A quick and easy recipe for filling up sensitive tummies when they’re not feeling happy. Eggs in Bread is also a budget recipe that won’t break the bank.
- 50g fresh green beans, trimmed (or frozen green beans)
- 25g cucumber
- 1/2 tsp extra virgin olive oil
- 1/4 tsp white wine vinegar
- 1 tsp fresh dill (or 1/4 tsp dried oregano)
- 2 slices of low FODMAP bread (see notes)
- Dairy-free spread – I use Nuttelex (you could use butter if you can tolerate dairy)
- 2 eggs
- Start by making the bruschetta topping. Wash the green beans, put them in a microwave-safe container with a splash of water, and cook for 1 minute (or 2 minutes if using frozen beans). Remove from the microwave and rinse in cold water. Dice the green beans and cucumber, put in a small bowl, add the oil and vinegar, plus dill (or oregano), then mix to combine.
- Heat a large non-stick frying pan over medium heat.
- Lay the slices of bread on a cutting board and lightly butter the bread on both sides with the dairy-free spread (or butter). Note: if your tummy is particularly sensitive to fats during a flare up, skip the buttering step – the bread won’t be as crispy, but the heat in the pan will still toast the bread. Use a large round scone cutter, about 7cm diameter, to cut a hole in the centre of each slice of bread.
- Put the bread slices and the ‘holes’ into the frying pan and cook for about 3 minutes until toasty and browned a little. Flip them all over. Then oil the centre of each hole (where the eggs will go) by putting a small amount of dairy-free spread into the centre of each hole. Add the eggs to the holes and cook for 3 minutes or until cooked to your liking. I’ve cooked them sunny side up with the yolks soft, but if you like them flipped over, you can do that.
- To serve, put the eggs in bread on a plate. Put the toasted holes beside them on the plate and top with the bruschetta mix.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally dairy-free and nut-free, and it can be made gluten-free with the right bread. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- If you don’t have fresh green beans, use frozen green beans instead. If you don’t have cucumber, leave it out. Or you could add in a small amount of tomato instead.
- If you don’t have fresh dill, dried oregano also works very well with the beans and cucumber.
- When choosing a suitable bread, try to select one that contains wholegrains or seeds so that you’ll get a good boost of fibre. Some sourdough spelt breads have this, but if you can’t find one, a spelt bread made using traditional sourdough techniques will be low FODMAP. It might be difficult to find a gluten-free bread that’s also low FODMAP and contains wholegrains, but a good alternative is to choose a gluten-free bread that has added fibre instead.
Low FODMAP Portion
- Serving Size: the whole recipe