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.

Teryaki Chicken Meatballs - low FODMAP style

This recipe is lifted in the main from Kate Scarlata's website.  Kaye is a dietician specialising in IBS and FODMAPs and her site is worth a read if you are interested in that sort of thing.

I found it when we had to deal with a bulk buy of chicken breast mince.  What can I say, breast of chicken is high protein, low fat and one of the few meats my delicate digestion can cope with.  When it's 70% off at the supermarket, of course I'm bringing it home. 

I made it as described the first time but the sauce was too sweet and didn't have the balance of flavours we expect from Asian-style dishes.  The meatballs themselves, though, are delicious and quite versatile.  I make them small for better portion control and quicker cooking.

Great tossed through a tomato/marinara sauce and served over gluten free pasta, or served on rice with steamed veg and a little gluten free sauce.  Also good with salad ingredients in a corn tortilla.

Goes well on a toothpick with a dipping sauce for parties.

Teriyaki Chicken Meatballs 

serves 4-6

INGREDIENTS

• 500g chicken breast mince
• 1/4 cup rice crumbs
• 1 egg
• 1 tablespoon fresh minced ginger
• 2 teaspoons of ajvar or sample ole
• 2 spring onion tops (the green bit), very finely chopped (or a mix of spring onion tops and garlic chives)
• 1 tablespoon gluten free soy sauce
• 1/2 tablespoon toasted sesame oil or garlic oil

METHOD

• Preheat oven to 180C.
• Line an oven tray with baking paper, a silicone baking sheet, or spray with vegetable oil.
• Mix all ingredients in a bowl.  I use my hand to get a good distribution of ingredients.
• Using a teaspoon of the mixture at a time, roll meatballs.  I get 40-45.
• Bake for about 20 minutes or until cooked through.

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