Experience the blend of flavor and gut-friendly nutrition with our Low-FODMAP Vegetable Frittata. Tailored for anyone navigating the challenges of IBS, this recipe embodies the essence of making dietary management enjoyable and stress-free, a key theme we explored in Gut Harmony: The IBS Guide for a Happier Gut.
Drawing inspiration from the blog's advice on incorporating diverse, low-FODMAP ingredients into meals, this frittata is a vibrant example of how to bring those tips to life on your plate.
Ingredient Insights:
Eggs: A staple in low-FODMAP diets, eggs are protein-rich and generally well-tolerated by those with IBS, making them an excellent base for our frittata.
Unsweetened Nut Milk: We opt for nut milk as a lactose-free alternative, ensuring our recipe remains digestive-friendly without compromising on creaminess.
just better.® Prebiotic Fiber: This ingredient not only adds fiber to support gut health but does so without triggering IBS symptoms, thanks to its low-FODMAP classification.
Aged Cheddar Cheese: Aged cheeses are lower in lactose, fitting into a low-FODMAP diet more comfortably and adding depth of flavor. (You can easily skip the cheese or opt for a dairy-free version!)
Avocado Oil: Chosen for its neutral taste and health benefits, avocado oil is a gut-friendly fat that enhances the frittata’s texture without adding digestive stress.
Red Bell Pepper, Carrots, Chives, and Baby Spinach: Selected for their low-FODMAP properties, these veggies offer nutritional benefits and vibrant colors and flavors, making the frittata both colorful and comforting.
By carefully choosing ingredients that align with low-FODMAP guidelines, this recipe supports digestive wellness while delivering on taste. It’s a testament to the idea that managing IBS mindful meal planning can be delicious and varied.
Happy Belly Vegetable Frittata
Ingredients:
6 Large eggs
¼ Cup unsweetened nut milk
4 Tablespoons just better.® Prebiotic Fiber
½ Cup grated hard cheese like cheddar (aged cheeses are low in lactose)
1 Tablespoon avocado oil
½ Cup diced red bell pepper
½ Cup chopped chives or green parts of spring onions (for an onion flavor without the FODMAPs)
1 Cup baby spinach
½ Cup sliced carrots (thinly sliced to ensure they cook through)
Salt and pepper to taste
Instructions:
Preheat Oven: Set your oven to 375° F
Ready an oven-proof skillet or prepare a baking dish for later transfer if your skillet isn't oven-proof.
Whisk together eggs, just better.® fiber, and unsweetened nut milk in a bowl
Add the grated cheese to this mixture and season with salt and pepper.
Sauté Vegetables: Warm the avocado oil in the skillet over medium heat.
Add the diced red bell pepper and sliced carrots, cooking until they're just tender, about 5 minutes.
Stir in the spinach and chives or spring onions until the spinach wilts.
Combine and Cook: Pour the egg mixture over the vegetables in the skillet, ensuring an even spread.
Cook on the stovetop for 2-3 minutes until the edges start to set.
Bake: Move the skillet (or transfer to a baking dish) to the oven.
Bake for 15-20 minutes, until the frittata is set and the top has a slight golden hue.
Cool and Serve: Let frittata cool for a few minutes before cutting into slices. Serve warm.
Tips:
Cheese Options: Using aged or lactose-free cheese helps keep this dish low FODMAP. Adjust the type based on tolerance and preference.
Herb and Veggie Flexibility: Feel free to adjust the low FODMAP vegetables and herbs based on availability, individual tolerance, and personal preference.
Using just better.® Prebiotic Fiber in this frittata underscores how simple it can be to adapt your favorite dishes to support your digestive health. It's certified low-FODMAP and seamlessly blends into any recipe, ensuring you don’t have to give up the foods you love. With just better.®, you’re not just eating well; you’re giving your gut the gentle support it needs.
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