Low FODMAP Easter Egg Salad

SIBO Friendly

Egg salad gets a bad rap not because of the eggs but because of the mayo! Like so many other traditional dishes that were once “healthy” egg salad made using store bought mayo can contribute to worse inflammation due to the inflammatory oils and sugar as well as gut lining disrupting additives and thickeners. Using conventional eggs raised from hormone fed, caged chickens are also lower in nutrients, lack the amount of beneficial Omega 3s and are exposed to higher amounts of pesticides from the feed-all which end up negatively impacting your health.

Luckily, with just a few simple swaps you can turn this into a protein rich, anti inflammatory, vitamin and mineral dense breakfast or lunch recipe by using avocado oil, pasture raised eggs, turmeric powder, fresh squeezed lemon juice and real spices!

It’s also important to remember that home made mayo is not going to be quite as thick as store bought mayo. Store bought may has thickeners added to it to make it that super thick consistency, which may lighten up your taste buds but may be harmful to the good gut bacteria in your intestines (depending on the type of thickener used).

SIBO Lunch: Low FODMAP Egg Salad

Eggs (unless your sensitive to this food) can be a main staple on the SIBO diet due to it’s versatility, nutrient density highly digestive protein with little fermentation potential. But frying up your eggs or scrambling them can get a bit stale after a couple weeks. That’s why this recipe is a great way to switch up your basic egg meal to something a bit more tasty! It’s a quick and easy, filling lunch meal especially if you’re busy and eating at work throughout the week.

There also aren’t many sauces permitted on the SIBO diet so in order to get creative and add some flavour and creaminess to your meals, mayo is a low fodmap, easy to digest sauce that can become a staple in your kitchen while on the SIBO diet! By making it yourself you’re ensuring there’s no onions or garlic found in traditional mayo but you still get the same oniony taste from the green onions.

Note: if you have a sensitivity to eggs you may want to skip this recipe.

As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.

Recipe- Egg Salad:

Makes 1 portion (feel free to double or triple the recipe)

• 4 eggs, hard boiled (ideally pasture raised)

• 1 stick of celery

• 1 cup of spinach leaves (or any other leafy green)

• 1-2 tbs of home made mayo

• 1-2 tsp of salt and pepper

• 1 tsp turmeric powder

• 1/2 bell pepper, diced

  2-3 green onions, chopped

Recipe- Home Made Mayo:

• 1 egg

• 1 tbsp dijon mustard (I like the Masion Orphee brand -ensure no preservatives, garlic-SIBO friendly)

• 1 tsp of lemon juice, fresh squeezed

• 1/4 tsp salt

• 1 cup of neutral oil (Avocado is a good choice)

Directions:

Note: This recipe works best if you have a hand immersion blender or milk frother. You also may want to cook and cool the eggs and mayo the day before preparing the egg salad. The eggs taste better cooled and the mayo will thicken after being in the fridge for half a day.

1. Bring a pot of water to boil. Turn off heat and add eggs. Bring to a rolling boil and set a time for 7 minutes. Once the eggs are done, drain hot water and add cold water to cool. Then add the eggs to the fridge until you’re ready to prepare the rest.

2. While the eggs cook and cool prepare the mayo. In a jar or bowl crack the egg. Blend the egg for about 30 seconds. Add in the mustard, salt and lemon juice and blend for another 30 seconds.

3. Measure out the oil into a measuring cup. Slowly add the oil while the blender is on. This must be done slow for proper emulsion. After each small amount is added blend for 20-30 seconds before adding more. Once all the oil has been added move the immersion blender around ensuring all parts are evenly mixed. Taste for flavour and you can add more salt, vinegar/lemon juice or any spices you want like chipotle, paprkia etc. The mayo should ideally be in the fridge for half a day to thicken the mayo however it an be eaten right away it will just be less thick.

4. Make the egg salad: peel the eggs and smash them with a fork into a bowl. Wash and chop a rib of celery and bell pepper in to fine pieces. Measure out a cup of spinach and add to the bowl. Add as much mayo as you like, around 1-2 tbsp and mix well. Top with green onions and enjoy!

Food Storage Tip: Refrigerate in an airtight container for up to 2-3 days.