Tag Archives: Kale

Simple Kale Quinoa Salad

I seriously crave kale.  Not sure if that is a ‘dietitian thing’ but it really is one of my favorite salad ingredients.

Isn’t this kale gorgeous?kale

Today…I have a kale recipe for you….but first let me fill you in on why I made this recipe…

Last Friday, my daughter Chelsea had her wisdom teeth out….all 4 impacted teeth. Ouch! :(

So…as any good Mom would do  {I like to think I am a good Mom :) }….I drove her back home to her apartment in Manhattan.  I was busy with my little girl.  Icing, warm compressing, whipping up lots of soft foods for her tender mouth.

She had a rough time. :( I thought I would be back in Boston time for clients on Thursday….but it was not in the cards. Chelsea and her mouth were not ready for me to leave. So I stayed an extra night.

On the bright side, I enjoyed spending lots  one on one time with my daughter–laughing,  hugging and encouraging…watching lots and lots of TV together {something I NEVER do!}

But…I also enjoyed a little taste of NYC–gotta indulge in all the yummy food when you’re in the Big Apple.

My fav from this trip…a quinoa and kale salad with Dijon dressing…from the restaurant The Smith  So…I created my own version for you to try.

This recipe is really simple and quick to whip up….especially if you use Trader Joe’s frozen microwavable quinoa.  I added a few sliced almonds and chopped dried cranberries (limited to fit the low FODMAP diet). Check it out….

kale quinoa salad

Simple Kale Quinoa Salad


  • 1 bag frozen microwavable quinoa from Trader Joe's (or sub in 2 cups cooked quinoa)
  • 1 bunch kale, washed and cut in thin pieces
  • 1/4 cup sliced almonds
  • 1/4 cup dried cranberries, chopped
  • Dressing:
  • 2 tablespoon extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 heaping teaspoon Dijon mustard (I use Maille)
  • Salt and pepper, to taste


  1. Microwave or cook up quinoa, set aside.
  2. Add chopped kale, almonds and cranberries in bowl.
  3. Whisk dressing and drizzle over kale.
  4. Fold in warm (not hot) quinoa.
  5. Season with salt and pepper, to taste
  6. Enjoy warm or cold.

OH…and as a reminder…please tune into the twitter chat on Monday night 7 PM EST US for updates of FODMAPs with two of the Monash researchers studying FODMAPs, Jaci Barrett and CK Yao! Hashtag for the twitter chat is #fodmapchat   My twitter handle is @KateScarlata_RD follow me!

Buffalo Chicken Meatballs

Most people think anything spicy is a no go for people with IBS–but that is not always the case.  Some of my clients enjoy hot and spicy foods quite nicely. If you happen to be a spicy food aficionado –then you might like these hot balls….Buffalo Chicken Meatballs.  OMG–they are delish! Don’t they look yummy?buffalo chicken meatballs

My client Lauren shared this recipe with me…and now with you.  Thanks Lauren! Did I ever mention that I really have the best clients in the world?  I made these meatballs for my family and they were a hit. { I did adjust the original recipe a little to reduce the butter a bit}

We enjoyed our tasty meatballs with a side of wilted kale, toasted pine nuts and garlic infused oil, and a mix of roasted sweet potato and white potato slices.  YUM!buff meatballs

Buffalo Chicken Meatballs (low FODMAP)


  • Serves 4-5
  • 2 Tablespoons butter
  • 1/3 cup hot sauce ( FODMAPers choose one without garlic or onion)-such as Texas Pete's
  • 3/4 -1 pound ground chicken breast
  • 2/3 cup Glutino plain bread crumbs or other favorite alternative
  • 1/4 cup diced celery (meets celery 'cut off' for FODMAPers per serving)
  • 1 egg


  1. Melt butter and add to hot sauce...let cool for 10 minutes
  2. Pour hot sauce mixture over ground chicken, add bread crumbs, celery and egg.
  3. Stir mixture until well mixed.
  4. Roll into 1 1/2 inch balls and place in oiled 9 inch square pan.
  5. Bake at 375 degrees for about 25-30 minutes or until cooked through.

I hope you like this recipe. I don’t know what it is lately….but I am loving anything with hot sauce!

Kale Blueberry Quinoa Salad

It’s blueberry season.  This makes me happy.  Love bluebz.  Do you?

Here’s some blueberries from one of my favorite places on earth, Tangerini’s farm. Even though we are in the midst of a heatwave, I loved plucking these fresh blueberries today to eat right away.blueberries

Today I whipped up a nice refreshing salad with some of my Tangerini CSA farm treasures.

