Recipe: Creamy Crunchy Cauliflower Dill Salad
For many individuals with IBS or occasional digestive discomfort, eating raw vegetables may be a trigger for symptoms. Yet in the warmer months, salads and chilled recipes are often most appealing. Enter, a roasted vegetable salad, such as our Creamy Crunchy Cauliflower Dill Salad. This concept can be applied to many of the vegetables in the cruciferous category, such as broccoli, cabbage, and Brussels sprouts, which are often associated with causing gas and/or bloating. For some, eating these when cooked can aid in more optimal digestion (as well as remaining mindful and chewing well).
Another consideration with this vegetable category is how much of them we eat. Eating half a plate of vegetables is a great nutrition practice, however if that entire portion is filled with cruciferous veggies, it may be too much for a sensitive digestive system. Consider dividing your half plate in half again, including some easier-to-digest veggies in other section (such as carrots, zucchini, or spinach).
Tune in to your experience when eating certain foods and see how they make you feel in the hours after eating. The best nutrition approach for you is the one that makes you feel good!
Creamy Crunchy Cauliflower Dill Salad
Serves 5
Ingredients
- 1 medium head cauliflower
- 1 Tbsp olive oil
- 1/2 tsp salt
- 1/3 C dill pickle relish/chopped dill pickles
- 1/2 small or 1/4 large red onion
- 1 tsp Dijon mustard or 1/2 tsp mustard seeds
- 3 tablespoons mayo (more to taste/desired creaminess)
- Dry or fresh dill, to taste (Optional)
Directions
- Preheat oven to 350 degrees F.
- Rinse head of cauliflower and chop into small, even floret pieces (about 1″).
- Toss cauliflower with olive oil and sprinkle with salt. Spread evenly onto baking sheet and place in oven.
- Roast cauliflower for 20 minutes, removing to check for desired texture (firm-tender) and continuing to bake another 8-10 minutes, if needed to achieve preferred texture.
- Remove cauliflower from oven and allow to rest at room temperature while prepping other ingredients.
- In a medium bowl, combine pickle relish, red onion, and mustard/mustard seeds.
- Once cauliflower is room temperature (or no longer hot), add to bowl. Add mayo and stir well to combine all ingredients and coat cauliflower pieces evenly.
- Serve immediately or store in a sealed container in the fridge for up to 4-5 days.