Mediterranean Salad

Q: How do I learn more about low FODMAP?

There are many wonderful resources out there.If you're trying a low FODMAP diet for the first time, you should download the handy Monash University FODMAP app . You can also visit the FODMAP Friendly site.

Gluten Free
Vegetarian

$19.95

Options Veggie

Chicken

Beef

Epicured’s best-selling Mediterranean Salad is a Greek-inspired dish that is perfect for those on a low FODMAP or gluten free diet. It’s made with crisp, fresh romaine, endive, radicchio, cucumbers, tomatoes, chickpeas, feta cheese, and your choice of grilled steak, grilled chicken breast, or roasted vegetables. This nutritious salad comes with two dressing options. Tonnato, a tangy, umami-packed Mediterranean classic that you’ll want to put on everything. And, for a simpler option, you’ll also receive a side of our cold-pressed, organic olive oil, specially imported from Spain by Chef Dani.

Chef crafted to support those with sensitive stomachs. needs. Our Mediterranean Salad is low FODMAP, gluten free, and offered in a vegan-friendly option.
Fresh ingredients and your choice of grilled steak, grilled chicken breast, or roasted vegetables. Crisp romaine, endive, radicchio, cucumbers, tomatoes, and low FODMAP chickpeas are combined with feta cheese and your choice of grilled chicken breast, grilled steak, or roasted vegetables. Comes with two dressing options: tangy Tonnato and organic cold-pressed Spanish olive oil.
Crisp, crunchy, and richly textured. Enjoy a satisfying medley of crisp greens, juicy tomatoes, creamy feta, and tender protein or vegetables, all brought together with flavorful dressings for a perfectly balanced texture.
Convenient and ready to enjoy. This fully prepared salad makes for an easy, nutritious meal anytime—just choose your protein and dressing and enjoy.

No garlic or onion (including powders)
No gluten
No high-lactose dairy
No artificial sweeteners

Nutritional Information

Nutrient

Values

Calories

670
Total Fat

63g (81%)
Saturated Fat

12g (60%)
Trans Fat

0g
Cholesterol

20mg (7%)
Sodium

350mg (15%)
Total Carbohydrate

18g (7%)
Dietary Fiber

7.6g (27%)
Total Sugars

7g
Added Sugars

0g (0%)
Protein

10g
Vitamin D

0mcg (0%)
Calcium

183mg (14%)
Iron

3mg (17%)
Potassium

710mg (15%)
Serving Size

390g
Servings Per Container

1

About Low FODMAP

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates found in many foods and food additives that can be hard for some people to digest.

The low FODMAP diet is specifically designed to help patients understand what their bodies can and cannot tolerate. No two individuals will have the same experience. At Epicured we recommend our clients adhere to a low FODMAP diet with the supervision of a clinician.

It is clinically recommended for people with IBS, Crohn's, Colitis, and Functional Gastrointestinal Disorders to help manage symptoms.

You can learn more about the low FODMAP diet here.

Epicured is a healthcare company dedicated to nutrition intervention as a means to address chronic disease. Our first entree into therapeutic nutrition is the low FODMAP diet. Our medically tailored menu is designed in collaboration with clinicians from across the Untied States including the extraordinary team at Mt. Sinai and our award-winning chefs.

We ensure all of our menus are created to the standards published by Monash University and FODMAP Friendly. A final review is completed by one of the members of our Partners In Health community.

There are many wonderful resources out there.

If you're trying a low FODMAP diet for the first time, you should download the handy Monash University FODMAP app . You can also visit the FODMAP Friendly site.

Fiber is very important for maintaining gut health and bowel function even if you have IBS-D. There are different types of fiber, soluble, insoluble and prebiotic fiber. If you have IBS-D, eating foods with more soluble fiber can help bulk up the stool and improve bowel function. We recommend everyone to consult with their doctor and dietitian to find what's best for them.

We understand that garlic and onion can be a factor for many issues but we have had amazing results with our infused oils which are included in many of our meals.

