Last Updated on November 17, 2022 by Patricia Carter
Halupki (Unstuffed Cabbage Rolls) PALEO, SCD, UMass IBD-AID is a family favorite comfort food recipe. Interestingly, it is also one of the recipes I provided last year to our Ukrainian nutrition support effort. We were providing recipes in war torn regions having limited ingredients that resembled traditional foods and which would help with digestion. In the Ukraine, nutritionists/dieticians must be MDs thus all were no longer available to the public as they were involved with the war effort. I mention that and note the contrast to U.S. MDs, who have negligble nutrition education.
This recipe has been in my mother’s family forever. Her roots were nearby with a birth certificate reading Austria-Hungary, though she always mentioned Czechoslovakia.
My mother would place a whole head of cabbage for a few minutes in simmering water to soften its outer leaves. Those were used to roll up the meat mixture. This recipe greatly modifies this tedious step and uses an oven, crockpot, OR Instant pot for baking. It is so dang simple to make and it is loaded with incredible nutrition including the spice load, antioxidant rich vegetables used, and lean protein.
The sauce is fabulous. Our neighbor, Janie, a chef, loved it so much she made it in her restaurant! Mom’s meat mixture also contained cooked rice which I omit because I can’t eat it. Further, rice contains arsenic, so I don’t mind omitting it. Some people substitute cauliflower that has been riced, but we find this recipe is great without it.
This recipe serves a bunch and you can freeze extra. I do ALL the time because it is a great travel meal for myself having dietary restrictions!
Ingredient wise, there’s plenty to talk about!!!
Note that cabbage is a detox, helping the P450 phase of digestion. Here is DanaFarber Cancer Institute: Phytonutrient-Rich Foods: Add Color to Your Plate PDF noting such!
Spice loads are anti-inflammatory. This EJCN article listed the hundred richest dietary sources for polyphenols for the importance of herbs and spices. That changed how I fed our family! Identification of the 100 richest dietary sources of polyphenols and application of the Phenol-Explorer database , http://www.nature.com/articles/ejcn2010221)
Traditionally, this is served over top mashed potatoes, but certainly, mashed cauliflower is an option for those eating low carb or low disaccharide foods like SCD and UMass IBD-AID. Note however, the combo of cruciferous mashed vegetable with this recipe is a lot of cruciferous vegetables and high FODMAP load, and for those with those issues, remember tolerance levels. A great fodmap resource (with downloadable food listing) is ibsdiets.org FODMAP diet chart.
Brief FODMAP update! While I haven’t posted the latest on FODMAP research, I will briefly mention for those using the FODMAP diet to discuss with their health care provider:
- In patients with IBS, the effects of a low FODMAP diet on the colonic microbiome appear to be specific to Bifidobacteria with no consistent impacts on other microbiome metrics, including diversity, fecal SCFA concentrations, and fecal pH. Read details at [So et al 2022] Effects of a low FODMAP diet on the colonic microbiome in irritable bowel syndrome: a systematic review with meta-analysis.
- That said, [2017 Staudacher] reported that a Diet Low in FODMAPs Reduces Symptoms in Patients With Irritable Bowel Syndrome and A [Multistrain] Probiotic Restores Bifidobacterium Species: A Randomized Controlled Trial. The probiotic used was a multi-strain preparation containing Streptococcus thermophilus DSM24731, Bifidobacterium breve DSM 24732, B. longum DSM 24736, B. infantis DSM 24737, Lactobacillus acidophilus DSM 24735, L. plantarum DSM 24730, L. paracasei DSM 24733, L. delbrueckii subsp. bulgaricus DSM 24734 (VSL#3, CD Investments VSL Pharmaceuticals Inc, Rome, Italy) and was provided in sachets in freeze dried form with maltose and silicon dioxide as inactive excipients.
