📋 Ingredients (Serves 3–4)
- 2 cups shredded red cabbage (finely sliced)
- ½ small peeled pear, grated or mashed (adds natural sweetness)
- 1 tbsp olive oil (or tolerated fat)
- ¼ cup water or mild bone broth
- Pinch of sea salt
- Optional: 1–2 tsp swede mash or pumpkin purée to mellow flavor
👩🍳 Method
- Gently warm oil in a pan over low heat.
- Add shredded cabbage and stir until slightly softened (3–4 min).
- Add pear, water/broth, and salt.
- Cover and simmer on low for 20–25 minutes, until tender and mildly sweet.
- Optionally stir through a spoon of swede at the end for creamy texture.
✅ ALPIMS Suitability Table
| Criteria | ✅/⚠️ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Use fresh cabbage, serve same day |
| 🌿 Low/Moderate Salicylate | ✅⚠️ | Cabbage = moderate; rotate if needed |
| 🌾 Gluten & Dairy-Free | ✅ | No gluten/casein used |
| 🧠 Neurodivergent-Aware | ✅ | Soft, warm, naturally sweet; minimal aroma |
| 🌀 Low-GI / Anti-inflammatory | ✅ | Cabbage + pear support gut and immune balance |
| ✅ GERD / IC/PBS | ✅⚠️ | Avoid if brassicas trigger bloating—can swap with steamed zucchini |
🧠 Zone Variations
| Zone | Adaptation |
|---|---|
| 🟢 Green | Add herbs or small amount of tolerated vinegar |
| 🟡 Yellow | Use extra pear and swede to mellow flavor |
| 🔴 Red | Blend smooth, mix with mash for softer delivery |
| ⚫ Black | Replace with zucchini/pear purée if cabbage is too fibrous |
