Coleslaw – paleo, egg free and low FODMAP

This recipe for coleslaw is not only Low in FODMAPs, egg free and paleo, but it can be made AIP compliant too.

FODMAPS’

FODMAP refers to a type of elimination diet used by people with Irritable Bowel Syndrome (IBS) to help identity foods which may be causing them digestive issues. FODMAPs is an acronym using the words Fermentable, Oligo-saccharides, Di-saccharides, mono-saccharides and polys. These are types of sugars or molecules in foods that ferment in the gut causing bloating and other painful symptoms. By cutting out foods that are high in FODMAPs a person struggling with IBS can reduce their symptoms.

AIP

AIP stands for Auto Immune protocol and is another form of elimination diet. People who struggle with an autoimmune condition can follow this way of eating, helping them to eliminate foods in their diet which may be exuberating their symptoms such as joint pain and skin disorders.

If you want to find about more about either of these diets then check out my posts Low FODMAP diet and AIP Diet. Here you will find all everything you need to know, including other resources and websites that can be helpful on these subjects.

Other Recipes

This recipe is egg free (as I don’t tolerate eggs) and most coleslaw recipes us mayonnaise to give it that creamy taste. If you can eat eggs they you can always use normal mayonnaise. Alternatively you can make your own, check out my recipe for homemade mayonnaise here. If you can tolerate onions and want to make traditional coleslaw then check out my coleslaw recipe here.

For meal ideas to serve the coleslaw with, then check out my recipe for low fodmap / AIP burgers here. For those who can tolerate onions and are not AIP then use this burger recipe here. Or you can serve it with salad and fish cakes which is AIP and low FODMAP or with meatballs (not low FODMAP or AIP).

Notes

Method – I make my coleslaw in a large glass pyrex tub with a lid. When I make the sauce, I make it in the dish, and then add in the veggies after. To combine I clip on the lid and shake to mix all the ingredients. It makes things easier as there is less washing up – yay!

AIP – if you are AIP then you will need to omit the mustard. To add a savoury flavour in place of the mustard you can either use garlic leaves (if you can find them; I buy from Ocado and freeze as they are not in store for long) or use a little horseradish sauce. I haven’t tried the horseradish yet, but it’s one of the only ‘spicy’ ingredients that are allowed on the AIP diet so makes a good substitute. If you are not following a Low FODMAP diet and are AIP, you could always add a finely chopped garlic clove to the mixture to give it a bit of zing!

You can also make your sauce mix in the blender and add in a few tinned artichokes. Artichokes are great for adding creaminess to a recipe, and they are also very good for you!

Additional ingredients – if you want to add a twist, you can use lemon juice in place of the vinegar. For those who are not AIP you can add in a pinch of black pepper or cayenne pepper for an extra punch

Print Recipe
 Coleslaw - paleo, egg free and Low FODMAP
Course Condiments
Cuisine English
Passive Time 10 Minutes
Servings
Ingredients
The Veggies
The Dressing
Course Condiments
Cuisine English
Passive Time 10 Minutes
Servings
Ingredients
The Veggies
The Dressing
Instructions
Prepare the Veg
  1. Take a shape knife and carefully slice the cabbage into thin strips. If the strips are long, you may want to cut them into smaller pieces. Add the cabbage to a colander ready to wash.
  2. Wash the carrots (and peel them if you wish), then using a julienne peeler, cut them until all of the carrots have been used up. Place aside until needed.
  3. Using a sharp knife, slice the green parts of the spring onions lengths ways so that you are left with long strips of green.
  4. When you have done this, chop them into shorter strips, pieces about as long as your little finger. Place these in the colander with the cabbage and wash for a minute or two, then allow to drain.
Make the Dressing
  1. Place the coconut yogurt, mustard (or horseradish) apple cider vinegar, garlic oil and salt into a bowl and mix thoroughly.
  2. Add the cabbage, onion greens and carrot and mix until all the ingredients are thoroughly combined.
  3. Cover the bowl or transfer to a container and keep in the fridge.
  4. It should last about 5 days (although I have had mine for up a week!!).
  5. Serve with salad, burgers and avocado for an easy yet tasty dinner.
Recipe Notes
  • If you want to make the coleslaw extra creamy you can add in extra coconut yogurt or you can blend the dressing mixture and add in some canned artichoke hearts.
  • You can use red or green cabbage, this recipe has been tested with both types
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Spicy Sriracha Mayo

Where does Sriracha come from?

