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Low FODMAP Picked Vegetables

Updated: May 18

Gut Health Post 2 of 3


Fermented vegetables are another great source of probiotics- the bacteria that help us to digest our food.


A great way to ferment vegetables is to pickle them. Pickling involves placing vegetables in a liquid mixture of vinegar, sugar, salt and spices.


It's possible to pickle just about anything and everything! I keep a few small jars with tight lids to hand - so whenever I have a few left over vegetables from making a meal, I pickle them- rather than let them die a slow death in the bottom of the fridge!


I stick to the harder vegetables like cabbage, carrots, beetroot, radish and cauliflower - I find they absorb the spices from the pickle mixture really well and without turning to mush.



The great thing about pickling your own vegetables is that you can choose exactly what goes in!


I like to add citrus flavours to my pickle mix, alongside ginger, turmeric, rosemary, thyme and chili pepper...for a bit of a heat kick. Of course you don't have to use my particular spice mix. I've provided a basic recipe that you can chop and change to suit you!


You could get creative and flavour! What will you add to yours?


If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!

 

Notes before we get cooking!


FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.


This pickling recipe fills approximately 3, 350ml jars (2 jars pictured).


I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have glass jars with airtight lids.


Ingredients:


Method


Step 1.

Wash your chosen vegetables and cut into bite size chunks. Place in your chosen clean jar.


Step 2.

Add the vinegar, water, salt and spices to a pan.


Step 3.

Gently heat until the sugar and salt has dissolved. Adjust taste (with salt or sugar as desired).


Step 4.

Let the mixture cool a little before pouring in the jars (so as not to cook the vegetables).


Step 5.

Cover the jar with an airtight lid and store in the refrigerator for at least 1 day and up to 3 weeks.


Step 6.

Enjoy at your leisure!!

 

Disclaimer

I'm very passionate about the management of autoimmune conditions in a healthy way.


I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.


All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.


And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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