Kale Salad recipe SIBOtest

Warm Winter Kale Salad

‘Kale a veritable powerhouse and is packed full of nutrients and vitamins A, C and vitamin K, which can help ward off cancer.  It is also jam packed full of iron, is bursting with antioxidants, and is high in calcium.  Not to be outdone by the kale, pumpkin also has some powerful health perks. It is rich in vitamin A and carotenoids, as well as beta-carotene, which is believed to help prevent cancer.  This power-house salad is easy to prepare, tastes great and can be enjoyed even in the coldest of winter months.’ Rebecca Coomes

Classification: Phase 1 – Restricted, GF, DF, LF

4 serves

Ingredients

  • 5 large kale leaves, washed, leaves torn from the stems
  • 2 cups pumpkin, diced
  • 2 tbs pumpkin seeds (retained from the pumpkin)
  • 1 red capsicum
  • 1 punnet cherry tomatoes, halved
  • 2 tbs pine nuts, lightly toasted
  • 3 tbs olive oil
  • 1 tbs white wine vinegar
  • 2 tsp wholegrain mustard
  • Salt & pepper for seasoning

Method

  1. Pre-heat the oven to 180oC/355oF.
  2. Place the pumpkin pieces and seeds in a large bowl.  Cover with 1 tablespoon of olive oil and season liberally with salt and pepper. Cover a baking tray with baking paper, then place the pumpkin pieces on the tray.  Place into the oven for 45 – 60 minutes, or until the pieces are cooked and golden brown, and the seeds look roasted.
  3. At the same time the pumpkin goes into the oven, place the whole capsicum on a shelf.  Cook until the capsicum has blackened and the flesh is very soft, approximately 45 – 60 minutes.
  4. Meanwhile, place the halved cherry tomatoes in a bowl and cover with ½ tablespoon of olive oil and sprinkle with salt and pepper.  Place on a second tray covered with baking paper, and roast for 30 – 45 minutes, or until the tomatoes are roasted.
  5. Place the torn kale leaves in a large bowl.  Cover with the remaining olive oil.  Massage the leaves for 5 minutes.  This will help them to become tender.  Mix the vinegar, mustard, salt and pepper together then stir through the leaves.
  6. Remove the pumpkin, capsicum and tomatoes from the oven and cool slightly.  Once the capsicum is cool enough to handle, remove the blackened skin, seeds and stem, then slice into ribbons.
  7. Stir the roasted vegetables through the salad.  Top with the roasted pumpkin seeds and pine nuts.  Serve immediately.

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

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