The other day I took my mother-in-law out for lunch for her birthday. I am very fortunate to have a mother-in-law that I have such a good relationship with. And it was so nice to spend a couple of hours together to chat and catch up without the distraction of children or cooking or anything else.
We made our way to a local cafe that I had been to a couple of times for coffee, but not for lunch. I was going with the hope that I would find something suitable on the menu, the hope for something delicious. But as most of us low FODMAPers have probably experienced, I just wasn’t quite sure what I could expect.
There were several dishes I could have chosen from, but settled on a frittata with a side salad. The frittata had sweet potato, feta, olives and spinach, which are all favourites of mine. The generous serve was quite yummy with sweet orange bites of potato that were contrasted by the salty cheese and olives. I have since had a go at recreating the frittata at home and thought I would share it with you.
To start, I was mindful about the quantity of sweet potato as the Monash University recommended serving size is <½ cup due to its moderate mannitol content. The rest of the ingredients I measured out so there was a nice even scattering of each in the pan. I found some feta that was flavoured with basil pesto (no garlic!) that added some more flavour. I gave the eggs a good whisking to incorporate a bit of air. This really is a simple dish that you could play around with depending on what ingredients you have handy. We enjoyed the frittata warm with some grilled lamb, and the leftovers have supplied me with a quick tasty lunch the last couple of days.
Low FodMap Baked Frittata Recipe
- 350g peeled and diced sweet potato (kumara)
- 40g baby spinach
- 100g diced feta
- 50g kalamata olives, halved lengthways
- 6 eggs
- 1/3 cup (80ml) milk or cream, lactose free if required
- salt and pepper
- 100g baby roma tomatoes, halved
- Preheat oven to 190°C. Grease and line the base and two sides of a 20x30cm pan with baking paper.
- Steam the sweet potato for 10 minutes or until tender.
- Roughly chop or tear the spinach and place into a bowl.
- Put the hot sweet potato on top and let the heat wilt the spinach; cool slightly.
- Add the feta and olives and gently mix; spread evenly in the prepared pan.
- Whisk the eggs and milk or cream with a pinch of salt and pepper until frothy.
- Pour over the vegetables in the pan.
- Arrange the cherry tomatoes evenly on top.
- Bake for 20-25 minutes until the eggs are set and the top has started to turn golden.