Thursday, January 9, 2014

Veggie breakfast hash

Nika, the malamute, and Bailey, the cat, conspire to takeover my computer.
I love veggies and fruits but not all veggies/fruits love me. That's why I have added the FODMAPs diet to the Paleo Autoimmune Protocol.  FODMAPs is basically a diet that limits but does not eliminate foods that contain: lactose, fructose, fructans, galactans and sugar alcohols. These compounds are not tolerated by individuals who lack the enzymes to digest them. See this link for more information:

Garden veggie breakfast (or anytime) hash
As I read over the FODMAPs diet information, everything about my problem with veggies and fruits made sense to me. I don't have the necessary enzymes to digest them which creates numerous digestive problems for me and leads to bacterial overgrowth. In some cases, you can eat just a small quantity of the high FODMAPs foods without having any problem.

If you eat too many high FODMAPs foods in one meal, you probably will pay for it if you are sensitive. I can attest to that. I recently made a delicious veggie breakfast hash (or anytime hash) that was loaded with veggies. I was trying to copy a dish I had seen at a local restaurant. Unfortunately, it contained five high FODMAPs vegetables. Boy, did I enjoy it until a few hours later when the digestive distress hit.

If you don't have any problem with cauliflower, beets, onions, avocado or artichokes, you're going to love this dish. But the great thing is you can substitute other veggies, make it vegetarian or add meat. I used cauliflower mash for the base but another possibility is sweet potato mash or even diced roasted sweet potatoes.

Garden veggie mash with ground turkey
Here's what you need:

2-3 cups spinach
2-3 leaves kale, torn into small pieces
1/2 avocado, diced
optional: garlic, to taste (also high FODMAPs)
1/2 onion, sliced
6 artichokes hearts
2 zucchini, diced
1-2 T. olive oil
1/4 cauliflower, steamed and pureed with coconut milk
protein of choice: diced tofu, ground turkey, egg are possibilities

Here's what you do:

Make your cauliflower mash for the base. Steam the cauliflower, cut into florets, about 5 minutes. Cool slightly. Toss the cauliflower florets into your food processor with salt and pepper, and 1/4 cup coconut milk. Process until the mixture resembles mashed potatoes. Set aside.

Heat a large skillet with 1-2 T. olive oil. Saute the onion until soft. Add the diced zucchini, artichoke hearts and continue sauteeing until tender. Finally, toss in the kale-spinach mix. Cook until wilted. Season with salt and pepper. After plating up your hash, garnish with diced avocado.

"Mom will never suspect a thing. We even turned off the computer."
This hash makes a great breakfast for the AIP diet. But you can eat it anytime. It's also easily modified for the FODMAPs diet. The next time I make it I will use just 1/4 avocado, FODMAPs recommended. I might try spaghetti squash for the base.

Recipe contributed to:

1 comment:

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