Ah, brassica intolerance. This little food intolerance is something I discovered during my AIP SIBO-destroying adventure (an adventure which sounds a heckuvabunch more fun than it really is if you don’t know what all those letters stand for!)
AIP is the Autoimmune Protocol, an autoimmune diet with an elimination period designed to help you decipher which foods are causing you inflammatory and autoimmune responses. SIBO stands for Small Intenstinal Bacterial Overgrowth. Here is a link to a list of symptoms and how to help clear up the SIBO from Eileen Laird of Phoenix Helix.
Cruciferous veggies such as brussels sprouts, cabbages, kale, turnips and broccoli, to name a few, have an amazing array of health benefits that one day I hope to return to enjoying. Currently though I am having issues (mild thyroid problems as well as severe digestive disturbances) with the goitrogenic bunch and am unsure if I will be able to reintroduce them anytime soon. Which stinks. Because they are such a tasty and nutrient-dense collection of flora!
With that being said, I am sure there are others out there that have the same issues with the brassica bunch. Hunni definitely had digestive issues with broccoli after we hadn’t had it for a while, and he doesn’t suffer from severe food intolerance as I do! He now avoids goitrogens as well due to the reaction he had.
Due to the intolerance, I’ve had to find substitutions for the things I usually prepare with cruciferous veggies. No more luscious kale in my green smoothies, but instead spinach. No more cauliflower mash, so instead I use carrots. And no more shredded cabbage for cole slaw, but instead…wait…what do you use instead of cabbage for slaw!?? Hmmmm….
I tried zucchini. And it worked! It shreds easily in a food processor or with a grater. It holds up well to dressing, and pairs nicely with shredded carrots, and pretty much any other raw veggie you wanna throw into the mix.
Plus, while you’ve already got out your food processor or grater, you can shred extra zucchini for your next meal. Fresh AIP convenience food (not easy to come by)! Extra zuke shreds = pasta substitute for a nightshade-free marinara sauce, chicken zoodle soup, or zucchini fried “rice.” (BTW, all of those recipes are coming to the blog in the near future!)
To make the slaw, you just mix your dressing ingredients (No-Mess No-Egg Mayo or coconut milk yogurt *recipe coming soon*, lemon juice, ACV, Himalayan salt, and optional raw honey) in a medium mixing bowl.
Then you shred and chop your veggies, add to the dressing and toss well to coat. Presto, cole slaw! This pairs very well with my AIP, Paleo, Whole 30 and Keto-friendly Crispy Fried Fish.
- 1/4 cup No-Mess No-Egg Mayo -or- Homemade coconut yogurt -or- 1/4 cup Coconut cream
- 1 Tb lemon juice
- 1 Tb ACV
- 1 Tb raw honey, optional (Whole 30: Omit. Keto: Use preferrred sweetener to taste if desired)
- Himalayan salt to taste
- 1 large or 2 small Zucchini
- 1 large Summer squash
- 1 large Carrot
- 1 small Golden beet or 1 small cucumber (or both if you like, just increase dressing accordingly)
- 2 large Green onions
- 2 Tb Cilantro
- In a medium mixing bowl, mix dressing ingredients well. Set aside.
- If using a food processor to shred your veggies, peel if desired, then slice them into a size that will fit down your processor chute.
- Using the grating blade for your processor, or using a handheld grater, shred zucchini, squash, carrot, and golden beet and/or cucumber. Empty contents as needed into bowl with dressing.
- Slice green onions thinly and diagonally. Roughly chop your cilantro.
- Add shredded veggies, onions and cilantro to dressing. Toss well to coat.
- Please note that using cucumber will make the recipe more wet and not keep as long.
atom bomb – Gerd Altmann
kale varieties – Jacky Delville
zucchini with blossoms – jhusemannde