Our signature garlic-infused oil and the low FODMAP diet

Our garlic-infused oil offers delicious flavor while still complying to the low FODMAP elimination diet guidelines. Many of our customers are grateful to be able to enjoy garlic flavor and not experience any digestive issues! Because FODMAPs are water-soluble, and water and oil do not mix (Science 101), adding garlic to oil to infuse the flavor and then removing the garlic flesh will not allow the water-soluble fructans (a type of FODMAP) to leach into the oil. As always, before altering your diet or trying new foods, such as Epicured low FODMAP and gluten free meals, speak with your healthcare provider.

As a reminder, the low FODMAP elimination diet is not a FODMAP-free diet. The goal of this science-based diet is to reduce the amount of FODMAPs to a level that provides symptomatic relief. Most low FODMAP grains, fruits, and vegetables have small amounts of FODMAPs but are allowed in specific portion levels to comply with the low FODMAP elimination diet guidelines.

To further assist, we also provide a IBD filter on the menu page that only displays menu items that have a much lower chance of further affecting stomach issues and are easier to digest. We have identified certain entrees, side dishes and beverages that may be easier to digest due to their softer textures and lighter ingredients.

We also recommend speaking with your nutritionist if you want to be sure as we value your health above all.

Please note: these are only suggestions as individuals tolerate ingredients differently. These guidelines should help you navigate the menu when your symptoms increase.

