Are you a fan of hollandaise sauce but also following a low FODMAP diet?
You might be wondering if you can still enjoy this delicious sauce without triggering any digestive issues.
The good news is that it’s possible!
In this article, we’ll explore how to make a low FODMAP hollandaise sauce and share a recipe for low FODMAP eggs benedict.
We’ll also provide tips on how to poach eggs without vinegar and how to sauté spinach for a tasty side dish.
So, let’s dive in and discover how to enjoy hollandaise sauce while keeping your gut happy!
Is Hollandaise Sauce Low Fodmap?
Hollandaise sauce is traditionally made with butter, egg yolks, lemon juice, and seasonings. While these ingredients are generally low FODMAP, the addition of vinegar can make it high FODMAP.
Vinegar is often added to the water when poaching eggs for hollandaise sauce to help the egg whites stick together. However, if you’re following a low FODMAP diet and can’t tolerate vinegar, there are other ways to poach eggs without it.
One method is to create a strong vortex in the pot of water by stirring it vigorously. When you drop the egg into the center of the vortex, the water will scoop it up and swirl it around, helping the egg whites wrap around the yolk as they cook.
As for the hollandaise sauce itself, you can make a low FODMAP version by using chicken broth instead of vinegar and ghee instead of butter. Ghee is clarified butter that has had the milk solids removed, making it low in lactose and safe for those with lactose intolerance.
To make the low FODMAP hollandaise sauce, blend reserved egg yolks with chicken broth, lemon juice, salt, and cayenne pepper (if desired). Heat up ghee in a separate container and slowly add it to the egg mixture while blending on low until everything is well combined. Adjust seasonings as needed and enjoy!
Understanding FODMAPs And Hollandaise Sauce
FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive issues for some people. These carbohydrates are found in a variety of foods, including onions, garlic, wheat, and certain fruits.
When it comes to hollandaise sauce, the main FODMAP concern is vinegar. Vinegar is made from fermented grains or fruits and can contain high levels of FODMAPs. This is because fermentation breaks down the carbohydrates into smaller, more easily absorbed molecules. As a result, even small amounts of vinegar can cause issues for those with FODMAP sensitivities.
However, there are low FODMAP alternatives to vinegar that can be used in hollandaise sauce. Chicken broth is a great option as it adds flavor without the high FODMAP content. Ghee is also a good substitute for butter as it has had the milk solids removed, making it low in lactose and safe for those with lactose intolerance.
It’s important to note that while hollandaise sauce can be made low FODMAP with the right substitutions, it’s still important to pay attention to portion sizes. Eating large amounts of any high FODMAP food, even if it’s been modified to be low FODMAP, can still cause digestive issues. So, enjoy your low FODMAP hollandaise sauce in moderation!
Making A Low FODMAP Hollandaise Sauce
To make a low FODMAP hollandaise sauce, you will need reserved egg yolks, chicken broth, lemon juice, salt, cayenne pepper (optional), and ghee.
First, heat up 1/2 cup of ghee in a heat-resistant measuring cup in the microwave for 1 minute. In a separate jar or cup, blend 2-3 reserved egg yolks with 1/4 cup of chicken broth, 1 tablespoon of lemon juice, and a pinch of salt and cayenne pepper (if desired) for about 15 seconds using an immersion blender.
While blending on low constantly, slowly add the heated ghee in a steady stream until all the ghee has been added. Move the blender up and down every few seconds to ensure everything is being blended properly.
Taste the hollandaise sauce and adjust the seasonings as needed. If it’s too thick, add a few drops of warm water and blend it for another few seconds. Cover it with wrap film and eat within an hour.
Making hollandaise sauce can be a bit tricky, so don’t be discouraged if it takes a few tries to get it right. Using chicken broth instead of vinegar and ghee instead of butter can help make this classic sauce low FODMAP-friendly and delicious.
Recipe: Low FODMAP Eggs Benedict
If you’re a fan of eggs benedict but are following a low FODMAP diet, don’t worry – you can still enjoy this classic brunch dish with a few modifications. Here’s a recipe for low FODMAP eggs benedict that uses the low FODMAP hollandaise sauce mentioned above.