Sriracha is a hot sauce or chilli sauce that is traditionally made from a paste of chillies, distilled vinegar, garlic, sugar and salt. It’s named after the coastal city Si Racha in Chonburi Province in Eastern Thailand. Story has it that it was originally served in their local seafood restaurants, however these days it’s mostly popular / well-known in America and tends to be called rooster sauce (due to the rooster pictured on the bottle of the American brand!).

I first came across Sriracha when I bought Michelle Tams ‘Nom Nom Paleo’ cookbook; It featured in her spicy coconut shrimp recipe (which is AMAZE-BALLS!). More recently I came across a recipe from Martina (Keto diet app), which included fermenting the sauce. Now I really like the idea of fermenting it because I eat tons of the stuff and I am trying to heal my gut – thus making it a win-win situation (fermentation = probiotic). Unfortunately I eat so much that I tend to run out quickly!! As a result I made a batch the other day without following my usual recipe (Nom Nom paleo) and it turned out really nice. I added sweetener, which is something I don’t usually do with savoury recipes and it really enhanced the flavours. As it turned out so well I’m including the recipe below but if you have a preferred way of making sriracha or want to ferment it, then go for it and just add it in to the mayo!

Mayonnaise
If you make this recipe you’ll have to make mayonnaise too, which isn’t that difficult but I haven’t listed the full recipe or instructions below. I have included the link to it in the notes section, where it’ll open a new window. However if you already have store-bought mayonnaise or have a recipe that you prefer, then by all means stick with that too.

Sriracha
When making the sriracha you can use any kind of chilli peppers. Occasionally I have made this using birds eye chillies which are WWWWAAAAYYYYY hotter than normal chillies (think 9 out of 10 for hotness!). If you do use them you’ll probably only need a small amount mixed into the mayo (maybe 1 teaspoon). I would recommend using the ‘weakest’ kind of chillies you can find to begin with, especially if you haven’t tried sriracha before or don’t like things too spicy. Another way to adjust the heat of the sauce is to add in extra sweetener and sweet peppers. I used powdered erythritol as its my preferred sweetener, I would have used a few drops of stevia but I only have vanilla stevia and I thought that was just too weird – ha!! 😀

Sriracha – Mayo mix
Whether you are following my recipe for mayo and sriracha or not, I would advise you keep them in separate jars to begin with. The reason for this is because they are great condiments on their own and you will find you can add them individually to many recipes (add a dollop into meatballs or fish cakes when mixing the ingredients together). Another reason is that if you add them in all together it might be too hot and you may need to add in extra mayonnaise which would mean you would have to whip up another batch – doh!

I would suggest you make up a third jar with the spicy sriracha mayo mix in, that way you end up with three condiments – Mayonnaise, Sriracha and spicy sriracha mayo (that’s what I do), but it’s up to you what you do!

My rule for making spicy sriracha mayonnaise is for every 2 tbsp of mayonnaise I add 1/2 tbsp of sriracha because I like it really creamy. If that’s too hot for you then just use a teaspoon of sriracha. If it’s too mild then reduce the mayonnaise – you’ll need to play about a bit with it to work out what suits your taste buds!

Macros

The macros for the sriracha is based on getting 24 servings; I worked out that you’ll get 12 good tablespoons from each recipe, but if you don’t tolerate spice very much it will mean you’ll get much more out of it than that (1/2 TBSP = 11g or 1 TBSP = 22g)! The macros for the sriracha mayo will depend on the mayonnaise used and how much you use; if you use 1/2 tablespoon of sriracha and 2 tablespoons of mayo then the macros will be as listed below.

