Tag Archives: eggs

Kale, Sweet Potato, Feta, & Bacon Frittata (Low FODMAP)

This frittata recipe is great for an easy weeknight dinner. If you prep the ingredients and cook them ahead of time it will take no time at all. You can add and subtract ingredients. For example, use white potatoes instead of sweet potatoes, take out the bacon or the cheese if you don’t want them, add spinach instead of kale, etc. This recipe meets the cutoff of 1/2 cup sweet potato per serving.

If you’re using bacon, cook it first in an ovenproof pan.

bacon

When the bacon is crispy, remove it from the pan and place on paper towels to drain. Wipe up some of the bacon grease with a paper towel, leaving about 1 Tbs in the pan. Add the garlic to infuse in the fat.

garlic

Add the sweet potatoes and cook until soft, about 10 minutes. While they are cooking, mix together the eggs and water.

sweet potatoes

Add kale and cook until wilted. Sprinkle the bacon and feta on top.

Frittata ingredients

Pour the egg and water mixture over all the ingredients.

Frittata 2

Cover the pan and cook for about 3 minutes. Transfer to the oven without the lid and cook under the broiler for 6-9 minutes. The timing will depend on the strength of your oven.

Low FODMAP Frittata

Kale, Sweet Potato, Feta, and Bacon Frittata (Low FODMAP)

Ingredients:
4 slices of bacon
1 garlic clove (for infusing)
2.5 cups diced sweet potatoes (1/4 inch squares)
5 stalks of kale
8 eggs
1/4 cup water
1/2 cup feta

Instructions:
1. Cook the bacon in an oven-proof skillet (8-10 inches) until crispy, remove and crumble
2. Pour out some of the bacon grease, so 1 Tbs remains.
3. Saute garlic clove in the bacon fat for about 1 minute. Remove and throw away.
4. Add sweet potatoes. Cook on medium heat for about 10 min until potatoes are soft, mixing occasionally. While potatoes are cooking, mix up the eggs and water.
5. Add kale and cook until wilted, about 1-2 minutes.
6. Sprinkle bacon and cheese on top of vegetables.
7. Pour egg mixture over all ingredients.
8. Cover pan and cook on medium for about 3 min.
9. Transfer the entire pan to the oven and broil for about 6-9 minutes. This will vary based on hot hot your oven gets. Check on it frequently to be sure it doesn’t burn. It will be finished when the top is brown and eggs are cooked through.
10. Let cool and slice into 4 slices.

 

 

Matzo Brei (low FODMAP)

This past Monday my husband and I hosted Passover at our house for our family and some friends. Passover is a Jewish holiday that celebrates our freedom from Egyptian slavery many years ago. The first two nights of Passover are traditionally spent doing a Seder which includes telling the story of Passover, prayers, some songs and other traditions, as well as a big meal.

Here’s our Passover table:
passover table

The story of Passover tells us that when the Jews were finally freed from Egypt they had to leave in such a hurry that they did not have time for their bread to rise. This is why we eat matzo (unleavened bread) on Passover.  During this time I think it’s also important to think about all the people in this day in age who are still not free.

A typical weekend breakfast on Passover is something called matzo brei. Some people even eat it all year because it’s so tasty. Think of it as Passover french toast. There are a couple different ways to make it. One way is more like french toast – more matzo and less egg that’s cooked kind of like a pancake. I personally like more egg and less matzo, cooked like scrambled eggs. To make a gluten free, low FODMAP version of matzo brei, just use gluten-free matzo! Yehuda gluten free matzo is made with tapioca and potato starches and is delicious. In fact, it tastes even better than regular matzo, probably because of the added oil.
matzo brei ingredients

To make matzo brei (for 1 person), scramble two eggs with a little bit of water in a small-medium sized bowl. Then soften the matzo. Run one and half sheets of matzo under warm water for 10-15 seconds, then break it up and let it sit in the scrambled eggs for about 5 minutes.
matzo brei soaking

Next, melt some butter in a medium pan and cook the matzo brei like scrambled eggs. Serve with maple syrup and enjoy!

matzo brei
Matzo Brei (low FODMAP)
Serves 1

Ingredients:
2 eggs
1 Tbs water
1 1/2 sheets of gluten free matzo
1 tsp butter
Maple syrup for serving

Instructions:
1. With a fork or whisk, beat two eggs with 1 Tbs water in a small–medium sized bowl.
2. Run matzo under warm water for 10-15 seconds to soften it.
3. Break matzo into small-medium sized pieces and mix them into the eggs gently. Let sit for about 5 minutes.
4. Head 1 tsp butter in a medium frying pan. Add egg matzo mixture and cook for about 3-4 minutes, stirring constantly until eggs are cooked through.
5. Serve with maple syrup.