- Last, work is proceeding looking at if Mediterranean diet along with Low FODMAP benefits IBS patients. Read those details at 2022 Kasti. A Combination of Mediterranean and Low-FODMAP Diets for Managing IBS Symptoms? Ask Your Gut!
Here’s the recipe!
Halupki (Unstuffed Cabbage Rolls) PALEO, SCD, UMass IBD-AID
This recipe if a family favorite comfort food, perfect to make as the cold weather blusters into town! The recipe uses my mother’s incredibly delicious Halupki sauce. Our neighbor, Janie, a chef, loves this recipe so much she makes it in her restaurant! Interestingly, it is also one of the recipes I provided last year to our Ukrainian nutrition support effort. We were providing recipes in war torn regions having limited ingredients that resembled traditional foods and which would help with digestion. This recipe has been in my mother’s family forever. Her roots are nearby with a birth certificate reading Austria-Hungary, though she always mentioned Czechoslovakia.
Notes
- My mother would place a whole head of cabbage for a few minutes in simmering water to soften its outer leaves. Those were used to roll up the meat mixture. This recipe greatly modifies this tedious step!!!
- Mom’s meat mixture also contained cooked rice which I omit because I can’t eat it. Further, it was learned a few years ago that rice contains arsenic, so I don’t mind omitting it. Some people substitute cauliflower that has been riced, but we find this recipe is great without it.
Ingredients
- 2 Tbsp butter
- 1 garlic, crush, peel, remove the bitter green stem, chop
- 2 medium onions, chopped
- 2 lb. (around 3 cups) tomato sauce or puree
- ½ cup chicken broth (can substitute water)
- 2 Tbsp honey (can go to 4 Tbsp based on preference)
- 1 Tbsp organic apple cider vinegar
- 2 Tbsp lemon juice (1 lemon juiced)
- 1 tsp sea salt
- 1/4 tsp pepper
- 1 bay leaf
- 1/4 tsp thyme
- 1 tsp caraway seeds
- 1 lb. grassfed ground meat
- 1 garlic, crush, peel, remove the bitter green stem, chop
- 1 medium onion, chop
- 2 Tbsp parsley
- 1 tsp salt
- 1/8 tsp pepper
- 1/8 tsp cayenne
- 8 cups shredded cabbage (this is ~1-12 oz bag of pre-shredded cabbage, carrots, broccoli, etc.)
Instructions
Method to cook the sauce:
- Melt the butter in a tall saucepan. Add garlic and 2 medium chopped onions; sauté till translucent.
- Add the next 10 ingredients (tomato sauce, chicken broth, honey, apple cider vinegar, lemon juice, salt, pepper, bay leaf, thyme, caraways seeds); simmer 10 minutes adding more water if it becomes too thick.
While the sauce simmers, if baking in the oven, preheat oven to 350F. Grease a deep baking dish (about 9”x13”) using butter, extra virgin oil or avocado oil.
Layer the following ingredients in the order listed in the the baking dish, crock pot, or Instant pot:
- 1 lb. ground meat. Drop meat single layered in small bite sized dollops with thin layers of cabbage over top to prevent the meat from binding during baking
- 1 medium onion, chopped
- The seasonings: 2 Tbsp parsley, 1 tsp salt, 1/8 tsp pepper, 1/8 tsp cayenne
- Top with remaining chopped cabbage.
- Pour sauce over the cabbage. If baking in the oven, make sure the cabbage is covered in sauce but keep the sauce about 1.5” below the top of the baking dish so that it doesn’t overflow while baking.
To bake:
- In oven: Cover baking dish tightly with a lid or foil. Bake for 1 hour.
- For crock pot or Instant Pot: Lid and cook on high 4-1/2 hours.
Remove the bay leaf and serve.
- Halupki is great over mashed potatoes or eaten on its own.
- This recipe makes a lot. Extra can be frozen for later meals!
That’s it for now! LMK if you make this (you can tag me on Instagram)
Best in health through awareness!
