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

Coleslaw - paleo, egg free and Low FODMAP
Print Recipe
Servings
8
Passive Time
10 Minutes
Servings
8
Passive Time
10 Minutes
Coleslaw - paleo, egg free and Low FODMAP
Print Recipe
Servings
8
Passive Time
10 Minutes
Servings
8
Passive Time
10 Minutes
Ingredients
The Veggies
Servings:
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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