Innovative ‘Food is Medicine’ Programming with the NYS 1115 Waiver

We're incredibly proud that Epicured is at the forefront of innovative initiatives like the New York State 1115 Waiver, which is transforming how medically tailored meals and essential nutrition support reach those who need it most. This week, I had the privilege of sitting down with two highly experienced RDNs, Kathy Emmett and Samantha Podob, who have been instrumental in implementing this groundbreaking program. Our conversation offers invaluable insights into the practical application of "Food is Medicine" through the waiver, highlighting its potential to address health disparities and significantly improve patient outcomes across New York State. Dr. Saba: Let’s start with the big picture. How do you both see the 1115 Waiver’s potential impact on nutrition care delivery in New York State? Dr. Saba: What specific roles have you played in supporting Food is Medicine programs tied to the 1115 waiver? Kathy: I’ve been engaged with the 1115 Waiver from its early phases. I helped develop and lead a pilot program at a hospital-based food pantry on Long Island. Patients who screened positive for food insecurity met with a dietitian and then accessed nutritious food options right there. It was so successful, we scaled the model to federally qualified health centers. Currently, I’m working with Epicured to match members with appropriate therapeutic meals and provide individualized counseling. I’ve also contributed to statewide recommendations as part of the NYS Food as Medicine Coalition. Samantha: My role centers on member interaction. At Epicured, I help ensure that each individual receives meals tailored to their clinical needs, preferences, and any allergies. I provide follow-up counseling to reinforce their nutrition goals and build their confidence. It’s all about empowering clients to use food to improve their health outcomes. Dr. Saba: How can nutrition interventions be effectively integrated into interdisciplinary care teams under this new waiver-supported model? Kathy: Communication is key. Providers need to be informed about available nutrition services, the referral pathways, and the outcomes they can expect. When teams are aware and engaged, patients are less likely to fall through the cracks and more likely to receive comprehensive, continuous care. Samantha: Dietitians should be brought in early. When we’re involved from the beginning, we can align the nutrition intervention with medical, social, and behavioral support. A dietitian might focus on meal plans, a social worker on housing, and a physician on clinical care. That synergy creates better outcomes across the board. Dr. Saba: That leads perfectly into the next question. How can RDNs help address social determinants of health through waiver-supported programs? Kathy: RDNs are uniquely positioned to address food and nutrition insecurity, which is a key social determinant of health. Through counseling and support, we can guide Medicaid members toward better food choices and link them to services that meet their broader health needs. We’re not just talking about meals—we’re talking about long-term healing. Samantha: Exactly. From identifying food insecurity to recommending pantry staples or providing cooking tools, we bridge gaps in care. Personalized nutrition education can improve not just diet, but how people live and engage with their community. Dr. Saba: To show value, what metrics should be tracked in these programs? Kathy: Clinical outcomes like A1C or blood pressure are great when available, but they’re not always accessible. In those cases, we can measure changes in diet quality, food access, or even food frequency scores. These surrogate markers still tell a powerful story about impact. Samantha: I also use 24-hour recalls and symptom tracking. Members often report improved digestion, more energy, or more consistent eating habits. Even qualitative outcomes—like feeling more in control—are indicators of meaningful change. Dr. Saba: What barriers stand in the way of RDNs being fully utilized in waiver-eligible programs—and how can they be addressed? Kathy: Awareness is a big one. Many providers and community organizations aren’t fully informed about the services the waiver supports or how to refer patients. We need campaigns that highlight the value of RDNs and make these processes easy and appealing to use. Samantha: There’s also a broader issue of undervaluing nutrition in clinical care. Educating teams—through in-services, webinars, even social media—can shift perceptions. The more we advocate for our role, the more integrated we become. Dr. Saba: Can you share an example of a time when you felt a member truly benefited from healthier nutritional options through your care? Kathy: One case comes to mind: a young man with hypertension and high cholesterol. He was using Epicured groceries and enjoying the meals, but he’d gained 10 pounds in a month. When we reviewed his habits, we discovered he was drinking up to two quarts of sweetened juice a day! He was shocked at the sugar content. After that session, he decided to cut the juice completely. He told me he felt more in control and confident that he could now reach his goals with the foods we were already providing—something he never had access to before. Samantha: I recently worked with a member with type 2 diabetes who wanted to lose weight and stabilize his blood sugar. Over two months, he lost 14 pounds and brought his glucose levels into the normal range. He felt empowered by how the meals supported his plant-based diet and appreciated the nutrition tips I shared about carb balancing and meal timing. He told me he finally feels hopeful and excited to continue his journey. Dr. Saba: Beautiful examples. Lastly, what advice would you give to RDNs or clinical leaders aiming to make nutrition a core part of their organization’s 1115 strategy? Kathy: RDNs should be proactive in articulating their value—how they guide sustainable behavior change and support outcomes beyond the clinic. Clinical leaders, meanwhile, need to understand that nutrition security is inseparable from broader social determinants. If healthy food remains inaccessible or deprioritized, full health equity will stay out of reach. Food isn’t just medicine—food is health. Samantha: I’d encourage clinical leaders to view nutrition as central to chronic disease management, not a nice-to-have. RDNs can align perfectly with 1115 goals—reducing hospitalizations, managing disease, and supporting patients in a way that’s culturally relevant and community-based. Dr. Saba: Thank you both for your time, insights, and heart-forward work. Your dedication not only supports clinical outcomes but uplifts entire communities. Programs like these are essential for expanding access and meeting people where they are—especially in communities that have historically been underserved. Here’s to a future where nutrition care is a standard, not an exception. Learn more about Epicured's Work with the NYS Waiver:

