Low FODMAP Eat-The-Rainbow Slaw
I am sure you have heard the term, “eat-the-rainbow”, which basically refers to the fact that if you eat a variety of brilliantly colored fruits and vegetables that you will be getting a broader array of vitamins and minerals and general nutrition.
Our Low FODMAP Eat-The-Rainbow Slaw combines yellow squash, orange carrot, red pepper, purple cabbage, blueberries and green cabbage and kale. Okay, we know blueberries aren’t as blue as the blue you will see in a real rainbow, but we gave it our best shot AND they add a lovely, slightly sweet, juicy addition.
Note that the cabbages, pattypan squash and Lacinato kale call for amounts AFTER the vegetables are trimmed of their hard cores and stems. This means that when you are shopping that you will be purchasing larger amounts.
For the record, I used about a quarter of a small head of green cabbage, ditto for the red cabbage and Lacinato kale usually comes in “a bunch” and you will only need a small part of that.
Serve with our Low FODMAP Poppy Seed Dressing, which is slightly sweet very easy to make.
More Coleslaws –
- Winter Rainbow Slaw
- Creamy Coleslaw with Raisins
- Citrus Slaw With Creamy Grapefruit Dill Dressing
- Vegan Light & Crunchy Carolina Slaw
- and, read all about Cabbage!
Low FODMAP Eat-The-Rainbow Slaw
Our Low FODMAP Eat-The-Rainbow Slaw takes advantage of many vegetables in low FODMAP portions, even when combined!
Low FODMAP Serving Size Info: Makes 8 servings; about a generous 1 cup (2 ounces/55 g) each
Ingredients:
- 4- ounces (115g) finely shredded green cabbage
- 4- ounces (115g) finely shredded red cabbage
- 4- ounces (115 g) finely shredded yellow pattypan squash
- 1- ounce (30 g) finely shredded Lacinato kale
- 1 medium carrot, finely shredded or grated
- ½ medium red bell pepper, cored and julienned
- 6- ounces (170 g) fresh blueberries
- Low FODMAP Poppy Seed Dressing
Preparation:
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Toss together the green cabbage, red cabbage, squash, kale, carrots and red pepper in a large mixing bowl until well mixed. Gently toss in blueberries. The undressed slaw can be held at this point in an airtight container overnight.
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When ready to serve (or up to 6 hours aheadrizzle with dressing, tossing as you go (I like to use tongs), using only enough dressing to just moisten the slaw. Salad is ready to serve or may be refrigerated covered in an airtight container for up to 6 hours.
Notes:
Tips
- We hope this recipe for Eat-The-Rainbow Slaw demonstrates that there are many vegetables and fruit that can be enjoyed on the low FODMAP diet. The key is serving size! Know your own tolerances.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
How long will this recipe last in the fridge? Would it be possible to cut it in half?
You can absolutely halve the recipe. It will last several days, but begin to lose its bright flavors and textures on day 2 or 3. I wouldn’t go more than 4 days. The reason why the recipe says 6 hours is because it really is best when ultra-fresh.