Kale became incredibly popular a few years back, when it was hailed as the latest in a long line of ‘superfoods’. It became so popular that it even suffered a media backlash. We at FoodMarble prefer to look past fads and labels, and focus on the science. And when it comes to nutrition there is no doubting kale’s credentials.
Kale is a great source of essential minerals, phytonutrients, polyphenols and prebiotic carbohydrates. Interestingly, studies have shown that cooking can significantly reduce the mineral and antioxidant levels in kale. So, kale may be more nutritious when eaten raw!
When it comes to IBS, we are interested in kale because of its vitamin C content and because of something called kaempferol. Kaempferol is an antioxidant that has been shown to have a range of health benefits. Both of these nutrients affect the activity of a type of immune cell known as a mast cell. Mast cells release histamine, which increases gut sensitivity. So, anything that calms down those mast cells may help with a sensitive gut!
If you would like to try a little raw kale in your life we’ve got a recipe for a quick and easy low FODMAP miso and peanut butter soba noodle salad. Even though kale is low FODMAP, cruciferous vegetables can act as trigger foods for some people. So it is always a good idea to start with small amounts when introducing new foods to your diet.
Miso and peanut butter soba noodle salad with kale
Difficulty Rating: Easy
Prep/Cooking Time: 20 minutes
For the dressing
- 2 tablespoons of peanut butter
- 1 tablespoon of white miso paste
- 1 tablespoon of soy sauce or tamari (if you need to keep the recipe gluten-free)
- 1 tablespoon white rice vinegar
- 2 teaspoons of sesame oil
- 20 grams of fresh ginger, finely chopped
- 2 tablespoons of water
- Juice of 1 lime
For the salad
- 160 grams of soba noodles (rice noodles also work well). Note: check that the soba noodles are made from buckwheat. Some brands add regular wheat, so be careful if you are avoiding wheat or gluten
- 1 carrot; peeled, halved lengthways and finely sliced
- Half of a cucumber, halved lengthways and finely sliced
- 60 grams of kale, destemmed and finely sliced. Note: this recipe works best with younger kale or softer varieties like cavolo nero. If your kale is a bit tough try steaming it for a couple of minutes
- 8 radishes, finely sliced
- 1 small bunch of coriander, roughly chopped, plus extra for garnish
- Toasted sesame seeds, to garnish
- Lime wedges, to serve
- To make the dressing, combine all the ingredients and mix until smooth. Add enough water to achieve a thick pourable consistency.
- Cook the soba noodles according to the package instructions (usually 5-6 minutes in boiling water).
- When the noodles are cooked; strain them, submerge them in cold water and then strain them again thoroughly.
- To assemble the salad, mix all the ingredients in a large bowl. Add enough dressing to coat everything thoroughly.
- To serve, divide between two bowls and sprinkle some coriander leaves and toasted sesame seeds on top. Serve with lime wedges on the side.
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