Sriracha (1/2 TBSP)
Total carbs 1.3g
Fiber 0.22g
Net carbs 1.1g
Protein 0.26g
Fat 0.19g
Kcals 7.6

Mayonnaise (My recipe)
Total Carbs 0.15g
Fiber 0.02g
Net Carbs 0.13g
Protein 0.39g
Fat 14g
Kcals 125

Spicy Sriracha Mayo – One Serving
Total Carbs 1.7g
Fiber 0.27g
Net Carbs 1.4g
Protein 1g
Fat 28.1g
Kcals 259

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Print Recipe
 Spicy Sriracha Mayo
Hot sriracha sauce mixed with paleo mayonnaise to give a spicy creamy sauce perfect for dipping nuggets or prawns, for drizzling over salads or sides or slathered on wrap fillings!
Course Condiments
Cuisine Thai
Prep Time 10
Cook Time 10
Servings
Servings
Ingredients
The Sriracha Sauce
Mayonnaise
Course Condiments
Cuisine Thai
Prep Time 10
Cook Time 10
Servings
Servings
Ingredients
The Sriracha Sauce
Mayonnaise
Instructions
Make the Sriracha
  1. To make the sriracha you ideally want to be wearing gloves - disposable ones or washing up ones, it doesn't matter. Just make sure you do as the chillies can get into your nails (horrible burning) and its like hell if you rub your eyes (even an hour or so later - ouch!!!)
  2. Cut the tops off the pepper and the chillies and cut open to remove the membranes and seeds. Note : You CAN leave them in if you want (see additional notes below).
  3. Once they have been de-seeded place them aside and peel the garlic cloves.
  4. Place the peppers/ chillies, garlic and apple cider vinegar into a blender and blitz until everything is pureed. NOTE: When removing the lid from the blender do NOT lean over to peer into the bowl or you'll get a blast of chilli vapor and it can sting your eyes and nose!!!
  5. Pour the mixture into a sauce pan over a low heat and allow to simmer for about 8-10 minutes. If you have sauce left in the blender you can add a little water to swish round so that you get every last dreg. As the sauce cooks It will start to thicken up and go bubbly on top.
  6. Add in the seasoning (salt and pepper), the powdered erythritol, stir and taste. If its too sharp / spicy you can add more sweetener. If using granulated erythritol, allow a minute or so for it to melt into the sauce.
  7. When its ready pour into a jar and allow to cool a little while before placing in the fridge. It will keep for a few weeks if you use fresh ingredients. Personally mine doesn't last that long!
Mayonnaise
  1. Make your mayonnaise - For my mayonnaise recipe see the end notes for the link.
Spicy Sriracha Mayo
  1. Note: Make sure the sriracha has cooled before adding into the mayonnaise as it contains egg and the heat could cause it to curdle!
  2. Add the mayonnaise and sriracha to a separate clean jar or dish. The ratios of mayo - sriracha will depend on your taste buds. If you want to make it the way I do then use 8 tablespoons of mayonnaise and 2 tablespoons of sriracha sauce. This will give you 4 servings.
  3. Stir with a spoon until all of the ingredients have combined.
  4. Keep in the fridge for up to a week.
Recipe Notes

Mayonnaise Recipe
My paleo low carb Mayonnaise recipe

Additional Notes

When you come to cut the chillies you don't have to remove the seeds and the membranes from inside - I know, because I have tried it. The sauce that you are left with can be bitty with the seeds and I found I was forever picking chilli seeds out my teeth - not a good look!

You can get around this by sieving the mixture when its done, but personally I don't like doing this because you lose a lot of the good stuff - the thicker pulpy part of the sauce. You have to sieve and use a lot of elbow grease to get the pulp through the mesh but if you want to do it this way then go for it. (This is how I used to do it as de-seeding can take some time!)

Piri Piri Spice Mix

I can’t really call this a recipe as such as its just a combination of what I would say are awesome ingredients and anyone can mix them up. I’m sharing it simply because it’s a mix I often use to season fish or chicken, especially when I’m planning on serving it with a simple salad. Individually they are great but put them together and its like a party in your mouth:D

Piri Piri Facts
Piri Piri is Swahili for “pepper pepper” and is the smallest member of the capsicum family descending from South America. Originally it grew in the wild in Africa but these days its grown commercially in Zambia, Uganda, Malawi and Zimbabwe. It’s also known as peri peri, pili pili and even African birds eye chili. In the UK you will see it called Piri Piri especially if you are a favourite of the restaurant Nando’s, as this is how the Portuguese spell it!

