Low on energy? Short on time? Oh gosh, life can get so busy, can’t it? I hear ya and I am ready to help. I did a segment on The Social all about simple, healthy recipes you can throw together on nights when you “Just Can’t”. The first part of this post is all about breakfast inspired meals! In this article, the team and I included two of the recipes I shared in the segment, and ways to modify each one to be low FODMAP – we’ve got your back IBS’ers ;-). You can watch the full segment by clicking here or the image below. Hope these strategies help!
If you loved watching my segment on The Social, check out another one of my segments on Ways to Boost your Energy.
Quick Recipe: Fancy Toast
Breakfast can often be a quick meal in the mornings while rushing out the door. So why not take some principles from the quickest meal of the day and move them on over to dinner time! You could do a full on breakfast for dinner meal of scrambled eggs or an omelet with fried potatoes and salad, or try this fancy toast idea! pssst…. Watch the segment for more Fancy Toast Ideas.
Make it low FODMAP: Gluten-free, spelt sourdough or other low FODMAP bread is a good choice. Low FODMAP substitutions for the pear and blue cheese need to be made for my IBSers as well.
NOTE: Blue cheese has not been tested for FODMAPs, but some sources show it’s very low in lactose so it may be ok for you.
Alternatives for pear include strawberries paired with blue cheese/feta/goat and keep the arugula! OR try sliced tomatoes and mozzarella and swap arugula for spinach!
Makes: 1 serving
Time: 5 minutes prep
INGREDIENTS
2 slices of bread (spelt, sourdough, whole wheat – your choice!)
Handful of arugula
1 pear, sliced thinly
3 tablespoons blue cheese, crumbled
¼ cup walnut pieces
Drizzle of balsamic glaze (store-bought)
INSTRUCTIONS
Toast bread in toaster.
Once desired texture is reached, top with arugula, sliced pear, blue cheese, and walnut pieces. Drizzle a little balsamic glaze on top and serve.
The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.
Quick Recipe: Baked Eggs in a Potato
Eggs are an easy source of complete protein – you can do so many things with them, and they cook up so quickly! This is a unique and hands-free meal that comes together with next to no prep. The microwave comes in handy for this one to speed up the process.
Make it low FODMAP: Half a cup of sweet potato is low FODMAP, so you will likely be able to consume half a medium sweet potato without experiencing symptoms. Alternatively, use russet potatoes instead of sweet to enjoy the whole serving as a low FODMAP dish.
Makes: 2 servings
Time: 5 minutes prep, 25 minutes cook
INGREDIENTS
2 medium sized sweet potatoes
4 eggs
Handful of shredded cheddar cheese, mozzarella or feta
Fresh chives
Salt & pepper
INSTRUCTIONS
Preheat the oven to 350°F.
Poke holes in the potatoes with a fork. Place in microwave and cook on high for 7 to 10 minutes until cooked through.
Carefully remove hot potato from the microwave and slice in half. If needs more time, place back in microwave until center is cooked.
Scoop out about ½ cup (or more) of potato, leaving an edge around the outside of the hole. Crack and egg inside the potato. Season with salt and pepper and sprinkle cheese on top.
Place in oven on a baking sheet and cook for 20 to 25 minutes until done.
Serve with steamed greens or salad.
If this post reminded you of your love for breakfast foods, you can find more low FODMAP breakfast options in this post!
Wishing you good gut health & wellness,
Stephanie & The Team