Low-FODMAP Refried Beans and Huevos Rancheros Recipe
The glass-half-full people out there might call this blog post a bit "scattered." I'm calling it chock full 'o goodness.
So, I have two totally different but equally great things to share with you. First up is my recipe for Huevos Rancheros. Translation: I just wanted to eat Mexican food for breakfast.
This recipe was inspired by my Low-FODMAP Salsa (and yes, you need to make the salsa too) , but it almost never came together. See, I think huevos rancheros absolutely require refried beans.
Since I know beans can leave me bloated for days, I rarely eat them, BUT I have had great luck with canned lentils.
The Monash University Low-FODMAP app shows that a smallish serving of rinsed canned lentils (46 grams) is low in FODMAPs.
In a nice little lightbulb moment, I thought, Why not use them to make refried beans? If pinto beans and black beans taste good mashed up, why not lentils? The texture is a little different, but spread 'em on a tortilla, and you won't care. Keep scrolling for the recipe.
End of Summer Cookout Tips!
Buckle up because we're about to switch gears. Does that metaphor actually work? We're switching to a higher gear, obviously. :-)
The end of summer always sneaks up on me. I'm usually busy enjoying the great weather in Chicago, and I don't want to remember that it's about to end. And since I was blissfully ignorant that Labor Day weekend was right around the corner, I didn't come up with a good cookout/grilling/potluck sort of recipe.
Instead, I made a video with my three best tips for a great end-of-summer cookout and a calm, happy belly.
All the links and things I mention in the video are below. Watch it, and you'll get to see me being super-humble (by which I mean not at all humble) at the 0:28 mark.
Lemon Bars with Almond Shortbread Crust (GF, Low-FODMAP, dairy free)
Beer Can Chicken (Food Network)
Butterflied Chicken on the Grill (Serious Eats)
As promised in the video, here's a shot of our first time doing beer can chicken. My hubby smoked it a little too, and the flavor was amazing. It's a lot easier to fit the chicken under the lid if you have an egg-shaped smoker or larger grill. Ours was slightly janky, but it worked!
Have a fun, healthy end-of-summer weekend!
Low-FODMAP Refried Beans
Makes 4 1/2 servings
1 serving = 1/4 cup (46 g)
INGREDIENTS
1/2 tbsp (7 g) butter
1 (15 oz) can brown lentils, rinsed and drained
Salt and black pepper to taste
2 to 3 tbsp low-FODMAP salsa plus some of the juice
INSTRUCTIONS
Melt butter in a small saucepan on medium heat. Add lentils and season to taste with salt and pepper. Stir it up, then mash with a potato masher or fork until you have a chunky-mash texture. Reduce heat to low and stir in salsa to thin the texture slightly, adding as much of the salsa juice as needed to reach a consistency you like. Remove from heat. Keeps in the refrigerator for 3 to 5 days.
Huevos Rancheros (for each serving)
INGREDIENTS
2 small corn tortillas
1/4 cup (46 g) low-FODMAP refried beans
1/4 cup low-FODMAP salsa
1 egg
1/4 cup (1 oz) cheese (feta, cotija or cheddar)
INSTRUCTIONS
1. Heat a large skillet on medium and mist with cooking spray. Heat the tortillas until lightly browned, about 2 minutes per side. Transfer to a plate.
2. Meanwhile, cook the egg to your liking (over easy is my favorite). Top tortillas with beans, salsa, egg and cheese. Serve immediately.
