My Low FODMAP Vegetable Piadifrittata Bowl with pumpkin, miso eggplant, tofu marinated and grilled, beetroot chips and almond slivers, features a seaweed piadifrittata as the base (see video) and a series of simple vegetable preparations suitable for a low FODMAP diet.
I used a low FODMAP certified piadina from MyRea.
I cooked the pumpkin in an air fryer, sautéed the eggplant in a pan with miso, marinated the tofu in soy sauce and ginger and then grilled it, and finally garnished with beetroot chips also cooked in an air fryer and almond slivers.
On the blog, you can find other low FODMAP recipes:
- Difficulty: Easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Cooking methods: Stovetop, Air Fryer
- Cuisine: Contemporary
- Seasonality: All Seasons, Fall, Winter
Ingredients
- 4 eggs
- 1/4 cup aged parmesan
- to taste sea lettuce flakes (discount code travelingandeating)
- 2 low Fodmap flatbreads (or gluten-free)
- to taste salt
- to taste extra virgin olive oil (discount code: selene10)
- 4.4 oz tofu
- 1 tbsp gluten-free soy sauce
- 1 tsp lemon
- to taste ginger powder
- 7 oz pumpkin
- to taste extra virgin olive oil (discount code: selene10)
- to taste rosemary
- to taste salt
- 1 eggplant
- 0.88 oz miso
- to taste ginger powder
- 1 boiled beetroot
- to taste extra virgin olive oil (discount code: selene10)
- to taste salt
- to taste sliced almonds
Steps
1. Prepare the frittata flatbread (base):
• Beat the eggs with parmesan, salt, and seaweed. Be mindful of the seaweed’s saltiness.• Cook in a lightly greased non-stick pan, forming 2 frittatas. Top each with a flatbread, flipping and letting the cooking finish for a few seconds in the pan.
2. Tofu Marination and Cooking:
• Marinate the tofu with tamari, lemon, and ginger for 30 min.
• Grill or sear in a pan until golden.3. Pumpkin:
• Slice the pumpkin thinly, season with oil, salt, and rosemary.
• Cook in the air fryer at 356°F for 10 minutes.4. Miso and Ginger Eggplant:
• Brown eggplant cubes in a pan with oil, then add miso paste dissolved in 1 cup of water and ginger.
• Cook until soft and well glazed.5. Beetroot Chips:
• Thinly slice the beetroot, season with oil and salt.
• Cook in the air fryer (with parchment paper) at 356°F for 15 minutes until crispy.
Final Composition:
• Place the piadifrittata at the bottom of each bowl.
• Add the marinated tofu, grilled pumpkin, miso eggplant, chips, and toasted almonds.
• Drizzle with leftover marinade sauce or prepare another dressing with tamari, lime, and ginger.
FODMAPs
🌟The FODMAPs acronym encompasses a series of nutrients that
contribute to intestinal fermentation impacting the microbiota, namely:
📍fructose (in excess compared to glucose)
📍lactose
📍polyols (especially sorbitol and mannitol)
📍FOS (fructo-oligosaccharides including inulin)
📍GOS (galacto-oligosaccharides)
➡In individuals with irritable bowel syndrome (IBS) like me, they can cause bloating, pain, gas, and bowel changes.
➡The low FODMAP diet, developed by Monash University, reduces these symptoms, but can be complicated to follow without targeted products, and this is where MyRea comes in.
⭐Myrea products are designed to be consumed in all 3 phases of the #lowfodmapdiet, such as:
🌯BIO low FODMAP PIADINA: light, digestible, lactose-free, and without fructans.
🌟All products can be purchased on the website www.myrea.it
with my discount code: ❌travelingandeating10❌
with my discount code: ❌travelingandeating10❌
