Low Fodmap Baked Eggs & Hash Browns Receipe

Ingredients for baked eggs:

  • ½ red pepper
  • 1 can chopped tomatoes
  • 1 tsp tomato paste
  • 2 eggs
  • 200g spinach
  • ¼ cup grated parmesan
  • Garlic-infused oil
  • Salt
  • Pepper
  • Cumin
  • Chilli flakes

Steps for Low FodMap baked eggs:

  1. Start by chopping the pepper into small pieces and add it to a large pan with a drizzle of garlic-infused oil. Cook on a medium heat for 2 minutes then add the chopped tomatoes and tomato paste.
  2. Add half the spinach to the pan and all the seasonings, with quantity depending on preference. I decided on 1 tsp chilli flakes, 1 tsp cumin and a big sprinkling of salt and pepper. Leave the mixture to cook on a low heat for about 5 minutes.
  3. In a separate pan, add a drizzle of garlic-infused oil and cook the remaining spinach until wilted.
  4. Pour the tomato mixture into a deep oven-proof dish and top with the wilted spinach. Crack two eggs on top of the mixture and cover with grated parmesan and an extra sprinkling of salt and pepper.
  5. Put in the oven on 180°C for 15 minutes, or until the egg looks set. If you want a hard boiled egg, cook for an extra couple of minutes. When the baked eggs are ready, remove them from the oven and add an extra sprinkling of parmesan.

Ingredients for “hash browns”:

  • 2 medium-sized sweet potatoes
  • 1 egg white
  • 1tsp cumin
  • Salt
  • Pepper
  • Rapeseed oil

Steps for Low Fodmap hash browns

  1. Peel and grate the sweet potatoes. Dry them as best you can – I squeezed out excess liquid with some good old-fashioned kitchen towel. Perhaps you can find a better way of doing this!
  2. In a bowl, mix the grated potatoes with the egg white. Add a sprinkling of salt and pepper and the cumin for an extra kick. Divide the mixture in half. Take the first half and, using your hands, compact it into the shape of a flattened ball. Add it to a pan with a drizzle of rapeseed oil (or whichever oil you prefer).
  3. Cook each side for about 4 minutes, maintaining the shape when you flip it over. Repeat with the second batch of potatoes.

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Low Fodmap Baked Eggs & Hash Browns Recipe

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Hello I am the LowFodMap Guy from London. As a fellow sufferer of both IBS / SIBO - I have been in successful recovery thanks to the low fodmap diet. Please ask me any questions below

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