Kicked up Kale!

I have been craving kale lately.  Do you think only nutritionist’s say things like that?  Ha!  It sounds way too nutritionist-like. :)

I really do love kale salad–especially with a hint of  lemon and topped with my mustard dressing.  I like to kick up kale with a bit of feta cheese, cherry tomatoes, some pumpkin seeds or toasted pine nuts.Kale Salad blog.katescarlata.com

Kale is a superfood–full of nutrients and a anti-cancer powerhouse.  I’ll take some of that!

For salad, I like to chop the kale very fine.kale, chopped

And for my FODMAPers, kale as you may know was one of the more recently added foods to the low FODMAP diet list.  Yahooooooooo!

Speaking of the low FODMAP diet, I updated my checklist this week…so check it out here!

So tonight, it’s all about some pan seared chicken and a REALLY big kale salad full of yumminess!

Kale Salad and chicken

Kicked up Kale!

Ingredients

  • 4 cups thinly sliced kale leaves
  • 1-2 teaspoons olive oil
  • Half a lemon
  • 1 cup cherry tomatoes, chopped in half (I used a mix of red and yellow)
  • Pea shoots, 1 handful, chopped for texture (FODMAPers not sure these have been tested)
  • 1/3-1/2 cup crumbled feta
  • 1/4 cup toasted pine nuts (I toasted my pine nuts in a drizzle of garlic infused oil in a skillet until lightly browned.)
  • Mustard Dressing:
  • 1 Tablespoon red wine vinegar
  • 1 teaspoon Dijon Mustard (I use Maille)
  • Sea salt
  • 3 Tablespoons olive oil

Instructions

  1. Place the kale in a salad bowl.
  2. You can drizzle a bit of oil on the freshly sliced kale and massage it into the leaves using your hands, this softens the kale and it tastes better.
  3. Drizzle juice from lemon onto kale.
  4. Toss in the rest of the salad ingredients.
  5. Mix up dressing with a fork to blend, and then drizzle over salad.
  6. Enjoy! This salad should serve 4 nicely.
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About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

4 thoughts on “Kicked up Kale!

  1. Thanks for the new Low FODMAPs list. Your previous list was the first I came across in my search for what was happening to me. I had originally thought it was a milk and mild protein allergy. I have had problems all my life, and they just kept getting worse, the ‘healthier’ I tried to eat…lots of whole wheat bread and noodles, broccoli, cauliflower, fruit. It was so nice to finallyhave some answers and a solution!!!! Now, I can choose when I might want to go ‘off’ and decide to pay the price. I can’t wait for the Droid phone app to come out!

    1. Glad you found your solution Jackie. The diet has been extremely effective for so many people and I agree, it’s nice to know what triggers your symptoms and what doesn’t. Sometimes going off the diet and paying a small price is worth it.;)

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