Monday, March 23, 2015

Tonnato Spread - naturally low FODMAP

I'm always looking for sandwich style fillings which are protein rich and fit my low FODMAP diet.  They also have to be tasty or I'd really rather not.

I saw this one demonstrated at a local food show recently by a previous Masterchef contestant, Courtney Roulston.  OK, she demonstrated it as a traditional Italian sauce usually served with poached veal (Vitello Tonnato), but take out the oil and presto-change-o, a spread.

I serve this in sandwiches or spread on cruskit type biscuits for lunch with slices of fresh tomato and cracked black pepper.  If I am keeping the carbs low, I dollop into iceberg lettuce leaves with grated carrot, seeded and chopped tomato, some chopped parsley and more black pepper.

It could also go into vol-au-vent cases for a retro party nibble.



  • 185g tin tuna in olive oil (I use Sirena brand.  I also use the chilli flavoured one because the chilli works well for us but it's not traditional)
  • 4 boiled eggs
  • 2 anchovy fillets
  • 2 teaspoons baby capers (rinsed*)
  • 1 lemon, zest and juice (or to taste.  About 2 tbsns juice and 2 tspns zest to start)  OR  1 tbspn lemon juice and 1 preserved lemon rind (rinsed*)
  • 1 tbspn chopped chives or garlic chives


  • Bung the lot in a blender, including the oil from the tinned tuna.  Blend to a smoothish paste.  I prefer it just shy of utterly smooth.
  • Taste and adjust seasonings.  I tend to add more lemon juice but remember the flavours develop over time.
  • This will keep in the fridge for a week or so.

*It is important to rinse the capers and the preserved lemon rind as the salt can be overpowering

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