ALPIMS Zone: Green (can adapt to Yellow)
See Yellow Zone Adaption
🟡 Yellow Zone Adaptation:
Goal: Reduce cognitive load, soften textures, and minimize sensory overwhelm while maintaining nourishment.
🔄 Modifications
| Element | Green Zone Version | Yellow Zone Adaptation |
|---|---|---|
| Millet | Fresh-cooked millet | Use pre-cooked or batch-prepped millet; reheat gently with broth or water for softness |
| Chicken | Poached and shredded | Use pre-cooked, plain chicken breast (e.g. slow cooker batch) or rotisserie-style chicken if tolerated (check histamine) |
| Pear | Peeled and diced fresh | Steam pear lightly for extra softness and gentler digestion, or use canned pear in water (if tolerated) |
| Parsley | Fresh chopped | Omit entirely or replace with a small sprinkle of parsley flakes for minimal prep |
| Assembly | Tossed together in a bowl | Serve ingredients separately or layered softly in a bowl (e.g., millet base, soft pear, chicken on top) to reduce sensory overload |
| Dressing | Olive oil + sea salt | Pre-mix dressing or drizzle lightly; skip salt if taste sensitivity is high |
📋 Recipe
Ingredients (serves 2)
- ¾ cup cooked millet (from ¼ cup dry millet)
- 1 medium pear, peeled and diced (or sub: steamed zucchini for low-FODMAP)
- 1 small poached chicken breast, shredded
- 1 tbsp olive oil
- Pinch of sea salt
- 1 tbsp chopped parsley (optional – omit if salicylate-sensitive)
👩🍳 Method
- Cook the Millet
- Rinse ¼ cup dry millet under cold water.
- Place in a saucepan with ¾ cup water.
- Bring to a boil, cover, reduce to low, and simmer 15–20 minutes until soft and fluffy. Let cool.
- Poach the Chicken
- Place chicken breast in a small pot and cover with water.
- Bring to a gentle simmer and cook for 15–20 minutes until cooked through.
- Let cool slightly, then shred with forks or clean hands.
- Assemble the Salad
- In a mixing bowl, combine cooked millet, diced pear, and shredded chicken.
- Add olive oil and a pinch of salt.
- Toss gently to mix. Top with chopped parsley if tolerated.
- Serve
- Can be served warm or cold. For freshness and flavor, eat immediately or within 24 hours if refrigerated.
✅ Diet Suitability
| Suitability Category | Compatible | Notes |
|---|---|---|
| Low-histamine | ✅ | Use fresh chicken and millet; avoid leftovers. No aged or fermented foods. |
| Low- to moderate-salicylate | ✅ | Pear and millet are low; parsley and olive oil are moderate (optional). |
| Gluten-free | ✅ | Naturally gluten-free. |
| Dairy-free | ✅ | No dairy ingredients included. |
| Neurodivergent-aware (sensory-safe) | ✅ | Mild flavors, soft texture, separable components if needed. |
| Low-inflammatory / Low GI/GL | ✅ | Whole grains, lean protein, and no processed sugars. |
| GERD-safe | ✅ | No citrus, spice, tomato, garlic, or onion. |
| IC/PBS-safe | ✅ | Bladder-friendly ingredients, no irritants. |
| Low-FODMAP (with modification) | ✅* | Use <20g ripe pear or sub with steamed zucchini for full compliance. |
📝 Notes
- 🕊️ Great for Green Zone meal prep or Yellow Zone light assembly
- 🧺 For batch prep, store components separately and combine fresh
- ❄️ Can be prepped ahead; best used within 24 hours
- 💡 Parsley adds freshness but is optional for low-salicylate diets
