Sautéed Cabbage with Fennel and Leeks (Gluten-Free, Dairy-Free)

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This Sautéed Cabbage with Fennel and Leeks recipe is a first from a series of plant-based, low histamine recipes that I’ll be posting on my website. A few weeks ago I was hit with a histamine crisis and since then I’ve been trying to figure out my plant paradox, low histamine diet. By now I already have a few favorite dishes, and this mixed cabbage dish with fennel, ginger, and leeks is one of my favorites.

 

Low histamine, Plant Paradox compliant, tasty, easy to make

One day I will write an article about my low histamine journey, but until then you can find more day to day updated and details on my Instagram account. Briefly, I have been eating a low histamine diet for the past month or so. In the beginning, it was really hard, but by now I have a few favorite meals that I’d like to share. They come super handy if you too need to empty your histamine bucket, but they are simply just good, whole, tasty food, plant paradox compliant, and all plant-based. Because is hard to control the histamine level on animal protein, I decided the easier way to go about it is to go 100% plant-based for a while.

This dish has both white and red cabbage, you can use either but it does look better and it would be more nutritious if you use a mix of both. And when we are on a super restrictive diet, the way food looks matters a lot. Fennel and leeks have become some of my low histamine cooking staples; fennel adds a lot of flavors and goes really well with cabbage, and leeks, especially if slightly caramelized, add a lot of umami flavor – and we need that when we keep meals so simple.

I had this today with some reheated sweet potatoes, it completes this Sautéed Cabbage with Fennel and Leeks dish for a satisfying lunch. The sweet potato is optional though. If you are not on a low histamine diet or you can tolerate, adding a splash of apple cider vinegar at the end of the cooking will balance out a little bit the sweetness of the dish. I’m avoiding all vinegar for now.

Further Food Nutritionist Commentary:

Cabbage is high in Vitamin C, fiber and Vitamin K. Vitamin C helps the body protect itself against damage from free radicals, fiber aids in digestion and Vitamin K is essential to ensure that your blood clots properly.

By Camryn Goldstein

Sautéed Cabbage with Fennel and Leeks (Gluten-Free, Dairy-Free)

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Servings: 2

Ingredients

1 small fennel bulb, finely sliced (plus some of the green leaves, if you want)
1 thumb size ginger piece, grated
1 leek, well washed sectioned in half and finely sliced
1 very small white cabbage (or half a bigger one), roughly chopped
1 very small red cabbage (or half a bigger one), roughly chopped
extra virgin olive oil (to well cover the pan)
salt to taste
pepper, apple cider vinegar (optional)

Instructions

  1. Heat the oil in a large pan (that has a lid).
  2. Add the leeks and sautee for about 5-10 minutes, on medium heat, stirring occasionally, until you get a little caramelization on the leeks.
  3. Add the fennel and ginger. Stir more and cook for 5 more minutes.
  4. Add the cabbage, salt, mix well and cover with the lid. Check every few minutes to make sure the leeks and fennel don’t stick and add a few tbsp of water if necessary.
  5. Cook until the cabbage is cooked to your liking; I like when it still has some bite to it and it doesn’t go all mushy.
  6. Taste for salt, if you want to add pepper and a sprinkle of apple cider vinegar, some of the fresh green leaves from the fennel stems.
Heat the oil in a large pan (that has a lid). Add the leeks and sautee for about 5-10 minutes, on medium heat, stirring occasionally, until you get a little caramelization on the leeks. Add the fennel and ginger. Stir more and cook for 5 more minutes. Add the cabbage, salt, mix well and cover with the lid. Check every few minutes to make sure the leeks and fennel don’t stick and add a few tbsp of water if necessary. Cook until the cabbage is cooked to your liking; I like when it still has some bite to it and it doesn’t go all mushy. Taste for salt, if you want to add pepper and a sprinkle of apple cider vinegar, some of the fresh green leaves from the fennel stems.

Nutrition Information

Per Serving: Calories: 256; Total Fat: 8 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 154 mg; Potassium: 1405 mg; Carbohydrate: 46 g; Fiber: 14 g; Sugar: 20 g; Protein: 8 g

Nutrition Bonus:

Vitamin C: 428%; Vitamin A: 85%; Iron: 26%; Calcium: 26%

Try seasoning the dish with Further Food Turmeric for an anti-inflammatory boost

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