Eggamole - a FODMAP friendly spread

The boiled egg is the FODMAP intolerant's friend but it is one of the most boring foods ever.

In my ceaseless search for protein rich and tasty sandwich fillings, I invented this. This spread saw me through many a dark day in the search for a treatment that worked.

Like the Tonnato spread, it goes on sandwiches and dry biscuits, or as an addition to a salad.

Avocadoes are are high in Polyols (the P in FODMAP), but in the serving quantity for this recipe, should be tolerable to most on a low FODMAP diet.

EGGAMOLE

makes 4 servings

INGREDIENTS

• 4 boiled eggs
• 1/2 avocado
• 1-2 teaspoons seeded mustard, or to taste (our favourite is a chilli mustard but go with your preferred flavour profile)
• splash of lemon juice (to stop discolouration)

METHOD

• Bung in a blender or mash together with a fork.  I prefer it a bit of texture so usually fork it.

This will last in the fridge for up to a week but it discolours so is best made in small batches.

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.

TONNATO SPREAD

INGREDIENTS

• 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

METHOD

• 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