 cup (60 ml) olive oil
• 2 whole garlic cloves, peeled
• 1 cup (48 g) finely sliced leeks, green parts only
• 1/4 cup (16 g) finely chopped scallions, green parts only
• 8 cups (2 L) Low FODMAP Vegetable Broth, homemade or purchased
• 1 pound (455g) red potatoes, scrubbed and cut into large bite-sized pieces
• 2 medium carrots, peeled and cut into bite-sized pieces on the diagonal
• 12 ounces (340g) plum tomatoes, cored and chopped
• 6 ounces (170g) green beans, ends trimmed, cut into thirds
• 1 medium zucchini, ends trimmed away, cut into quarters lengthwise, then cut into bit-sized chunks
• 1 cup (164g) yellow corn kernels, fresh off the cob
• 1/2 large fennel bulb, stalks and fronds discarded, cut into 1/2-inch (12 mm) wide slices
• 2 ounces (55g) kale, tough stems removed, torn into large bite-sized pieces
• 3 ounce (85g) piece of rind of Parmesan cheese (omit if vegan)
• Kosher salt
• Freshly ground black pepper
Preparation:
1. Heat oil in a 5-quart Dutch oven or similar size stockpot over low-medium heat. Add garlic cloves and sauté for a minute or two until garlic is softened, but not browned. Remove all of the pieces of garlic; this is very important to keep the recipe low FODMAP. Once all of the garlic pieces are removed add leek and scallion greens and sauté for about 3 minutes or until softened but do not let them brown.
2. Add broth, potatoes and carrots and bring to a simmer. Cover and simmer for about 10 -15 minutes or until potatoes and carrots are tender when pierced with a knife. Add tomatoes, beans, zucchini, corn, fennel, kale and cheese rind and simmer for about 20 to 25 minutes or until vegetables are cooked but still retain some vibrancy of color. Season to taste with salt and pepper, if desired. Soup is ready to serve.
Note: Soup can be refrigerated in airtight containers for up to 4 days or frozen for 1 month. Also, if you know you are sensitive to seeds, be sure to core the tomatoes and perhaps consider leaving the corn kernels out.
We hope you give these recipes a try as we think they’ll be very tasty and fun to prepare!
Please keep in mind that not all ingredients will sit well with everyone. For instance, if you know lemons or garlic are not good for you, please do not use them on your recipe.
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