An IBD Salad Makeover
Roasted Carrot and Beet Salad
“Salads” top the list of foods people with IBD miss during flares.
According to the dictionary, salad is a “cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients.”
But, to most people with IBD, salads mean leafy greens with raw veggies. Leafy greens and raw veggies are high in non-digestible fiber, so it’s best to avoid them during flares and/or if you’re at risk of obstructing.
Fortunately, you need not avoid all “salad” as per its definition. With a little creativity, you can enjoy “salad” on a low-fiber diet.
Case in point: Bertina’s Beet & Carrot Salad with Apples or Oranges
1 pound carrots (organic)
1 pound beets (organic)
2 medium oranges, peeled and sectioned (see Cooking notes)
1 bunch fresh mint leaves, chopped
2 tablespoons olive oil, divided
- Some people with IBD experience burning along the GI tract after eating citrus. You may substitute apples for oranges. Peel apples if you’re avoiding skins.
- If you’re following a very low-roughage diet then remove the membranes from the oranges.
Step by Step Instructions
Preheat oven to 350F.
Peel and cut carrots into 1/3-inch thick pieces.
Peel and cut beets into 1/3-inch thick pieces,
Toss vegetables with 1 tbsp olive oil and season with salt.
Roast for 45 minutes or until tender.
Take cooked vegetables out of the oven and let cool for 10 minutes.
Combine carrots, beets, sliced oranges or apples, squeezed orange juice, mint leaves, and remaining tbsp olive oil in a bowl and toss gently.
Cover salad and put in the refrigerator to cool before serving