First, I sliced up the leaves of about 10 freshly picked kale leaves.  Might I mention, I hand picked the kale all by myself! finely chopping

I added some feta, blueberries, quinoa and a refreshing orange balsamic dressing.salad ready to mix

I was fortunate to be contacted by Villeroy and Boch and given the adorable salad plates below to use in my blog post today.  Seriously, how cute are these plates?

Villeroy and Boch have so many cute designs!  Check ’em out on the Villeroy and Boch site here!

Yes, of course, my Kale Blueberry Quinoa Salad looks quite lovely on these beautiful plates, right?kale blueberry

The combo of ingredients in this salad features some of the  world’s top nutritious foods: blueberries, quinoa and kale….ALL on one plate!  We enjoyed the Kale Blueberry Quinoa Salad with grilled salmon.  YUM!  {Yup, the recipe is FODMAP friendly}

Kale Blueberry Quinoa Salad (FODMAP Friendly)


  • 4 cups finely sliced kale leaves (about 1 bunch or 10 big leaves)
  • 1/4 cup feta cheese
  • 1 cup cooked quinoa (I used red quinoa)
  • 1 cup blueberries
  • Dressing:
  • 3 Tablespoon orange juice (fresh squeezed from 1/2 of an orange)
  • 1 teaspoon orange zest (optional)
  • 1 Tablespoon rice wine vinegar
  • 1 teaspoon balsamic vinegar
  • Sea salt and pepper to taste


  1. Gentle fold kale,feta, quinoa, and blueberries.
  2. Whisk dressing ingredients and pour over kale mixture.
  3. Options: add some chopped nuts: 1/4 cup chopped walnuts or pecans or some chives for a bit of onion flavor if you'd like.

Lemony Kale Hummus

I been really into kale lately….trying new ways to add this superfood into my diet.   So, this weekend, I tried adding some baby kale to a simple hummus recipe…and voilà…here it is…lemony kale hummus blog.katescarlata.comIf you have a food processor…this recipe is so simple to prepare.

For my FODMAPers..no need to panic, this recipe has been modified to comply with the low FODMAP diet…yahooooooooo!

I served my Lemony Kale Hummus with a side of Late July’s Sweet Potato Multigrain Snack Chips….so darn good!  And also some baby carrots, of course.hummus and late july chips

The Lemony Kale Hummus makes a great healthy summer snack or dip to bring to your next BBQ!kale outside

Lemony Kale Hummus


  • 1 can (16 ounces) garbanzo beans (chickpeas)
  • 2 Tablespoons garlic infused oil
  • 1 teaspoon cumin
  • 2 cups baby kale (or sub in chopped, kale leaves)
  • 2 Tablespoons fresh lemon juice (about 1 lemon)
  • 1/4 cup water
  • sea salt and pepper to taste
  • Serves about 4


  1. Drain and rinse garbanzo beans
  2. Add all of the ingredients into food processor fit with metal blade.
  3. Blend until smooth and creamy.
  4. FODMAPs limit serving to about 1/4-1/3 cup to keep to cut off limit.
  5. Serve with a little drizzle of garlic infused oil on top and freshly ground pepper.
  6. (If not following the low FODMAP diet, you can substitute tahini for olive oil)
  7. Be creative if you'd like and flavor to your taste, add more lemon, some chopped chives, dill or cilantro.

Carrot, Banana & Kale FODMAP-friendly muffins

I slipped in a secret ingredient in my muffins this week.  Guess what it is?


I know what you must be thinking… but really, most people love carrot cake and  zucchini bread…and these are sweet treats made with vegetables.  So, I say, give kale a chance!

I didn’t go crazy with the kale, just add some finely sliced kale to boost the nutrition in my muffins.

My first go around with this recipe was a fail.  Not a complete fail, I mean, I ate at least 2 of the muffins…but not good enough to post about it.   But…I think I got it right this time.

I know it’s a bit out there for some people to eat kale never mind put it into a muffin recipe…but sometimes you really do need to step out of your box, right?

I substituted in some quinoa flake cereal for some of the flour in this recipe.  Ancient Harvest makes quinoa flakes which you can also use to make a hot creamy breakfast cereal.  The quinoa flakes look like this…quinoa flakes

I tossed some almonds with cinnamon and sugar and put a bit of this mixture on top of the muffins before baking. Mmmmmm…nuts and cinnamonCheck out these babies…muffins in tin

Yup. So. Good.kale muffins done


Carrot, Banana & Kale FODMAP-friendly muffins


  • 2 bananas, extra ripe and mashed
  • 2 Tablespoons 100% pure maple syrup
  • 2 eggs
  • 1/3 cup vegetable oil of choice
  • 1 teaspoon vanilla
  • 1/4 cup water
  • 3/4 cup Quinoa Flakes (I used Ancient Harvest brand)
  • 1/2 cup brown rice flour
  • 1/4 cup buckwheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • Cinnamon, a few dashes
  • 1 cup finely chopped kale leaves
  • 1/2 cup grated carrots
  • 2 Tablespoons granulated sugar
  • 1/3 cup sliced almonds


