The Easiest Low FODMAP Coleslaw

Happy summer! It’s time for barbecues and picnics. Of course, these events can pose unique challenges for those with fructose malabsorption since many sides and sauces just don’t work. My go to side dish for summer is this low FODMAP coleslaw. It’s so delicious and quick to make, no one will ever know it’s meant for someone following a “special” diet.

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I start with green cabbage, and you can also use a little red cabbage for a gorgeous pop of color. TQ is a huge fan of cabbage, raw and cooked so I do use it quite a bit.  I like it because it’s super healthy, safe for fructose malabsorption and cheap! So, here we go… shred the cabbage (however much you’d like to make, single serve or the head for a party) I actually shredded this by hand because I was making a little – but the food processor makes quick work of a head.

Next, I gathered some herbs from my garden. Use what you like, they offer a fresh, bright flavor and pretty color. Today we harvested cilantro, parsley, dill, oregano, and a green top (only) of a green onion. I recruit the kids to do this – they like to pick out the flavors.

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And these are all chopped finely. I have a really cool tip. Since fructose malabsorbers can only eat the green parts of the green onion, in the spring I buy my usual pack of organic green onions and use the greens as usual, but then pop the white parts into my herb garden. They continue to grow and I have a continuous supply of onion greens all summer long!

Toss the herbs with the cabbage. Add a dash of salt and freshly ground pepper. Next, I add vegan mayo. I use this because there is no added garlic, onions, and sugar. TQ tolerates it really well so it’s the mayo in our house. (MK prefers this to regular mayo – so that says a lot!) The amount will depend on how much cabbage you have. So, I start with a little (I had about 3 cups of cabbage and used 1/4 cup mayo), stir it altogether and give it a taste and you can always add more depending on your taste.

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Some like coleslaw with a little sweetness in which case you can add a sprinkle of pure Stevia. I had a large family barbecue and used it in my low FODMAP coleslaw and it was a hit while still being safe for TQ.

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The Easiest Low FODMAP Coleslaw

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Ingredients

Scale

 3 cups shredded cabbage

1/2 cup chopped fresh herbs – parsly, green onion tops, dill, oregano, cilantro

1/4 cup vegan mayonnaise

Stevia -optional

Instructions

Shred the cabbage

Collect and chop the herbs

Mix the cabbage and herbs, then add the mayonnaise

Add 1 teaspoon of Stevia if desired. 

Chill for 30 min. or longer to let the flavors meld before serving. 

Notes

You could also add some mustard, whole grain or dijon for a little kick. We really enjoy this with burgers or as a side with any grill meat – and we have even used it on tacos! It’s very versatile, tasty and healthy.

  • Author: Karina K.
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