Low FODMAP green cabbage and pork stew

Here’s why you should eat cabbage. It has a negligible amount of fat and sugars, zero cholesterol, it’s rich in vitamin C – with a side dose of potassium – and it could have anti-carcinoogenic properties. The last statement is not guaranteed as I haven’t gone through the research, but I’ll take a maybe on that with a smile and a bow. Cabbage also packs a healthy amount of fiber, so depending on your relationship with that part of nutrition, you may need to plan your portion size. In general, less than one cup is considered low FODMAP; I would not go over 1/3 cup cooked or 2 tablespoons raw in one sitting because fiber… well… it makes me wanna fly. Like a gas baloon.

All these benefits are certainly true, but they’re not the real reason I wanted to cook with cabbage. Not at all. In reality, it’s because the Polish are crazy about cabbage dishes. Bigos, golabki, young cabbage with roux, sour cabbage, pierogi z kapusta i grzybami… the list goes one. (Sorry about the Polish links, I could not find translations for some of the dishes but at least you can see the photos). Add potatoes, the national vegetable of Poland, and we’re all set. For the longest time, I thought cabbage would be high in FODMAPs – you know, like Brussel sprouts – so it was to my great delight when I learned that green and common cabbage get a go-ahead on the diet! I bought a bag of pre-shredded green cabbage the very same day. Yes, I chose the lazy path… my kitchen has maybe half a foot of counter space, trying to chop a head of cabbage would result in grave injuries and a trip to the ER. The cabbage stayed in the fridge for a few days, and then my fridge broke down, which first made me panic, and then caused me to cook everything I kept in it in one afternoon so that I could freeze the food for later (I have a separate freezer). To save time, I used a crockpot for this particular dish, and threw in anything else I thought would make sense. And oh, sense it does make. I love this stew and will definitely cook it again. I hereby present you – a low FODMAP green cabbage and pork stew!

Shredded cabbage with pork and vegetables

Green Cabbage and Pork Stew

(yield: 6 portions, preparation: 15 minutes, total time: 4 hours, difficulty: easy)

  • 10 oz shredded green cabbage
  • 2-3 pork chops (approx. 12-16 oz)
  • 2 small carrots
  • 3 potatoes on the large side of medium
  • 2 spears of dill pickles (check for high FODMAP additives)
  • 1 can (16 oz) chopped tomatoes with chillies – or 16 oz chopped tomatoes and 1 tablespoon medium hotness chillies
  • 2 tablespoons marjoram
  • 1/2 tablespoon each oregano, thyme and salt
  • 1 teaspoon each peppercorns and caraway seeds
  • 1/2 teaspoon whole allspice
  • 3 large bay leaves, crushed
  • 1 tablespoon garlic-infused olive oil

The recipe is simple. First, coat the inside of the crockpot with garlic-infused oil to prevent the food from burning on the walls. Then, chop all ingredients into bite-sized pieces (pickles may need to be a little smaller, maybe 1/8 inch cubes). Add the vegetables, meat and spices to the crockpot, stir well and set to high for 3-4 hours. The total time will depend on your crockpot, mine is pretty slow so the stew took 4 hours. Serve immediately with rustic bread, or let cool and keep in the fridge. Freezing works in general, but potatoes get a little soggy, so if you want to freeze most of the stew, you might be better off keeping these out and then and adding them separately when serving.

Low FODMAP stew with cabbage, pork and vegetables

Next time I make this stew, I will indeed keep the potatoes out. Other than that, I don’t wish to change anything; this dish has that ‘full flavour’ I miss from my pre-FODMAP days, you know what I’m talking about. The bread on the photos is also a new invention, it’s very basic and modeled on the Italian ‘pane Toscano‘ (though I do add salt). I need to take more pictures of it and then I’ll post the recipe. Bon appétit!



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When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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