  1. Preheat oven to 350 degrees
  2. Prepare 12 muffin tins with liners
  3. In medium mixing bowl, add bananas, maple syrup, eggs, vegetable oil, vanilla and water mixing to blend.
  4. Add in quinoa flakes, brown rice flour, buckwheat flour, baking powder, baking soda and a good dash of cinnamon (1/2 teapsoon or so) and gently blend ingredients.
  5. Fold in kale and carrots.
  6. Fill muffins liners about 3/4 full.
  7. Mix almonds with sugar and a dash of cinnamon and sprinkle the top of each muffin with a little of this mixture.
  8. Bake for about 12 minutes.

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!


  • 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


  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.

Kale Salad with Butternut Squash, Quinoa, and Pumpkin Seeds

Here is another guest post from Lauren Adler Dear.  She is a dietetic intern at Beth Israel Deaconess Hospital who is passionate about good food and nutrition!  Enjoy her post on one of my favorite veggies, Kale!

I wanted to celebrate the fact that kale was recently deemed a low FODMAP food by the Monash University researchers in Australia! Kale is rich in fiber, vitamin A, and vitamin C. Kale salads seem to be the new rage these days. While I was skeptical of eating raw kale at first, my mom’s recipe for this kale salad won me over. It’s nutty, flavorful, and decadent. Well, as much as kale can be decadent. It’s served with a lovely Lemon-Parmesan Dressing.

I bought a big pack of prewashed, precut kale for only $2.79!

Then I peeled and chopped up half of a butternut squash into ¼ inch size pieces (4 cups total). You could also buy precut butternut squash and cut it into smaller pieces to save time. I tossed it with a little bit of olive oil and salt.

I roasted the squash in the oven at 400°F for about 30 minutes. Yum!

While the squash was roasting I started cooking my quinoa, finely sliced the kale and gathered the rest of my ingredients — parmesan cheese, pumpkin seeds, and fresh oregano. Next, I “massaged” the kale with my hands for about a minute. Yes, I know this sounds strange, but it allows the kale to break down. I bet it would have been even better if I had added some olive oil and salt before hand. If you want to read more about massaging kale, check out this Huffington Post article here.

While the butternut squash was cooling I made the lemon-parmesan dressing with my favorite kitchen tool, the immersion blender. If you don’t have an immersion blender, use a regular blender or a plain old whisk.

I mixed all the ingredients in a big bowl…

Tossed the salad with lemon-parmesan dressing, and served it for lunch!

FODMAPers: Butternut squash is one of the ‘moderate’ FODMAP containing foods–so enjoy in 1/2 cup portion.  Since this recipe makes a nice large amount–you could easily have 1/4 of the salad!

Kale Salad with Butternut Squash, Quinoa, and Pumpkin Seeds


  • 4 cups butternut squash, sliced into ¼ inch cubes
  • ½ Tablespoon olive oil
  • Pinch salt
  • 1 ½ cups cooked quinoa
  • 5 cups packed kale, very finely sliced
  • 1/2 cup toasted pumpkin seeds
  • ½ cup grated parmesan cheese
  • 2-3 Tablespoons fresh oregano, chopped
  • Lemon-Parmesan Dressing
  • 1/2 cup grated parmesan cheese
  • 7 Tablespoons olive oil
  • 3 Tablespoons fresh lemon juice
  • 1 Tablespoon maple syrup
  • Blend all ingredients in a blender, food processor, or with a whisk.


  1. 1) Preheat the oven to 400°F.
  2. 2) Toss the butternut squash pieces with the olive oil and salt. Roast the squash for about 30 minutes until golden, mixing every 10 minutes.
  3. 3) While the butternut squash is roasting, cook the quinoa according to package directions.
  4. 4) Massage the sliced kale for about 1 minute.
  5. 5) Mix the sliced kale, pumpkin seeds, parmesan cheese, and oregano in a large bowl.
  6. 6) While the butternut squash and quinoa are cooling, make the lemon-parmesan dressing.
  7. 7) After the squash and quinoa have cooled, add them to the kale mixture, and toss the salad with dressing.
  8. 8) The salad can be stored in the fridge for up to 4 days.

Carrot Ginger Soup!

After our trip to the farm this weekend to pick up our winter share and harvest our very own carrots {I am still so excited I had the opportunity to pull carrots out from the ground!}… I was on a mission to make up a delicious carrot-based meal.

And soup it is!

This simple Carrot Ginger Soup is delicious.

I dressed up the soup with some roasted kale shreds and toasted macadamia nuts. {I do get fancy sometimes!}

Check it out!

