Blueberry Kale Salad with Pine Nuts

Summertime means salad time! And I love adding nuts and fruit to my salads!  This week, I concocted a nice quick fix salad that I thought I would share with you.

I am a big fan of kale.  I can honestly say I crave it.  I was so happy when the Monash University researchers tested it and found it to be low FODMAP.  Kale is rich in calcium, antioxidants, Vitamin K, A and C and manganese.  I particularly enjoy baby kale! Kale Salad Ingredients

For this recipe, I toasted some pine nuts in a skillet, washed up the baby kale and blueberries and whipped up a lemon mustard dressing.

Sooooo…..good.Kale and Blueberry SaladYour body will thank you for eating this salad.  A nutritional powerhouse!

Blueberry Kale Salad with Pine Nuts

Ingredients

  • Serves 4
  • 4 cups baby kale
  • 1 cup blueberries
  • 1/4 cup pine nuts
  • Lemon Mustard dressing:
  • 2 tablespoons fresh lemon juice
  • 1/3 cup olive oil
  • 2 teaspoons Dijon mustard (check ingredients)
  • Salt and pepper, to taste

Instructions

  1. In medium skillet over medium heat, add pine nuts and cook until light toasted.
  2. In medium serving bowl or platter, add kale.
  3. Mix up Lemon Mustard Dressing by adding ingredients to a mason jar and shake until blended or in a small bowl and whisk with a fork until blended and emulsified.
  4. Top salad with blueberries, toasted pine nuts and drizzle with salad dressing to your taste.
http://blog.katescarlata.com/2015/06/18/blueberry-kale-salad-with-pine-nuts/

6 replies on “Blueberry Kale Salad with Pine Nuts

  • Lauren

    This looks great! I have a question. I have heard different views about portions of FODMAPS. Is it about a daily load or load per meal? For example, if I have a moderate FODMAP food at one meal, do I need to avoid any FODMAP food for the rest of the day or just per meal?

    Thanks! Your blog and recipes are wonderful!

    -Lauren

  • Jessica

    Hi Kate,
    I use an low FODMAP app on my iPhone to look up whether foods I am eating are OK to eat, and kale comes up high FODMAP. Is this a mistake on the app, or is kale okay to eat? I personally love it and was bummed to have to avoid it! All foods on the app database are labeled High, Moderate, and Low.

    • katescarlata

      Jessica, be sure to purchase Monash University’s low FODMAP diet app—not one of the imposter apps! Kale has been testing by the leaders in FODMAP research, Monash researchers, and found to be low FODMAP.

  • Gordon

    Gordon has been on the FODMAP diet for 6 weeks and his symptoms have definitely improved. He had c-diff over a year ago and has what the GI doctor calls a post infectious syndrome. We do not know how to begin the challenge stage, introducing FODMAP Foods back into his daily diet. Do you just add one small item per day, or do we need to wait 3 days before adding a second item?? Could you get us started?

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