This bright, crunchy salad starts with hearty curly or lacinato kale, massaged by hand until it softens into something tender enough to eat raw straight from the bowl. Toasted pine nuts bring a buttery crunch, while shaved Parmesan and a flurry of fresh lemon zest add salty, citrusy depth to every forkful. The dressing whisks together fresh lemon juice, Dijon mustard, olive oil, salt, and pepper into a glossy, tangy emulsion that clings to each leaf. A short rest after tossing lets the kale keep tenderizing, so by the time it hits the table the texture is perfectly chewy-crisp rather than tough. It's a satisfying, produce-forward salad that fits neatly into a low FODMAP kitchen, whether you're serving it as a light lunch or alongside grilled protein for dinner.
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Honey only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/8 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid honey, please tap it and change its rating to Red.
Place the torn kale in a large mixing bowl and sprinkle with Ā¼ tsp kosher salt. Using both hands, massage the kale firmly for 2ā3 minutes, squeezing and working the leaves until they darken, soften noticeably, and reduce in volume by about half.
Heat a dry large skillet over medium heat. Add the pine nuts and toast, stirring frequently, for 3ā4 minutes until golden and fragrant ā watch closely, as they can brown quickly. Transfer immediately to a plate to cool.
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