Low FODMAP Warm Carrot & Kale Salad with Creamy Maple Dijon Dressing

by Sarah on September 21, 2016 · 9 comments

To be honest, for someone who loves to cook as much as I do, I don’t have too many early memories of cooking.


There was making pancakes with Papa Smart on weekends, but really that was me wanting to take over because he erred on the side of burnt and I love them still gooey in the middle. (It’s true.)

There was apparently cookie making with my Grammie but that I remember mostly because of some fantastic photos of me and my cousin licking chocolate off of her fingers.

And of course, the delicious spaghetti with a side of “garlic (powder & butter) bread” I used to make for my sister when I babysat.

Not having strong memories of cooking does NOT, however, mean I don’t have memories of FOOD.img_8383-1280x853

One thing I remember very strongly is the carrot and raisin “salad” Mama Smart always (always!) made for our church Lenten potlucks. Probably there was a lesson on how to make it, or I stirred it together for her, or maybe I just picked out all the raisins and prevented smooth assembly….either way, it is still a taste memory from my childhood.img_8392-1280x855

For whatever reason, that is the dish that stuck in my brain when I heard this month’s Recipe Redux theme…but of course I had to add a new twist. [And since there are now 1,000,000 versions of carrot salad all over the internet, I don’t even know if this one will stand out to anyone but me. :)]


[Low FODMAP] Warm Carrot & Kale Salad with Creamy Maple Dijon Dressing

(Serves 4 as a side dish)

  • 4 cups shredded carrots
  • 3 cups frozen chopped kale, thawed [substitute spinach if you can’t find kale]
  • 1/4 cup raisins
  • 3 tsp. (or so) olive oil
  • 1 cup plain kefir [or yogurt, if not following a Low FODMAP diet]
  • 4 tsp. maple syrup
  • 1 Tbsp. stone ground dijon mustard
  • 3 tsp. lemon juice
  • 1 tsp. salt (or more, to taste)
  1. Whisk together kefir, maple syrup, mustard, lemon juice, and salt.
  2. Heat oil over medium heat in a large saucepan.
  3. Add carrots, kale, and raisins to the pan.
  4. Stir well, and continue to saute until carrots are crisp tender.
  5. Pour dressing over carrots and kale, stirring well to combine.
  6. Cook until heated through.
  7. Serve immediately.

NOTE: This does taste great cold. It just wouldn’t be a warm salad then. Obviously.

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Laura @ Sprint 2 the Table September 21, 2016 at 8:45 pm

This reminds me of that carrot salad Chick-fil-a! I used to eat that like crack. This sounds soooooo good!

Sarah September 22, 2016 at 10:31 am

If it’s addictive as crack, it’s gotta be good?

All I know is I ate most of this straight from the pan with my fingers. Hence the extreme close up to make it look like there was actually more to photograph.

Colleen Francioli September 23, 2016 at 12:45 am

Looks really good! I’m definitely going to bookmark this recipe :)
~Colleen, FODMAPLife

Sarah September 23, 2016 at 8:07 am

Hi! I hope you try it. I need to make more today…hopefully with rainbow carrots this time. :)

Colleen Francioli September 27, 2016 at 5:20 pm

Haha :) I hope so!

Joyce @ The Hungry Caterpillar September 25, 2016 at 3:33 pm

Oo yum! This sounds like such an awesome low-FODMAP side dish. I’m not always the best about getting my veggies in. 😉

Sarah September 25, 2016 at 4:39 pm

I think I’m TOO good about getting my veggies in…hence my continual stomach difficulties. 😛

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