Low FODMAP in Practice: Insights from Laura Manning, RDN and Dr. Saba Khan, MD

I was fortunate to sit down with Laura Manning, Clinical Nutrition Manager at Mount Sinai and nationally recognized expert in gastrointestinal nutrition, for her take on the Low FODMAP diet—its utility, patient selection, and practical implementation. This conversation is especially useful for providers supporting patients with GI disorders. Dr. Saba Khan: Laura, thank you so much for joining me and sharing your deep clinical insights. Let’s jump right in. Starting from the beginning… What clinical indicators guide your decision to initiate a FODMAP elimination diet, and how do you determine which foods to remove? Laura Manning, RDN: In my practice, patients are typically referred by a gastroenterologist, often with a recommendation to consider a Low FODMAP diet to manage persistent GI symptoms. My first step is a comprehensive nutritional assessment. I screen for red flags such as risk for malnutrition, a history of disordered eating, or food insecurity. If any of these are present, I might pivot to a “FODMAP Gentle” approach rather than a full elimination. It’s all about tailoring the strategy to the individual’s needs and safety. Dr. Saba: I love that you bring a risk management lens to this work. That first step—ensuring a patient is nutritionally and psychologically ready—is critical. How do you balance symptom relief with nutritional adequacy during the elimination phase? Laura: My goal is always to preserve dietary diversity. I ensure that each meal includes a balance of protein, complex carbs, fruits, vegetables, fiber, and healthy fats. I spend time learning about the patient’s food preferences so I can make culturally and personally relevant suggestions—all within Low FODMAP guidelines. That way, the diet feels familiar and achievable, not punitive or restrictive. Dr. Saba: That’s such a thoughtful approach—meeting nutritional needs while personalizing for success. What is your approach to reintroduction, and how do you track patient response to specific foods? Laura: I follow the Monash University protocol closely. We reintroduce one FODMAP group at a time, starting with the patient’s choice. Over three days, they consume increasing amounts of a challenge food, watching for symptoms. If they tolerate it well, we move on after a brief break. If symptoms flare, we stop, remove the food, and resume the baseline diet until they stabilize—then we pick up the process again. I ask patients to keep a detailed log so we can review together and adjust as needed. Dr. Saba: So it’s very much a partnership. I love how actively patients are involved in the process. How do you support adherence, especially in cases involving food insecurity, cultural food preferences, or disordered eating? Laura: If there’s a history of an eating disorder, I won’t recommend a Low FODMAP diet. Full stop. For food insecurity, I try to work within what’s available—guiding patients on what they can get with EBT/SNAP benefits. Sometimes I’ll do a “reverse FODMAP” approach—rather than changing everything, we look at their existing meals and identify one or two high-FODMAP ingredients we can swap or remove. This also applies when working within cultural traditions—I find ways to modify dishes rather than eliminate them. I often recommend resources like Epicured or point them toward culturally relevant Low FODMAP recipes. Dr. Saba: Thank you for the Epicured shoutout! And yes—acknowledging cultural preferences is essential for long-term success and buy-in. What metrics do you use to evaluate success—clinical outcomes, symptom improvement, patient-reported quality of life? Laura: In the elimination phase, I look for a 75–80% improvement in symptoms as a marker that we’re on the right track. Once we achieve that, we start reintroduction. This part can take time—people may have travel plans, get sick, or hit life interruptions, so we move at their pace. Success, to me, means personalization: the patient understands their triggers, can manage their diet independently, and is symptom-free or much improved. I also do a 6-month follow-up to ensure they’re still eating a balanced diet, and we may re-challenge foods as needed. Dr. Saba: That’s a great reminder—real success means patients feel empowered to manage their diets sustainably and return to living their lives fully. Thank you, Laura, for sharing your deep expertise and real-world strategies for Low FODMAP implementation. This kind of physician-to-RDN collaboration is critical to delivering truly personalized, evidence-based care.