Piri piri sauce is a marinade or seasoning that is Portuguese in origin and is usually made from crushed chillies, citrus peel, onion, pepper, salt, lemon juice, bay leaves, paprika, pimentos, basil, oregano and tarragon.

Recipes for the sauce mix generally vary from region to region but common ingredients are chilli, lemon, oil and red bell peppers.

For this (non) “recipe” I’ve used a variety of chillies and herbs and its versatile enough for you to tweak it if you wanted to. I used dried ingredients except for the peel; I used fresh, only because I couldn’t find any dried. If you wanted to make it as a sauce fresh ingredients (e.g. Onion, garlic, ginger) and add in some sweet red peppers and maybe a handful of tomatoes.

Macros

Based on 12 TBSP
Total Carbs 0.92g
Fiber 0.36g
Net Carbs 0.57g
Protein 0.15g
Fat 0.10g
Kcal 4.5

Based on 6 servings (2 Tablespoons each serving)
Total Carbs 1.8g
Fiber 0.71g
Net Carbs 1.1g
Protein 0.31g
Fat 0.21g
Kcal 9

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 Piri Piri Spice Mix
A zesty, spicy seasoning mix perfect for seasoning meat and fish - use as little or as much as you like!
Course Condiments
Prep Time 10 min
Servings
TBSP
Ingredients
Course Condiments
Prep Time 10 min
Servings
TBSP
Ingredients
Instructions
  1. Measure out all of the ingredients into a bowl and stir until its all combined.
  2. Pour the mixture into a small jar and if using fresh peel, keep in the fridge for freshness. If using dried peel the mixture will keep for much longer and can be kept in the cupboard.
  3. Ideally use 1 - 2 TBSP.
Recipe Notes

Storage :-

Fresh - 1 week
Dried - Approx 2-3 months

Paleo Coleslaw

Until very recently I hadn’t eaten coleslaw for over two and a half years –whaaat???! I know crazy huh? As part of my ongoing protocol to help manage my health I have returned to the ketogenic diet after well over a year of being low carb; in order to keep me motivated when I made the switch I decided to try some recipes I hadn’t had for some time and my friend asked me if I could have coleslaw. I wasn’t very sure so I did a google search (good old google) to see what the original recipe used. Mayonnaise and sour cream were the only ingredients in it that I would have to tweak, and as I already know how to make mayo (see recipe here) I guessed that the sour cream could probably be swapped with coconut milk. I decided to use red cabbage and red onion as I love them and prefer them to green cabbage/ white onion. I have since made it with green cabbage and white onion and it was just as tasty except the white onion had a stronger flavour.

I have given this a 8 – 16 serving size because it depends on how much you want on your plate. I like to have a big serving with some salad so you can get eight 100g (approx.) servings from this recipe. If that’s just too much and you want less then you could easily half it (50g) and you’ll get sixteen servings from it.

Macros

For 8 servings of approximately 100 grams each the macros are as follows :-

Total Carbs 7.5g
Fiber 1.9g
Net Carbs 5.6g
Protein 1.4g
Fat 7.1g
Kcals 94.3

For 16 smaller servings of approximately 50 grams, the macros are as follows :-
Total Carbs 3.7g
Fiber 0.96g
Net Carbs 2.8g
Protein 0.69g
Fat 3.6g
Kcals 47.2

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Print Recipe
 Paleo Coleslaw
Creamy coleslaw with red cabbage, red onion and carrots. Tweak the recipe to suit your taste buds by adding in extra mayo, Dijon mustard or lemon juice.
Course Condiments
Prep Time 10
Servings
Ingredients
Course Condiments
Prep Time 10
Servings
Ingredients
Instructions
  1. Wash the carrots and outer leaves of the cabbage then pat dry with some kitchen paper. Peel the onion and chop in half.
  2. Carefully cut the cabbage in half and remove the inner middle part/ the hard root and discard.
  3. Using a sharp knife or a julienne peeler, slice the onion, carrot and cabbage into thin strips and add to a large bowl. Stir to combine.
  4. Tip: If you have a large food tub / container with a lid, you can transfer the vegetables to that, so that when you have made the sauce, you can attach the lid and shake to combine.
  5. In a separate bowl or jug add the mayonnaise, mustard, lemon juice, coconut milk, salt and pepper and stir to combine.
  6. Add the mayonnaise mixture to the vegetables and stir until all everything has combined. (If using a food container/ tub with a lid - you can shake until everything has combined).
  7. Taste and if you want, add extra mayonnaise, mustard, lemon or seasoning to suit.
  8. Keep the mixture in the fridge for up to 5 days.
Recipe Notes

