serves 5
Time ~ 40 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~
Ingredients
2 large white potatoes (a)
1 choko (b)
1 leek (c)
3 green drumhead cabbage leaves, approximately 1 cup (d)
10 dark green tips of spring onions (e)
7 eggs
100 mL SoGood soymilk
1/2 tsp salt
1 tbsp chives
3 tbsp canola oil (f)
Moderate salicylate optional additions
1 carrot
1 zucchini
Foodnotes
(a) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(b) Choko is also known as chayote, see photos here. This recipe can be made without choko – see notes below. Choko is low FODMAP for fructans at 1/2 cup (84 g, The Monash University Low FODMAP App, Feb 2018)
(c) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(d) Green drumhead cabbage is low FODMAP at 1 cup (94 g, The Monash University Low FODMAP Diet App, 2018)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321)
Instructions
- Thickly peel (double peel) potatoes, choko and (optional) carrot and zucchini. Slice thinly (~ 2-3 mm) and cut large slices in half.
- Rinse dark leaves of leek, cabbage and green tips of spring onion and chop finely (keeping leek separate).
- Heat 1 tbsp canola oil in a large frying pan on high heat.
- (Moderate salicylate option) Add the carrots to the frying pan and cook for about 2 minutes
- Add potato and choko to the frying pan and cook until the potatoes start to go clear. Add more canola oil as required.
- Add leek and (moderate salicylate) zucchini to the frying pan and stir until potatoes start to brown.
- Add cabbage and green tips of spring onion and cook for about 5 minutes until cabbage starts to soften.
- Rinse chives
- Beat eggs with SoGood, salt and finely chopped chives (use scissors)
- Turn heat down to medium low and pour in egg mixture.
- Cook until egg mixture solidifies (~ 20 mins). This can be done on the stove (good for gas stoves) or in the oven at 180 deg C if the frying pan fits (preferential for electric stove/oven). If you are having a problem with the bottom burning, cook in the oven instead.
- Serve immediately, with a side of salad. To avoid amine build up, freeze immediately if not eating straight away.
Personal notes
Frittata can be a bit time consuming, although it is a lovely dinner in summer or as a snack. The same recipe can also be used to make quiche or mini-quiche when using Genius shortcrust pastry, and so could be good to bring to a picnic or a party.
Chokos can be hard to find – they are not usually available in supermarkets, but can be found in local produce markets when in season. Out of season, when chokos are difficult to source the frittata can be made with the moderate salicylate options instead – carrot, zucchini and even sweet potato (low FODMAP at 1/2 cup, add to frying pan with potato).
My frying pan is too big for the electric stovetop and so the frying pan is not heated uniformly. I cooked the frittata for 15 mins on the stovetop and then finished it off for 5 mins in the oven.