Where Culinary Meets Clinical: A Conversation on Excellence in Food Is Medicine

At Epicured, we believe food is more than fuel—it’s care, connection, and medicine. In this special feature, Dr. Saba Khan, our Chief Medical Advisor, sat down with our internationally acclaimed Chief Culinary Officer, Chef Dani Chavez-Bello—known for his global culinary accolades and deeply rooted commitment to using food as a vehicle for health. Their exchange reveals what’s possible when a doctor and a chef talk not just about nutrients or recipes—but about values, vision, and the future of healing through food. 1. Opening & Origins DR. SABA: You’ve earned global recognition for your culinary artistry, but not as many know how deeply your work is grounded in the principles of Food Is Medicine. Can you tell us about the moment you realized that food could be more than delicious—it could be therapeutic?” CHEF DANI: Being a chef and working on four different continents gives you a global perspective about cultures and ingredients. Working closely with nutritionists and doctors makes you understand the human body—and that it can heal itself, but it needs the right food and nutrition to do it. It’s about balance as well.” 2. Philosophy & Ethos DR. SABA: How has your understanding of food evolved over the years—from award-winning Michelin-star kitchens to now integrating wellness and nourishment into your menus? CHEF DANI: In some ways, I think it was always there. I come from a family of professionals who deeply understand food, and I’ve had the privilege of having doctors and scientists as relatives. That kept me curious about the quality of ingredients. Natural, unprocessed ingredients taste better. Mother Nature designed them that way—and human intervention in food production should respect that. Working in many kitchens and labs reaffirmed my belief. Also, coming from fine dining, you see how limited access is to great food. That drove a desire to make excellent, nourishing food available to a broader audience. 3. Translating Nutrition into Experience DR. SABA: Dietitians are trained to talk about nutrients and guidelines. Doctors like me might try to learn some of this, but it’s not central to our training. Even when dietitians try to bring guidelines to the plate, they face limitations. What’s your process for transforming dietary restrictions into joyful meals—experiences, really? CHEF DANI: A real chef must deeply understand the ingredients. When grown the right way, they taste great and have excellent texture. We must also cook them properly to preserve their nutritional density—without adding too many other ingredients. Understanding the bioavailability of ingredients helps activate the body’s healing process. It’s about preserving what nature already perfected. 4. Cultural and Emotional Dimensions DR. SABA: You’ve cooked in so many countries and cultures—how do tradition, memory, and emotion play into your philosophy of healing through food? CHEF DANI: My memory is like a sketchbook full of aromas. Olfaction is key for me—I associate memories, places, and experiences with smells. That process generates emotions. I sketch my recipes so others can understand them, regardless of language. Food plays a huge role across diplomacy, business, mediation—we often make decisions over a meal. Yet food hasn’t historically been part of global education or healthcare. But now we know its healing power, and we can learn so much by observing how different cultures use food. 5. Collaborating with Clinicians DR. SABA: What’s been your experience working with medical professionals, dietitians, or health systems? How do you see chefs and clinicians co-creating solutions in this space? Obviously, Dani, we have a lot to do together—let’s go! CHEF DANI: My first reaction is how complementary different disciplines are. I’ve studied food science, but as a chef, I’m a practitioner—I touch food every day and make it beautiful. Why should a nutritionist only talk about carrots? Let’s turn that carrot into something better with heat, humidity, and good fat. Then it’s healthy and delicious. If a doctor says, ‘You need vitamin B,’ and the nutritionist says, ‘Eat a carrot,’ I say, ‘Let me make you a carrot purée you’ll love.’ We all learn from each other. Food is medicine, and this collaboration is a win-win. You can even go further and explore how food increases the bioavailability of certain drugs. It’s powerful. 6. Barriers & Opportunities DR. SABA: What do you think still gets in the way of making healing food the only choice—whether in restaurants, hospitals, schools, or family homes? CHEF DANI: Education and economics. We need better food education as a society. We must understand the difference between whole ingredients and ultra-processed ones. The food industry has been driven by economics, and we’re hurting ourselves because of it. The amount of chemicals allowed in food in America is staggering. Compare that to Europe—there are only a few banned substances here, versus over 1,200 there. The GI tract is the most exposed internal organ—we eat and drink several times a day. That’s a huge exposure risk. We must take care of that. 7. The Future of Food Is Medicine DR. SABA: If you could design the future of food in healthcare, what would it look like? What do we need more of—and what should we leave behind? CHEF DANI: We need to reduce unnecessary drug prescriptions and prioritize feeding our microbes—they’re essential to the body’s healing capacity. We also need to shift our priorities. I don’t understand how food is such a low priority in collective decision-making. Educating ourselves on the connection between food and health is key. Final Thoughts DR. SABA: This has been so energizing. I’ve learned a lot just from hearing how you think about flavor, care, and connection. Any final words as we try to create and curate this brave new world and build ‘Food Is Medicine’ as the only way we eat, live, and heal? CHEF DANI: Education. Collaboration. Multidisciplinary teams. Real food! This conversation is just the beginning. At Epicured, through Partners in Health, we’ll continue to spotlight bold thinkers and doers like Chef Dani—those who bring excellence, empathy, and innovation to the table. Stay with us as we build the future of healing—one dish at a time. Eat well. Be well. Live well.

Low FODMAP Foods: Your Essential Guide to Digestive Comfort

Explore a wide range of delicious and gut-friendly low FODMAP foods. Learn how to make smarter dietary choices to ease digestive discomfort. Learn more!