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