Spring Super Foods for the Diabetic, Lactose, Gluten and Fructose (FODMAP) Intolerant Diet

Wild Caught Scallops wrapped in shaved Bacon

Suitable for the Diabetic, Lactose, Gluten and Fructose (FODMAP) Intolerant Diet

Scallops with Bacon
Scallops with Bacon on a bed on riced potato with land cress and rocket super food salad

Spring is here, the fruit trees are breaking into flower and there is an abundance of spring salad greens growing wild in the vegetable garden. Time for some great superfood packed salads and some fresh wild caught scallops wrapped in shaved home-cured bacon!

Land Cress
Land Cress

Land Cress Barbarea verna

Land Cress is a member of the mustard family, it has a wonderful crisp texture with a mild peppery flavour. Land Cress has no calories or fats and is packed with vitamins and minerals. Use it in salads, soups, sandwiches, stir fry and quiche.
For each 100 grams it contains 81 mg Calcium, 1.30 mg Iron,  38 mg Magnesium, 76 mg Phosphorus, 606 mg Potassium, 14 mg Sodium, 0.23 Zinc, 0.170 Copper, .0553 Manganese, 0.9 mcg Selenium, 69mg Vitamin C, 0.080 mg Thiamin, 0.260 mg Riboflavin, 1.000 mg Niacin, 0.242 Pantothenic acid, 0.247 mg Vitamin B6, 80 mcg Folate, 346 mcg-RAE,  Vitamin A, RAE, 917 IU Vitamin A, IU, 0.70 Vitamin E, 541.9 mcg Vitamin K, 4150 mcg beta Carotene and 12500 mcg Lutein+zeaxanthin.

Garden Cress
Garden Cress

Garden Cress, Lepidium sativum

Garden Cress is milder and slightly buttery with finer leaves that land cress and grows abundantly in the wild, so much so that it is often considered to be a weed.  Garden Cress is also packed with vitamins and minerals and is a great addition to any salad, soup or stir fry.

For every 50 grams Garden Cress contains  3458 IU Vitamin A, 34 mg Vitamin C, 0.4 mg Vitamin E, 271 mcg Vitamin K, 0.1 mg Riboflavin, .05 mg Niacin, 0.1 Vitamin B6, 40 mcg Folate, 0.1 mg Pantothenic Acid, 9.8 mg Choline, 0.1 Betaine, 40.5 mg Calcium, 0.7 mg Iron, 19 mg Magnesium, 38 mg Phosphorus, 7.0 mg Sodium, 0.1 mg Zinc, 0.3 mg Manganese, 0.4 mcg Selenium.

Rocket Leaf Only
Rocket Leaf


Salad Rocket Arugula

Arugula has been used since biblical times both medicinally and as a food.  The seeds were crushed for oil and placed in other oils as a flavouring.  The seeds were also been used in aphrodisiac preparations.

Another of the super food salad greens it is a great accompaniment on cheese or antipasti platters, as well as salads, pasta sauces, sandwiches and pesto.  Rocket is easy to grow and will tolerate most conditions, the wild varieties do not go to seed as readily in the hotter months.  Rocket will grow all year round in most climates.  Like other super food greens it is packed with photo nutrients, vitamins and minerals.

100 grams of Arugula contains the daily recommended amounts of the following nutrients: Folates 24% , Niacin 2%, Pantothenic acid 8%,  Pyridoxine, 6%, Riboflavin 7%, Thiamin 4%, Vitamin C 25%, Vitamin A 79%, Vitamin E 3%, Vitamin K 90%, Sodium 2%, Potassium 7.5%, Calcium 16%, Copper 8%, Iron 18%, Magnesium 12%, Manganese 14%, Phosphorus 7.5%, Selenium 1%, Zinc 5%, 1424 IU Beta Carotene, 3555 IU Lutein-zeaxanthin.


Wild Caught Tasmanian Scallop
Wild Caught Tasmanian Scallop
Wild caught Tasmanian Scallops
Fresh Wild caught Scallops wrapped in home cured  bacon

Scallops Fresh Wild Caught wrapped in shaved home Cured Bacon 

A rich source of vitamin B12. The body needs B12 to convert the chemical homocysteine, that is associated with diabetes, osteoporosis and heart disease into other harmless substances.  Scallops are also rich in Potassium and Magnesium two of the minerals needed for healthy blood vessels.

An average serving of scallops, 110 grams contains the following percentages of the recommended daily in take of the following nutrients:  Vitamin B12 101.6%, Iodine 90%, Phosphorus 69%, protein 46.5%, Selenium 44.7%, Choline 29.5%, Zinc 16%, Magnesium 10.4%, Potassium 10.1%.



Wrap individual Scallops in shaved streaky or belly bacon and place on a skewer.
Lightly grill, turning occasionally until the bacon starts to brown, being careful not to over cook.

Serve as an entree with a squeeze of fresh lemon juice.
Serve as a mains on a bed of riced or mashed potato with a side of fresh super food salad greens fresh from the garden.

I would like to acknowledge Jill Weeding for her inspiration for this post. 

2 Comments Add yours

  1. brunyfire says:

    Hi Mhrylyn – this looks delicious – are the scallops local?


    1. Mhrylyn Hanson-Wallis van Dooren says:

      Thanks BrunyFire it was a great dish.
      Unfortunately the Scallops are not from around Bruny. The Scallop beds here have been closed for the last 2 years to allow stocks to build up again.


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