This low FODMAP version of baked eggs provides a great source of protein, omega-3 fats, vitamin C, lycopene, and B vitamins.
Asafoetida is a resinous gum derived from a perennial fennel plant, that is often used in Indian cooking as an onion and garlic replacement.
Serves 2
1 tbsp. extra virgin olive oil
1/2 tsp. asafoetida
1 tin organic tomatoes
1 tsp. dried mixed herbs
Large handful spinach or kale
4 organic eggs
Sea salt and freshly ground black pepper, to taste
40g grated cheddar cheese (optional)
Fresh parsley, to garnish
Preheat the oven to 220°C. Heat the oil in a small frying pan, add in the asafoetida, tomatoes, and herbs, and season well. Allow to simmer for about 5 minutes.
Divide this mixture between 2 small ceramic dishes. Wilt the spinach or kale in the fry pan and then place it on top of the tomato sauce.
Crack in two eggs in each dish, season, and scatter with a small handful of grated cheese (if using).
Place in the hot oven and cook for around 10-12 minutes or until the cheese is melted and bubbling (if using).
Garnish with chopped parsley and serve.
Helen Ross is a Registered Nutritionist ® specialising in gut health and IBS support. If you'd like to know more about eating for a healthy gut, or lifestyle tips for keeping your gut healthy, book in for a FREE call here to discover how she can help you.
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