22 February 2016

Vegetable quiches

Low FODMAP Vegetables Muffins

By Shirley Webber - Research Dietitian

These muffins are a personal favourite of our dietitian, Shirley, who follows a low FODMAP diet to manage her IBS symptoms 


 

Vegetables Muffins 


Makes 12


INGREDIENTS

  • 1 Red capsicum
  • 2 tomatoes 
  • 1 bunch chopped basil leaves 
  • Green tops of one bunch of spring onions 
  • 10 eggs 
  • ½ cup grated hard cheese (e.g. cheddar)
  • ½ tsp salt


METHOD

  1. Pre-heat oven to 180⁰C. 
  2. Rinse outer shell of eggs, crack into a large bowl and whisk  Chop the capsicum, tomatoes, basil and spring onion and mix into the whisked eggs. Add salt.
  3. Grate cheese and set aside.
  4. Spray muffin pans with non-stick spray. Pour mixture into the muffin tray.
  5. Sprinkle muffins with cheese. 
  6. Place tray in the oven at 180⁰C for 25-30 minutes.  

Low FODMAP Vegetables Muffins_29cbd780

TIPS

  • Muffins can be frozen to be enjoyed as an on-the-go breakfast for a couple of weeks. To defrost, place muffins in the microwave for 30 seconds to 1 minute.
  • You can swap the vegetables in this recipe for your favourite low FODMAP vegetables. Check the Monash University Low FODMAP Diet app for low FODMAP serving sizes

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