low FODMAP feta-spinach frittata (v)

Recipes

low FODMAP feta-spinach frittata (v)

A lovely spinach and feta frittata served with a mixed Italian salad and cherry vine tomatoes (with a delicious mustard dressing) [serves 2]

Contains allergens: Eggs, milk, milk (feta cheese), mustard

πŸ₯• Ingredients:

For the frittata:

  • Maris Piper or King Edward (starchy) potatoes
  • 0.5 tablespoon butter
  • 70g spinach
  • 3 eggs
  • 100ml lactose free milk
  • 70g feta cheese
  • 0.5 teaspoon fresh thyme
  • 1 tablespoon olive oil
  • 0.5 bunch fresh spring onions
  • Salt and pepper to taste

 

For the side salad dressing:

  • 0.5 tablespoon rice vinegar (or white wine vinegar)
  • 1.5 tablespoons garlic infused olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • Salt and pepper to taste

 

For the salad:

  • 80g watercress salad or Italian leaf salad
  • 6 vine cherry tomatoes

 

🍳 Equipment:

  • Oven
  • Saucepan: Medium size
  • Frying pan: 28cm diameter
  • Bowl: Medium (salad bowl size)
  • Bowl: Small (breakfast bowl size)
  • Baking dish: Smaller than 20x20cm
  • Colander
  • Chopping board
  • Cooking cutlery: Teaspoon, tablespoon, wooden stirring spoon, vegetable knife
  • Parchment paper

πŸ’šΒ low FODMAP truths:

  • Spinach: Limit large quantities (143g), spinach contains moderate amounts of oligo-fructans

 

  • Feta cheese: Some brands are naturally lactose free (i. e. low FODMAP) if the carbohydrate/sugar content per 100g is less than 0.5g

 

  • Garlic infused olive oil: Use garlic infused oils. Do not use garlic oils that are ‘flavoured with garlic’ (containing garlic extract = high FODMAP)

 

  • Cherry tomatoes: Limit large quantities (222g or approx. 13 cherry tomatoes), they contain moderate amounts of oligo-fructans

 

  • Butter and olive oil: Do not contain FODMAPs. However, they are high in fat and when consumed in excess, they can be an additional symptom trigger

πŸ₯” POTATO, SPINACH AND FETA FRITTATA

 

1. Preheat oven (200 degrees ♨️)

 

2. Colander and chopping board, prepare potatoes:

+ 2 large potatoes (approx. 400g) [ πŸ’πŸ»Β wash in colander. Peel. Cut on chopping board into medium dices ]

 

3.Β InΒ saucepan, boil potatoes:

 

4. In frying pan, cook spinach (medium ♨️):

+ 0.5 tablespoon butter
+ 70g spinach [Β πŸ’πŸ» don’t overcook ]

 

5. In bowl, mix:

+Β 3 eggs
+Β 100ml lactose free milk
+ Salt and pepper to taste
+Β 70g feta cheese [ πŸ’πŸ»Β crumble with your fingers ]
+ 0.5 teaspoon fresh thyme Β [ πŸ’πŸ»Β don’t chop, rip from stem with your fingers ]
+Β Cooked spinach

 

6. In frying pan, roast potatoes and sautΓ©e spring onions (medium ♨️):

+ 1 tablespoon olive oil
+ 0.5 bunch fresh spring onions chopped [Β πŸ’πŸ» only green parts, dispose of white partsΒ ]
+ Salt and pepper to taste

Roast until potatoes are golden and spring onions are sautΓ©ed Β [Β πŸ’πŸ»Β don’t burn ]

 

7. Oven, bake the frittata:

+ Lay parchment paper into small-ish baking dish [Β πŸ’πŸ» smaller than 20x20cmΒ ]
+ Put potatoes and spring onions first
+ Pour egg mixture over it

Bake in oven 25 to 30 minutes

 

πŸ₯—Β SIDE SALAD

 

1. In small bowl, mix:

+ 0.5 tablespoon rice vinegar (or white wine vinegar)
+ 1.5 tablespoons garlic infused olive oil
+ 1 teaspoon Dijon mustard
+ 1 teaspoon maple syrup
+Β Salt and pepper to taste

 

2. In medium sized bowl, mix:

+ 80g watercress salad or Italian leaf salad
+ 6 vine cherry tomatoes Β [Β πŸ’πŸ» cut with knife but don’t cut through, then squeeze with hands into bowl ]

 

3.Β Mix dressing with salad

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