3 Kale Loaded Low FODMAP Recipes

Of all the super healthy greens, kale is definitely superior! It is low in calories but incredibly high in nutrients, in particular vitamins A, K and C. It’s also loaded with antioxidants which have powerful heart protective, anti-inflammatory, anti-viral, and anti-cancer effects. Oh, and did we mention it’s low FODMAP?⁣

Kale often gets a bad rap due to its bitterness but how you cook it definitely makes a difference! We've done the hard work and incorporated it into three amazing dishes for you. If you give them a go, please tag us @fodbods on Instagram :)

Pumpkin, Kale and Feta Frittata

This frittata makes the perfect on-the-go brekky or easy meat-free lunch/dinner meal. It's so flavorsome, you'll find it hard to believe it's low FODMAP!

Ingredients

• 1 tbsp garlic infused extra virgin olive oil
• 1 cup Kent pumpkin, skin removed and chopped into small cubes
• 1 (tightly packed) cup fresh kale, stems removed and cut into small strips
• 1/4 cup feta (approximately 60g), crumbled
• 4 eggs + dash of your favorite milk
• 2 tsp sour cream
• 1 fresh rosemary twig, finely chopped
• + salt and pepper to taste

Instructions

1. Heat a fry-pan over high heat and add in oil and pumpkin.
2. After frying for 5 minutes, add in kale.
3. Fry for a further 2 minutes then set aside.
4. Whisk together, feta, eggs, milk, sour cream and salt and pepper. 
5. Once the pumpkin and kale have cooled, add egg mixture.
6. Pour into a pre-lined baking tray and top with rosemary.
7. Bake at 180 degrees Celsius for approximately 30 minutes or until golden. 

Salt and Vinegar Kale Chips

These chips are so irresistibly addictive. They're crispy yet so soft they melt in your mouth. This recipe is super easy and is such a great way to increase your veg intake!

Ingredients

• 2 (tightly packed) cups fresh kale, stems removed and torn into desired size
• 2 tbsp apple cider vinegar
• 2 tbsp extra virgin olive oil
• 1 tsp salt

Instructions

1. In a large bowl, mix all ingredients together well.
2. Massage the mixture into the kale and sit for 5-10 minutes.
3. Squeeze the kale to ensure most liquid is removed and then evenly place each piece onto a pre-lined baking tray.
4. Bake at 180 degrees Celsius for 8-10 minutes or until crunchy. 

Zesty Buckwheat Kale Salad

This dish is the perfect side salad for any meal. It's refreshingly packed full of fibre so bound to keep you feeling fuller for longer. Just don't forget to add a source of protein! Serves 4 as a side or 2 as a main.

Ingredients

• 2 (tightly packed) cups fresh kale, stems removed and cut into small strips
• 2 tbsp lemon infused extra virgin olive oil
• 1/4 cup buckwheat kernels
• 1/4 cup walnuts
• 1/4 cup sunflower seeds

Dressing

• 3 tbsp plain Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp apple cider vinegar

Instructions

1. In a large bowl, mix kale and oil together well. Massage and set aside.
2. Heat the water in a small pot over medium heat and cook the buckwheat until all water is absorbed.
3. In a small fry-pan, fry walnuts and sunflower seeds until lightly toasted.
4. In a small bowl, mix together all dressing ingredients.
5. Once all salad items have cooled, mix together well.
6. Serve with your favourite source of protein and enjoy!