Want an idea of something tasty to serve your coleslaw with? Check out the following recipes:-

Garlic chilli and coriander prawns

Spicy Burgers

Steak Seasoning and Dairy Free Sauce

Steak Seasoning and Dairy Free Sauce

Not that you would know it (and to be honest, you probably won’t care – it’s ok, no hate felt haha!) but this post is sort of early but sort of late… You see it was meant to be posted on a Friday (about three weeks ago!!) but as usual, health got in the way and I wasn’t able to get it out when I wanted…. So instead I’m posting it today… on a Wednesday, giving you plenty of time to go out and get all the ingredients you need to make this awesome dish, then you can take part in the Friday tradition with us – yay!!!

For some strange reason, it’s become a habit in the Noodlechips household to have steak and sweet potato fries on a Friday, but it’s in no way boring because the steak (usually a venison sirloin) is seasoned with coriander, garlic and chill, accompanied with delicious seasoned sweet potato fries (can make wedges if you prefer) and served with a delicious, creamy dairy free sauce! The perfect way to start your weekend!

Macros

Steak Seasoning – base on 4 portions
Total Carbs 1.5g
Fiber 0.25g
Net Carbs 1.3g
Protein 0.33g
Fat 6.8g
Calories 66.6

Steak Sauce – based on 4 portions
(using 1 1/2 tsp Dijon and 2 garlic cloves)
Total Carbs 2.9g
Fiber 0.23g
Net Carbs 2.7g
Protein 1.2g
Fat 8.6g
Calories 87.5

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 Steak Seasoning and Dairy Free Sauce
A simple way to season steak, use as little or as much as you like. Once cooked serve with the creamy dairy free sauce.
Course Condiments, Main Dish
Prep Time 10
Cook Time 8
Servings
Ingredients
Steak Seasoning
Dairy Free Sauce
Course Condiments, Main Dish
Prep Time 10
Cook Time 8
Servings
Ingredients
Steak Seasoning
Dairy Free Sauce
Instructions
Steak Seasoning
  1. Finely chop the garlic, coriander, chilli then add to a bowl. Add in the salt and pepper.
  2. Pour in the olive oil and stir to combine.
  3. Place your steaks on a plate and using a spoon, spread the seasoning onto the meat (including the underside).
  4. Leave the meat in the fridge (ideally overnight) to marinate.
  5. When ready to cook, take the steaks out of the fridge 30 minutes before cooking to allow them to come to room temperatue. (Prepare the dairy free sauce)
  6. NOTE: take care when cooking the steaks (e.g. make sure the windows are open) as the chilli can get up your nose and make you cough!
Dairy Free Sauce
  1. The steak sauce will only take about 6-8 minutes to cook, so depending on how well done you like your steak, will depend on when you need to start cooking the sauce. I have my steak medium - rare, which is about 7 mintues, so I start to cook the sauce at the same time.
  2. Finely chop or crush the garlic cloves then add to a pan. Add the coconut milk, Dijon mustard, salt and pepper and stir to combine.
  3. Over a medium - high heat, cook the sauce for 4 minutes. It will bubble and foam up, just keep stirring.
  4. Turn down the heat so the sauce no longer bubbles and keep it warm until it's ready to pour over the steaks (or you can serve on the side in a small dish).
  5. Serve with sweet potato fries or wedges. For a lower carb option serve with a medley of greens (Kale, Cabbage, asparagus).
Recipe Notes

The steak sauce tastes great drizzled over asparagus, broccoli or a medley of greens. For some extra taste, add in 1 - 2 stock pots or pods of bone broth.

You can add in chilli, mustard seeds or any other kind of seasoning that you like.

For those who can have dairy, you can easily make this using cream.

Dairy Free Tzatziki and Paleo Mayo

Paleo Mayo and Tzatziki

I decided to share these recipes together simply because I often add a dollop of mayonnaise to the tzatzki to give it a more creamy taste. Both recipes are awesome (hey, so what If I’m biased!) and perfect for the BBQ season.

