The weather is cooling here in New England which means one thing…I have officially pulled out my slow cooker. 🙂 Don’t you love coming home to a warm meal that has dutifully cooked while you are doing other things? I certainly do!
Today, I am sharing a recipe I prepared this week. I had a craving for an Asian style pork taco with a crunchy homemade slaw. Just for the heads up, this recipe was easy to prepare but does require a few steps. When serving, I like to leave the slaw, pulled pork and warmed corn torillas in separate serving bowls so everyone can fill their own tacos as desired. I tend to go back for seconds on the slaw.
Ready to dive in?
The slaw can be prepared a couple hours early, if you prefer. I made my slaw with red cabbage (yes, it is low FODMAP in a 1 cup portion), grated carrots and kale. Sounds healthy, right? Well, it is!
Did you notice in the Monash University Low FODMAP diet app that carrots are now listed with the note: ‘FODMAPs were not detected in this food’? Good to know!
To season the lean pork tenderloin, I used Casa de Sante’s BBQ rub. This is a garlic and onion free product with a great taste. Check out this spice mixture here.
If you don’t want to order this product, you could experiment making your own rub with a mixture: 2 teaspoons brown sugar and 1/2 teaspoon of the following ingredients (adjusting to your personal preference): salt, smoked paprika, black pepper, oregano, cumin AND 1/8 teaspoon asofoetida and cayenne.
I slow cooked the pork for about 2 hours on high and 2 hours on low in the slow cooker …and then shredded the pork meat using 2 forks.
I also diced up some fresh pineapple to layer into taco too. The contrast of sweet and savory flavors was perfect. I didn’t have time to buy fresh cilantro at the market, so did without it this time. But, if you are a cilantro fan, that would add another flavor dimension, for sure.
Ingredients
- Serves: 8
- 1.5 pound pork tenderloin
- 1 tablespoon suitable sweet and savory pork rub (I used Casa de Sante BBQ rub) OR make your own rub: Combine: 2 teaspoons brown sugar and 1/2 teaspoon of the following ingredients (adjusting to your personal preference): salt, smoked paprika, black pepper, oregano, cumin and 1/8 teaspoon asofoetida and cayenne
- Pork Glaze:
- 1 tablespoon maple syrup
- 1 tablespoon sesame oil
- 1 tablespoon freshly grated ginger
- pinch pepper flakes (optional)
- 1 teaspoon brown sugar
- 1/4 teaspoon pepper
- 1/4 teaspoon cumin
- Red Cabbage, Kale and Carrot Slaw
- 1 1/2 cup thinly sliced red cabbage
- 1 cup kale, finely chopped
- 1/2 cup grated carrots
- 1 tablespoon olive oil
- 1 teaspoon fresh grated ginger
- 1 teaspoon brown sugar
- 2 tablespoons reduced sodium soy sauce (I used San J reduced sodium soy sauce)
- 1 teaspoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon sesame seeds (can toast up for flavor boost)
- 1 tablespoons finely sliced scallions
- 1 cup finely diced pineapple
- Garnish: sliced jalapeno peppers and cilantro (if desired)
- Corn tortillas (2-3 per person)
Instructions
- Lightly oil the inside of the slow cooker; place on high setting.
- Rub pork tenderloin evenly with spice rub.
- Add pork to slow cooker.
- In small bowl, add all of the glaze ingredients and whisk with a fork to blend.
- Pork glaze ingredients over pork. Replace slower cooker top and start cooking!
- Reduce heat of crockpot to low after 2 hours of cooking and cook for 2 more hours on low heat.
- To allow slaw to marinate in the flavors of the dressing, prepare about 30 minutes -2 hours prior to meal.
- To make slaw, add cabbage, kale and carrots into medium size bowl.
- In separate small bowl, whisk slaw dressing ingredients: olive oil, ginger, brown sugar, soy sauce, sesame oil and rice vinegar.
- Drizzle dressing over cabbage, kale and carrots, mixing to evenly distribute dressing. Garnish slaw with sesame seeds and sliced scallions. Set aside.
- When pork is done cooking, shred the meat with 2 forks. Set aside.
- Heat up corn tortillas (2-3 per person) by placing in lightly oiled skillet over medium heat or in a preheated 350 degree F oven on a lightly oil baking sheet. Heat tortillas for just a 2-3 minutes. You want them lightly browned but still soft and flexible to fold.
- Fill tortillas with some shredded pork, slaw, and pineapple.
- Add cilantro or sliced jalapeno peppers, if desired
Laura
Thank you! I love pulled pork, so I’m happy to have a low FODMAP recipe to try : )
Amalia
just made this for dinner tonight! It was so fun and yummy and different from our usual meals. The whole family was happy, thanks!
katescarlata
Oh…so happy you tried this recipe! Glad your family liked it too!
Deb Vranian
Kate, being new to the low-FODMAPS diet, I am thrilled to have found your informative blog and recipes! I look forward to trying this one. One question: In some recipes where you use GF flour, are you referring to a standard blend, or one of the cup-for-cup blends that usually include Xantham gum as a binder in place of gluten? I recently bought both from King Arthur, but I’m still trying to decipher which one recipes are referring to. Thanks!
katescarlata
Hi Deb, I am not a cook (Ha!)–so often just swap out the GF flour blends with whatever product I have on hand. You will find the products with gums often make a better quality baked good.
Valerie
Kate, have you found a good brand of corn tortillas with no gums? I have only found trader joes brand without gums, but they were quite dry, and my family didn’t like them very well.
katescarlata
Hi Valerie, Have you checked at whole foods? I don’t know of any other than Trader Joes…but will keep see what I can find. Do you have issues with gums in small amounts?
Annie
Is that a wheat tortilla in the pic? Do we know any safe serving size of any brands?
I just bought the app after trying to muddle through on my own, and it turns out I’ve been reacting randomly because so many ‘safe’ foods are only safe in very small serving sizes. I’m trying to get a referral to a dietician, but the in house one at my HMO doesn’t know about FODMAPs. I wonder if you could do a post on the issue of eating multiple foods together?
For example, if I am eating cherry tomatoes on rice cakes with cream cheese the ‘safe’ 68g of tomatoes and ‘safe’ 2 rice cakes are both fructan containing items, so by having two just barely OK doses I have given myself an overdose (same principle as taking two tylenol and two generic acetominaphen will overdose. Is there more accurate information on exactly what the content is in each food so I can eat certain combinations (remember that fad diet int the 90s?). I have not seen this info anywhere but on the app, so publicising it would be good.
How much time needs to pass before one can dose oneself with a particular fodmap again? If I have a fructan thing for lunch, does afternoon snack need to be mannitol? Can dinner be fructan? My problems start with pain about 26-28 hours after I eat the food, so it’s in the large intestine.
katescarlata
No a gluten free corn tortilla. No wheat ingredients. Trader Joe’s has a suitable option last I checked.