Thursday, 28 April 2016

The Kitchen: Low FODMAP kale pesto

To those who know me, I adore pesto. I could quite literally eat the stuff out of a jar with a spoon - tasty but not especially healthy nor good for me (hello FODMAPs). I've experimented making a low FODMAP pesto before (see my vegan and (nearly) FODMAP pesto here) which was exceptionally yummy and full of goodness but with a bag of kale in the fridge soon to perish and a rumbling tummy (that couldn't bare the thought of slaving over the hob for hours on end) I needed something quick, something fab, and something filling.

Bring on the kale pesto.

I did have an idea to throw some avocado into the mix since it would act as an excellent base (think of all those good, healthy fats!) but since avocados contain polyols (a FODMAP) then we're told to restrict our consumption - at least in the elimination stage anyway (off the top of my head you're 'allowed' 1/8th of an avocado per serving to keep it low FODMAP). With this in mind, and the fact that I'm avo-solutely addicted to avocado, I decided to omit avo and keep it kaley and totally within my limits.

You will need...

  • 1/4 cup pine nuts (30g)
  • 2 loose cups of kale (about 30g)
  • 1/4 cup of olive oil (2 tbsp of which has been infused with garlic)
  • 1/4 cup of Parmesan (try nutritional yeast if you're vegan)
  • Juice of 1/2 lemon
  • Handful of chive and parsley
  • Plenty of salt and pepper (to taste)
Blitz everything bar the lemon and salt/pepper until it, well, looks like pesto. Add your lemon juice, blitz, and taste. Add your salt and pepper depending on how much you like...

Just look at that colour! All natural, no filter, no editing, just green goodness.

I served mine with some gluten free spaghetti but I'd love to try it with my edamame spaghetti once I know that edamame is a safe food for me. Whilst the spaghetti is cooking throw in a handful of kale and some peas, drain once cooked, mix in your pesto (I made 3 servings from the above recipe), and serve. It's as simple as that.

From fridge to plate in about 20 minutes.


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