First I cleaned all the dirt off of my freshly picked carrots.

Then I peeled and cut them in thirds.

Popped them in a large stock pot with some chicken broth (FODMAPer use homemade broth) and some minced ginger.

When the carrots became fork tender, I whirled the soup in my Ninja blender.

Then since I had some kale, I cut it in to small strips, tossed in a bit of olive oil and sea salt and baked until crispy.

I also toasted some macadamia nuts too.  Wow…macadamias taste especially good toasted up.

I topped my carrot soup with a bit of kale and some nuts—and lunch was on.

Here’s the soup for my two men who happen to be looking for some lunch. How lucky are they?  

And we all cleaned our plates bowls…even me.  A full tummy and a happy tummy. 

I do love carrots, do you?

Carrot Ginger Soup with Kale Shreds and Toasted Macadamias


  • 8 cups chopped carrots, peeled and cut in thirds
  • 5 cups reduced sodium and reduced fat chicken broth {FODMAPers make onion/garlic free chicken broth}
  • 1 Tablespoon minced ginger (Fresh or jarred)
  • Salt and pepper, to taste
  • 1 cup kale, cut in thin strips
  • 1-2 teaspoons olive oil
  • 2/3 cup macadamia nuts


  1. Add carrots, broth and ginger in large stock pot over high heat until boiling.
  2. Reduce heat to medium and simmer until carrots are fork tender, about 20 minutes.
  3. Add a bit of salt and pepper to season the soup.
  4. Remove from heat and let cool for about 20 minutes.
  5. Meanwhile, cook up kale and nuts; preheat oven to 350 degrees.
  6. Line cookie sheet with parchment. Place kale and nuts on cookie sheet--in separate sections as they cook for different length of time.
  7. Drizzle oil over kale and massage oil into kale evenly.
  8. Sprinkle kale with a dash of salt.
  9. Bake kale and nuts.
  10. Nuts will be toasted in about 5 minutes; when toasted remove and set aside and return cookie sheet to oven.
  11. Bake kale for about another 8-10 minutes being careful not to burn. Stir occasionally for even cooking. Kale should be texture of tissue paper-light and airy.
  12. When soup cools a bit, add to blender and puree for about 3 minutes.
  13. Return soup to stockpot and reheat to warm.
  14. Serve soup in soup bowls, top with kale shreds and toasted macadamias.

Farm Love.

I have to admit, I am somewhat addicted to visiting farms.  I’m not sure I would like to work on one 24/7 but I love walking around, checking out the animals, looking at the plants grow, and just the general vibe.

It’s peaceful on the farm.  At least in my little farm world.  I come and go, cut some lettuce, kale, herbs and head home.  I know the lettuce just didn’t pop out of the ground untended.  I know it took lots of hard work, love, sun, water and the weather to cooperate for the plants to grow. [Not to mention some pest control!]

I am grateful for the hard working farmers that work tirelessly so that I can drop on by and pick produce for my family.

This year I joined Tangerini farm’s CSA (community supported agriculture) spring share  in Millis, Massachusetts.  A CSA is when consumer’s buy “shares” in the farm and in return the farm provides produce for the consumer.  The money you provide for your share helps fund seeds and materials in advance for the farm to grow wonderful fresh produce.  To learn more about CSAs, check out localharvest.org.  I have joined Tangerini’s CSA before, but this was my first try at their spring share…and I like it.

My first week on the farm I ran into the field, cut arugula and headed right on home. I do love arugula!

We had the most amazing fresh arugula salad that evening.  I especially appreciated seeing my son, Brennan munch the arugula leaves like he was eating a bowl of potato chips.  Pure nutritionist heaven.

I dress my arugula with lemon, good quality Parmesan cheese, and olive oil.  Here’s a quick recipe for you from a past post.

This week, my daughter  Chelsea, Brennan and I headed to the farm to grab some fresh cilantro, kale and lettuce.  I had chicken tacos on the menu and some fresh cilantro and lettuce would definitely dress it up.  Laura Tangerini pointed out the tasty kale, lettuce and cilantro and away I went chopping and bagging. Here I am in my glory…

And chopping down a big head of lettuce!

We came home with this absolutely beautiful Russian Kale too!

Brennan requested Kale chips to be made immediately upon returning from home…so Chelsea and I whipped them up and Brennan devoured 95% of them with a little help from Chelsea and I.  YUMMMMM….{FODMAP followers….Kale hasn’t been checked for FODMAP content yet}

If you haven’t joined a CSA before, I highly recommend it! I have found joining a local CSA  has provided new experiences for me and my family.  We have  tried produce we had never eaten before, harvested corn and other vegetables by hand, and simply eat more vegetables!  Farm fresh produce weekly for you and your family…you can’t go wrong!