Gluten Free · Low FODMAP · Recipes

Avocado Egg Salad | Intro To Low FODMAP…

I am not the detoxing type.  I don’t think that I have it in me to juice cleanse.  I love to eat.  Period.  That being said, I completely wrecked my system over the holidays.  Stress eating.  Fun eating.  Just eating.  Drinking.  You name it.  So, at the turn of 2014 I wanted to try something new.

I have been tested for lactose intolerance…don’t have it.  I have been tested for Celiac Disease…don’t have it.  And my gastroenterologist has basically been like, “You are a healthy 20-something.  I am not too worried.”  Uh, what?  So, I took to the internet to self-diagnose…woot!  FTW!  [Disclaimer: I also love sarcasm.]  Anywho, I started coming across the low FODMAP diet out of Australia when it came to eating around my symptoms.

In short, FODMAP is an acronym for a bunch of science terms that none of us are going to understand, but it has to do certain carbs and sugars…and how to limit or eliminate them in your diet, because of how the alcohols they produce break down in your small intestine.  The key is to not eat the FODMAPs, but eat low amounts of them.  Hence, the Low FODMAP Diet.

I ended up downloading a great app to help me get on my feet with the diet: The Monash University LOW FODMAP Diet.  Yes, it is a little pricey ($9.99)…but if you are feeling a little overwhelmed by the science words, it really helps.  You can set it to your digestive terms (if you know them) or you can use it with the general low FODMAP terms.  There are recipes, a grocery list, and a full list of foods that you should and should not eat.  The food list is awesome, because it uses the traffic light system for if the foods are good or bad on the diet.  Green, good to go.  Yellow, may not be the best, but go for it if you want.  Red, most likely going to cause a digestive flare.  And if it isn’t on the list, eat at your own risk.  For instance, I love apples.  Apples are also a good source of fiber and nutrition.  But after looking at the food list, it was red.  I probably shouldn’t have been eating apples.  Easy, right?

Luckily for me, I like almost anything and already ate most of the foods on the list.  So I started using the foods in the kitchen.  Avocado, good to go.  Eggs, great.  Mustard, even better.  Put it all together, and you have a delicious, protein-rich, Avocado Egg Salad.

low FODMAP avocado egg salad.
low FODMAP avocado egg salad.

[adapted from Two Peas And Their Pod.]

***
low FODMAP avocado egg salad:.

yield: 2-3 servings

  • 1/2 ripe avocado, scooped and chopped
  • 2 hard boiled eggs, chopped up [with yolks]
  • 1 hard boiled egg white, chopped [sans yolk]
  • 1 shake of onion powder [or to taste]
  • fresh cracked sea salt & pepper to taste
  • 2 sprays [from MISTO] apple vinegar
  • 1/2 tbsp yellow mustard
  • 1/2 tbsp dijon mustard
  • 1/2-1 tbsp mayo [or substitute Greek yogurt]

directions:

  1. Put chopped avocado, eggs, and egg whites into a bowl.  Mash and mix together with a spoon until the mixture starts to get creamy.
  2. Add both mustards, salt, pepper, onion powder, and sprays of vinegar.  Then add the mayo [or Greek yogurt] as needed to get to your desired consistency.  Continue to mix.
  3. Serve on gluten free bread or your favorite cracker.

[NOTE: Store in the refrigerator.  Best served fresh, because it only keeps for 24-48 hours…the avocado will still turn brown in the mixture.]

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