I feel like a lucky duck because I don't have any food allergies. Many of my friends and family have food allergies and sensitivities and need to follow special diets so they feel their best. And here I am taking it for granted that I can scarf down a peanut butter and jelly sandwich with impunity.
Several folks in my life follow a low FODMAP diet to help maintain good gut health. A low FODMAP diet avoids gluten, dairy, certain sweeteners, and a pretty long (and seemingly random to those of us uneducated about Fermentable Oligo-Di-Monosaccharides and Polyols) list of foods like onions, garlic, legumes, avocado, apples, and artichokes.
Since I'm an admitted food nerd, I get pretty psyched about a dietary challenge. It's fun to come up with a delicious recipe that all of my loved ones can enjoy! When we had a gang over for brunch recently, I served this Southwest Breakfast Bake that was flavorful and friendly for a low FODMAP diet. Chipotle chili powder gives smokey depth to the dish and green chiles add just the right amount of heat. I think you'll enjoy it...low FODMAP diet or not.
Let's get cooking!
Gluten-Free, Low FODMAP Southwest Breakfast Bake
Adapted from all over the internet (Sorry I can't remember specifics!)
1 tablespoon olive oil
1 pound ground beef
1 1/2 teaspoons cumin
3/4 teaspoon chipotle chili powder*
1 medium white sweet potato**, peeled and grated
2 cups spinach, roughly chopped
3 tablespoons chopped cilantro
2 tablespoons canned chopped green chiles
12 eggs, whisked
Salsa, hot sauce, and extra chopped cilantro for serving (optional)
Preheat oven to 375 degrees. Grease a 9" x 13" baking dish and set aside.
Heat oil in a large skillet over medium-high. Add beef and cook, stirring occasionally, until beef is cooked through, about 8 minutes. Stir in cumin and chipotle chili powder and cook for an additional minute, until the spices are fragrant.
Stir in sweet potato and salt to taste. (I used about a teaspoon of salt.) Cook 5 minutes, stirring occasionally. Add spinach and cook until it's wilted, about 2 minutes. Turn off the heat and stir in cilantro and green chiles. Taste for seasoning and add a little more salt or spice if necessary.
Spread beef mixture into prepared pan. Pour eggs over top and shake the pan a little so the eggs settle and mix in with the beef. Bake 25-30 minutes, until eggs are set in the middle. Serve warm with salsa, hot sauce, and extra cilantro.
* If you're following a low FODMAP diet, make sure you're using chipotle chili powder and not regular chili powder. Regular chili powder is a blend that typically includes onion and garlic powder, which are not FODMAP friendly.
**White sweet potatoes are a little bit less sweet than typical orange sweet potatoes. If you can't find a white sweet potato, feel free to substitute a regular orange sweet potato.