1.5 cups of romaine lettuce (or a blend of romaine and arugula)
½ ripe avocado, cut into chunks
1 handful alfalfa sprouts
3-4 ounces turkey or chicken breast, cut into chunks (ideally no salt added)
1 ounce crumbled feta
1 tablespoon sunflower or shelled pumpkin seeds
1 tablespoon raisins
part of a roasted red pepper, cut into strips
2-3 ounces mushrooms
pinch of salt and white pepper (optional)
Prepare the vegetables; make sure everything is in bite-sized pieces, or whatever thickness you like. Take a big soup bowl and arrange the meat, feta, avocado, and mushrooms. Put the lettuce, sprouts, and red pepper on top of the mixture. Sprinkle the raisins and seeds over the salad; toss lightly.
This particular salad came about when I realized a local sandwich shop also made salads to order. I can make about two or three of these at home for the cost of one in the shop. Admittedly, the one in the shop is more convenient.
Now, let’s get into what to use to DRESS the salad. I have had perfectly lovely flavors (and no reactions) to plain old extra virgin olive oil. I also have used Bragg’s liquid amino acids. Both are very low oxalate; be warned, though, some IC patients can’t tolerate the saltiness that is the liquid soybeans. B_olthouse Farms also makes a somewhat fresh yogurt ranch dressing, but the jury is still out on whether that’s a good choice for me. I have also had this salad plain; the red pepper and sprouts gives it a nice moistness all by itself.
I REALLY like that the above ingredients are basically good to go once you rinse and cut a few things—I keep the separate ingredients in the fridge at work and assemble them at lunch time. I bet Mason jars would work a treat, too.
I like to think of salads as a grain-free sandwich. Just as you can doctor up your sandwich anyway, you could substitute any ingredients you want. To make it vegetarian, try using sliced up firm tofu or boil and roast lentils ahead of time (just remember, ½ cup of tofu or lentils is medium oxalate). Cut up cucumbers, grill some onions—whatever! What do you like on your salad?