BKT: the Low FODMAP BLT glow-up!
Say goodbye to the boring BLT - this gut-friendly twist ditches the lettuce for crispy kale, bringing extra crunch, flavour, and nutrients to the mix! Paired with smoky bacon and juicy tomatoes, this BKT is next-level delicious.
🔥 Better than a BLT? You be the judge!
INGREDIENTS (serves 4)
180g cherry tomatoes, halved (30 cherry tomatoes)
2 tbsp garlic-infused olive oil
2 tbsp fresh oregano leaves (use 1 tbsp if using dried oregano)
300g kale, washed, de-stemmed and chopped finely
200g bacon, chopped roughly
150g croutons (made from low FODMAP bread of your choice - see below)
1 tbsp mayonnaise
2 tbsp sour cream
1 tbsp fresh chives, finely chopped
salt & pepper for seasoning
METHOD
Pre-heat the oven to 120C. Place halved tomatoes on a baking tray, lined with baking paper. Toss through olive oil and oregano. Season with salt and pepper. Cook for 45+ minutes. The reason for baking the cherry tomatoes first is going to become clear once you’ve put the salad together! But these flavour-bullets are going to dance on your tastebuds and make up for the low FODMAP limit of 5 cherry tomatoes per person per meal (ugh!) Halving the tomatoes and baking them definitely makes them go further and intensifies their flavour.
While the tomatoes are cooking, fry the bacon bits first - followed by the croutons. You can make the croutons using low FODMAP sour dough or 2 slices of low FODMAP bread (or bread rolls) from Bakers Delight. Leave these aside to cool.
Place the chopped kale, tomatoes, bacon, croutons in a bowl and toss well. Season to taste.
For the dressing, stir the mayo, sour cream and chives and drizzle on top.
Enjoy!