Recipes | Salads: Main Dish & Sides

Low FODMAP Greens with Kumquats & Pomegranate

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This salad of Low FODMAP Greens with Kumquats & Pomegranate should cure any notion you might have about whether or not you can enjoy fruits and vegetables while following the low FODMAP diet. We take you through the ingredients step by step below. For now, just take in the color and textures and get ready to shop for radicchio, butter lettuce, frisée, kale, kumquats, pomegranate seeds and pumpkin seeds. Our Red Wine Vinaigrette or Malt Vinegar Salad Dressing are perfect accompaniments.

closeup horizontal of Low FODMAP Greens with Kumquats and Pomegranate

Kumquats, Cumquats – The Same Fruit!

The low FODMAP diet was developed by researchers in Australia and as such, some of the terminology that they use might be unfamiliar to you.

What we call kumquats in the U.S. they spell “Cumquats”. The reason this is important to point out is because their smartphone app has fruits listed alphabetically and you have to look in the “Cs” to find “cumquats”!

Same difference though! And kumquats are low FODMAP in servings of about 4 fruits per serving, which weigh about 76 g if peeled and 88 g if unpeeled.

vertical closeup of Low FODMAP Greens with Kumquats and Pomegranate

Can I Eat Whole Kumquats?

Usually when we think about fresh citrus, we think about peeling prior to eating – so that we can eat the flesh. If we ever think about eating the peel, it is to candy it!

Kumquats are an exception. Eating them whole, flesh and peel, actually provides a sweeter experience than eating the flesh alone! Try them! For this salad I recommend them to be eaten, skin and all, and thankfully Monash University lab tested them both ways for FODMAPs.

Curiously, Monash says that peeled kumquats become high FODMAP AT 10 fruits (182 g)  and unpeeled at 12 fruits (>250 g), at which point Oligos -fructans are present.

overhead Low FODMAP Greens with Kumquats and Pomegranate

Ingredients for Low FODMAP Greens with Kumquats & Pomegranate

Look at the image below and behold what awaits!

Ingredients Low FODMAP Greens with Kumquats and Pomegranate

Radicchio – This scarlet colored lettuce is low FODMAP in 2 cup servings of 75 g.

Butter lettuce – Butter lettuce is a No FODMAP food!

Frisée – This is No FODMAP, too!

Kale – Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).

Kumquats – Look for “Cumquats” on the Monash app. Try them with the peel – you can eat about 10 whole fruits totaling 182 g per serving.

Pomegranate seeds – We love pomegranate seeds for their color, juiciness and crunch! These days we find it easy to buy them loose in cups for ease-of-use.

Pumpkin seeds – These add crunch to this juicy salad. Don’t leave them out!

How To Make Low FODMAP Greens with Kumquats & Pomegranate

Once all the ingredients are prepped, just pick a pretty bowl and toss together!

The salad can be assembled many hours ahead if you do not dress it. Simply toss with dressing right at serving time. Great for travelling to parties.

Make sure to have your favorite LOFO salad dressing ready to use! We like both our red wine version as well as our malt vinegar version.

closeup horizontal of Low FODMAP Greens with Kumquats and Pomegranate
5 from 1 vote

Low FODMAP Greens with Kumquats & Pomegranate

This salad of Low FODMAP Greens with Kumquats & Pomegranate should cure any notion you might have about whether or not you can enjoy fruits and vegetables while following the low FODMAP diet. Get ready to shop for radicchio, butter lettuce, frisée, kale, kumquats, pomegranate seeds and pumpkin seeds. Our Red Wine Vinaigrette or Malt Vinegar Salad Dressing are perfect accompaniments.

Makes: 6 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson

Ingredients:

  • 3- ounces (85 g) butter lettuce leaves, torn into bite-sized pieces
  • 3- ounces (85 g) frisée, trimmed of root end, torn into bite-sized pieces
  • 3- ounces (85 g) kale ( we used Lacinato), stripped of large stems and torn into bite-sized pieces
  • 12 kumquats, sliced crosswise into discs, including skin
  • ½ cup (87 g) pomegranate seeds
  • 3 tablespoons toasted pepitas
  • Low FODMAP Salad Dressing of your choice

Preparation:

  1. Simply toss the lettuces, sliced kumquats, pomegranate seeds and pepitas together in a salad bowl. Salad may be covered with plastic wrap and refrigerated for up to 8 hours at this point. Lightly dress with Low FODMAP Salad Dressing of your choice right before serving.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
  • Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.
  • Lettuce: Radicchio lettuce has been lab tested been tested by Monash and is low FODMAP in servings of 2 cups (75 g).
  • Malt Vinegar: Monash University has lab tested malt vinegar and it has no detectable FODMAPs. We love “no-FODMAP” foods!
  • Pomegranate Seeds: More properly called pomegranate arils, they have been lab tested by Monash and are low FODMAP in ¼ cup amounts, which weigh 45 g.
  • Pumpkin Seeds: Monash and FODMAP Friendly have both lab tested pumpkin seeds. They are listed under “pumpkin seeds” on the Monash app and they state a Green Light low FODMAP serving at 2 tablespoons (23 g). FODMAP Friendly lists them under “pepitas” and gives them a “Pass” at ¼ cup (30 g). The image on the FODMAP Friendly app shows them in the shell.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Salad, Side Dish
Cuisine: American

Nutrition

Calories: 70kcal | Carbohydrates: 16g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 117mg | Fiber: 4g | Sugar: 6g | Vitamin A: 110IU | Vitamin C: 19mg | Calcium: 26mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

closeup of Low FODMAP Greens with Kumquats and Pomegranate