If you want your tzatziki to be thick and creamy (like sour cream) then you will need to make it at least 3-4 hours ahead of using it, in order to give it time to thicken up. Alternatively you can place a can of coconut milk in the fridge the day before (upside down) so that when you open it up (opening the top of the can), the cream will have settled to the top (the liquid will be at the bottom of the can – keep this for other dishes). If you wanted to add an extra creaminess to the taste then add in a large dollop of mayonnaise to the mixture – just remember to add it in to your macros later.

The mayonnaise also needs to be made a little ahead of time, just to allow it time to chill in the fridge before using because warm mayo is just not that great! Also you might not use all of the oil as it depends on how thick you like it. As you are pouring the oil and the mayo starts to take shape, stop when it becomes thick enough for you. Alternatively if you like it runnier then keep pouring! If you wanted to make a smaller batch then use just one egg yolk and half of the oil.

TIP: When making the mayo, pour the oil in very slowly. For a video of ‘how to’ take a look at the following link; I uploaded a video to my Instagram to show how its done!

See Video

Both recipes can be tweaked according to your taste buds; if you want to add extra lemon or mustard then go for it! I always taste as I go along but be careful as the mayo contains raw eggs! I always wash my egg yolks before using them by running them gently under tap water. I also ensure not to touch the egg yolk onto the shell when separating (as the shells are meant to be the most contagious part – I may be wrong!).

For a serving suggestion I would say to make some burgers or lamb skewers, serve with salad and paleo wraps and a good dollop of tzatziki. Mayonnaise is great it you mix in a large dollop of sriracha – it’s fast becoming one of my favourite dips!

Macros

Mayonnaise – Based on 15 servings
Total Carbs 0.15g
Fiber 0.02g
Net Carbs 0.13g
Protein 0.39g
Fat 14g
Kcals 125

Tzatziki – Making 15 Servings (using 350ml coconut milk)
Total Carbs 1.3g
Fiber 0.12g
Net Carbs 1.1g
Protein 0.60g
Fat 5g
Kcals 48.9

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Print Recipe
 Dairy Free Tzatziki
Creamy tzatziki, full of flavour without the dairy!
Course Condiments
Prep Time 20
Servings
Ingredients
Mayonnaise
Tzatziki
Course Condiments
Prep Time 20
Servings
Ingredients
Mayonnaise
Tzatziki
Instructions
Make the Mayonnaise
  1. In a bowl add the two egg yolks and the dijon mustard then whisk until combined
  2. Very (very) slowly whilst using a hand whisk on low, pour in the olive oil and keep whisking.
  3. As the mixture combines it should start to thicken slightly and turn lighter in colour.
  4. Continue to pour in the oil slowly until it's all gone.
  5. Add in the lemon, vinegar, salt and pepper and whisk again to combine.
  6. Taste the mixture and tweak it to suit your tastebuds. I usually add in some more lemon and dijon mustard. If you decide to add in any of these just give the mixture a extra whisk to ensure the ingredients are fully combined.
  7. Store in a glass jar in the fridge for 7 - 10 days * The Paleo mayonnaise shown in this photo is not a full portion (it's just an example). It doesn't last very long in my house! You should get approx 15-20 tbsp from these measurements
Make the Tzatziki
  1. Grate the cucumber into a bowl
  2. Either using a sieve, your hands or a tea towel, squeeze most of the juice out of the cucumber. You don't want it too dry but you don't want it too wet either.
  3. In a bowl pour 250ml of coconut milk and whisk on full for a minute.
  4. Place the squeezed cucumber into the bowl with the coconut milk and add the crushed garlic, (mayonnaise - if using), lemon juice, dill, salt and pepper then stir to combine.
  5. Once you have combined it all, you can choose whether to add in more coconut milk, lemon juice or mayonnaise. I tasted my sauce at this point and decided to add in extra (1 tbsp) of mayonnaise and 1/2 tbsp of lemon.
  6. Place in a glass jar and refrigerate for at least an hour but it could take up to 3. As it chills it should thicken up. If it becomes too thick, you can stir in some more coconut milk.