RECIPE: Low-FODMAP Migas, for Breakfast or Lunch

Low FODMAP breakfast or lunch migas

Scrambled plus.

Eggs. I’m a little obsessed with them, even if I (as I’ve mentioned before) so often mess them up. Still—poached, scrambled, omelette-ed, I love them all. And while I eat steel-cut oats for breakfast basically every day of my life (more, much more, on that soon), I’ve found that eggs often form a great basis for my new sandwich-less lunch lifestyle. I’ve talked before about the Feta Double Heada I sometimes have as a treat on weekends, and today I want to introduce another favorite. It’s a breakfast/lunch (there must be a word for that) with a Tex-Mex twist, but I’m not talking about huevos rancheros, as delicious as they are. No, today I’m talking migas.

Migas are basically scrambled eggs plus, and the “plus” I’m talking about here are crispy strips of corn tortillas. They’re fast and easy to make, endlessly customizable, and they go perfectly with a splash of your favorite hot sauce (I’m personally addicted to Frank’s, but Tabasco, Valentine, heck, even Sriracha* will do the job, though mind the garlic). A tomato salad on the side balances out the meal nicely and adds some brightness.

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BREAKFAST: Feta Double Heada Omelette

Toast? Who needs toast?

If you’ve read my Day in the Low-FODMAP Life post, you know I eat oatmeal for breakfast almost every single day. It’s easy to make, super-filling (and it lasts—I don’t get hungry an hour later), inexpensive, and with the right modifications (cinnamon! maple syrup! bananas!) it tastes great.

But there are mornings—usually weekend mornings—when I want something a little different. A treat. And when I do, I turn to eggs, despite my absolutely limited facilities in making them. (I love eggs and I cook them all the time, but I always manage to screw them up somehow—bits of shell in the pan, broken yokes, poorly-peeled hard-boiled ones—they’re sort of the great tragic relationship of my life). I used to think eggs absolutely had to be served with toast or a bagel, but I realized pretty early into my low-FODMAP adventure that this wasn’t necessarily the case.

Now one of my go-to special weekend meals is a big ol’ omelette, cut in half (the other half goes to my wife) and filled with something savory. I don’t get too fancy because I don’t like my omelettes overstuffed or too wet, so for this meal I just added crumbled feta cheese near the end. Now, feta doesn’t melt as nicely as cheddar or Emmental (it doesn’t melt at all, in fact), but I’m willing to make that sacrifice because next to parmesan cheese, good Greek feta cheese may be my favorite substance on Earth. (I can’t overstate my relief when I saw they were on the low-FODMAP list. Seriously. Can’t live without them. I don’t like adding watery tomatoes to the omelette itself, so we dice them up and serve them on the side with some fresh basil.

Now, you may have noticed a couple of other guests on the plate. It was initially hard to imagine eating eggs without bagels or toast alongside them, but corn crackers make a satisfying substitution. I shmear ’em with kopanisti, a feta (hence the double header) and red pepper spread I find pretty addictive. Kopanisti is often made with garlic (the kind I get is not), so you can always make your own by following a good, simple recipe and removing it entirely or substituting it with a dash of garlic oil. It’ll add a little spice to your breakfast, and is great for snacking on as well.

What’s your favorite omelette? Let me know in the comments below.