2. Colorful Kale Salad
Thanks to the kale, cabbage, and sunflower seeds, this recipe has a helpful amount fiber—enough to help push things along, but not so much that it makes your symptoms worse. Those oranges and bell peppers also have a high water content, which will help with any fluid retention. Basically, this is a great meal no matter the kind of bloat you’re experiencing.
- 1 bunch Lacinto kale, thick stems removed and leaves thinly sliced
- 4 cups shredded red cabbage (about 1 small head, sliced and cored)
- 2 navel oranges or clementines, peeled and segmented
- 1 small red onion, thinly sliced
- 1 large red bell pepper, cored, seeded and thinly sliced
- 1/3 cup sunflower seeds
- 1/4 cup Dijon mustard
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup olive oil
- 2 tablespoons fresh basil, chopped (optional)
- 1 tablespoon maple syrup
- Salt and freshly ground black pepper to taste
In a large bowl, combine the kale, cabbage, orange segments, onion, bell pepper, and sunflower seeds. In a small bowl, whisk together the mustard, lemon juice, olive oil, basil if desired, and maple syrup. Season with salt and black pepper. Pour the dressing over the kale mixture and toss to coat. Serve immediately. Store extra dressing in the refrigerator and store any extra salad for up 2 days.
3. Quinoa With Dried Fruit And Nuts
Elise Museles via Kale and Chocolate
Much like the previous recipe, Chutkan explains that this recipe has just enough fiber to get things moving. Be sure to eat it with a tall glass of water, because that helps your body digest the fiber more easily.
- 1 cup raw quinoa
- 2 cups water
- sea salt to taste
- 1 clove garlic
- zest of 2 limes
- 2 to 3 tablespoons freshly squeezed lime juice
- 2 tablespoons green onion, finely chopped
- 1/2 jalapeño pepper, seeded and finely chopped
- 1/2 teaspoon cumin seeds
- 1/4 teaspoon coriander seeds
- 1/3 teaspoon dry mustard
- 1/3 cup olive oil
- 3 tablespoons fresh parsely, finely chopped
- 1 red, yellow, or orange bell pepper, finely chopped
- 8 dried apricots, finely chopped
- 1/2 cup dried cherries or cranberries
- 1/2 cup toasted pine nuts
Rinse the quinoa in a bowl of cold water. Bring the 2 cups water for the quinoa to a boil over medium-high heat in a small saucepan. Season the water with salt. Add the quinoa, reduce the heat to low, cover the pan, and simmer for 15 minutes. Let the quinoa stand for 30 minutes or until cooled.
While the quinoa is cooling, make the salad dressing: Combine the garlic, lime zest, lime juice, green onion, jalapeño, cumin, coriander, and dry mustard in a large bowl. Next, slowly whisk in the olive oil to form an emulsion. Toss the cooked quinoa with ¼ cup of the dressing.
Add the dried fruits, parsley, bell pepper, and pine nuts to the quinoa. Add enough of remaining dressing to coat the mixture. Season with salt to taste. Serve as a side dish or use it as a bed for an entrée.