Broccoli Slaw
#360096 - 08/03/10 07:41 AM
|
|
|
|
|
gizmo
Reged: 07/28/10
Posts: 239
|
|
|
I love broccoli slaw my Aunt makes but the problem is that it's not very IBS friendly. This is the recipe I have and I was wondering if anyone could help make it IBS friendly or has a IBS friendly broccoli slaw recipe? Here is her recipe...
Broccoli Slaw
1 pkg. broccoli slaw
2 pkg. ramen noodles (just the noodles needed)
1/2 cup olive oil
1/3 cup apple cider vinegar
1 bunch scallions (chopped)
1 cup sunflower seeds
1 cup slivered almonds
2/3 cup sugar
mix all together. I usually make mine the day before so broccoli is soft.
Thanks!
Print
Remind Me
Notify Moderator
|
Re: Broccoli Slaw
#360101 - 08/03/10 04:10 PM
|
|
|
|
Sand
Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)
|
|
|
There are no real trigger foods in this recipe but there are two possible problems with it. One is that it has a lot of oil. I don't know how many calories a package of broccoli slaw has; if it's enough then 1/2 cup of oil may be spread across so much food that it's not a big deal. You need to do some quick and dirty calculations on this recipe to see what the percent of calories from fat is. Don't forget there's even more fat in the sesame seeds (I think) and the almonds.
Assuming the percent of calories from fat is too high, you could tackle that by trying substitutes like replacing some of the olive oil with vegetable broth, for example, and seeing if it comes out okay. You can also try the trick described in this post.
, using water plus cornstarch in place of some or all of the oil in your aunt's recipe, then shaking it up with the cider vinegar and see what you get.
You can also try just reducing the oil. For example, here's a recipe that uses 2 16-ounce packages of broccoli slaw but only 1/4 cup oil: recipe
The second problem is that this recipe is almost all Insoluble Fiber. I'm assuming the package of broccoli slaw is just shredded broccoli which means it's all IF. So are the green onions and the sunflower seeds. The almonds add some SF; I honestly don't know what the ramen noodles are. The fact that this recipe is very high IF doesn't mean you can't eat it but it does mean you should probably have a limited amount of it with a solid SF base. That same solid SF base might help with the fat calcs, too. Even if the slaw itself it high in fat, if you eat just a little of it with a low-fat, high-SF base, you'll keep the fat percent for the meal low enough to be tolerable.
Just one other caution. I gather some ramen noodles come with seasoning packets and I don't know if you use that along with the noodles. If so, watch out for ingredients like MSG in the seasoning.
HTH.
--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
Edited by Sand (08/03/10 04:17 PM)
Print
Remind Me
Notify Moderator
|
|
|
Thanks! I really appreciate this. It's a big help. I think what I'm going to do is use a different pasta instead of the ramen noodles because they are higher in fat. Using regular pasta that will add some SF to eat along with the broccoli and sunflower seeds (I may put the sunflower seeds in the food processor and grind them up a bit). I also tried mixing water with cornstarch to substitute oil in salad dressing and it worked out good so I think I'm going to try that.
Thanks so much, you've been a big help and I'll let you know how it turns out. I'm going to the store now to get the stuff to try it.
Print
Remind Me
Notify Moderator
|
Posts