To make this dish, you’ll need:
– 3 egg yolks (fresh and free range)
– 1/2 cup chicken broth
– 1 tablespoon fresh lemon juice
– Salt and cayenne pepper (optional) to taste
– 1/2 cup ghee (clarified butter)
– 4 large eggs
– 2 low FODMAP English muffins or bread slices
– Cooked spinach (optional)
– Salt and pepper to taste
First, prepare the hollandaise sauce. In a jar or cup, combine the reserved egg yolks, chicken broth, lemon juice, salt, and cayenne pepper (if using). Heat up the ghee in a heat-resistant measuring cup in the microwave for 1 minute.
Using an immersion blender, blend the contents of the jar for about 15 seconds. While blending on low constantly, slowly add the hot ghee in a steady stream until all the ghee has been added. Move the blender up and down every few seconds to ensure everything is being blended. Taste the hollandaise and adjust seasonings as needed.
Next, poach the eggs. Fill half of a saucepan with cold water and put a pinch of salt in it. Once it starts to boil, reduce the heat and let it simmer. Using a wooden spoon, stir the water in one direction to create a whirlpool effect.
Crack each egg into a saucer or small bowl and gently slide them inside the center of the whirlpool one after the other. Let them cook for about 2-3 minutes for a softer yolk or 3-4 minutes for a firmer yolk.
While the eggs are cooking, toast your English muffins or bread slices. If you’re adding cooked spinach, heat up garlic-infused olive oil in a wok or non-stick pan and add at least 3 packed cups of baby spinach per person. Cook for a few minutes until wilted.
To assemble your low FODMAP eggs benedict, place each muffin half or bread slice on a plate. Top each with cooked spinach (if using) and a poached egg. Drizzle with hollandaise sauce and sprinkle with paprika powder if desired. Serve immediately.
With this recipe, you can enjoy a delicious low FODMAP version of eggs benedict without sacrificing flavor or texture.
Tips For Poaching Eggs Without Vinegar
If you can’t tolerate vinegar and want to poach eggs for your low FODMAP eggs benedict, there are a few tips to keep in mind.
Firstly, use the freshest eggs possible. If you have access to a local farmer’s market, those are the eggs you want! You can literally drop them right into the water, and they’ll poach themselves. If you live in a larger city, fresh eggs may be a little harder to come by, but try to get the freshest ones you can.
Secondly, create a strong vortex in the pot of water by stirring it vigorously. This will help encourage the egg whites to wrap around the yolk as they cook, creating a tasty poached egg – no vinegar required! Use a medium-sized pot for 2 eggs (or a large pot for 4 eggs) and stick to 2 inches of water or experiment with using a smaller pot with 3-4 inches of water.
Lastly, if you’re still having trouble getting your eggs to poach without vinegar, try using a small amount of citrus juice instead. Lemon or lime juice can add the necessary acidity without adding any FODMAPs.
With these tips in mind, you can enjoy delicious low FODMAP eggs benedict without any discomfort from vinegar.
Sautéing Spinach For A Low FODMAP Side Dish
Spinach is a versatile and nutritious vegetable that can be enjoyed in a variety of ways. For a low FODMAP side dish, sautéing spinach with garlic infused olive oil is a great option.
To prepare sautéed spinach, heat up garlic infused olive oil in a non-stick pan or wok. Once the oil is hot, add the spinach and cook for a few minutes until it has wilted. You can season the spinach with salt and pepper to taste.
If you prefer cooked spinach over fresh baby spinach, use at least 3 packed cups per person (90g per person) of baby spinach. Cook the spinach in the garlic infused olive oil and season with salt and pepper.
Sautéed spinach makes a great side dish for any meal and can also be used as a base for eggs benedict or other dishes that call for cooked spinach. With its delicious flavor and low FODMAP properties, sautéed spinach is a healthy and satisfying addition to any meal.
Enjoying Hollandaise Sauce On A Low FODMAP Diet
If you’re on a low FODMAP diet, you may be wondering if you can still enjoy hollandaise sauce. The good news is that with a few modifications, you can!
First, when poaching eggs for your hollandaise sauce, skip the vinegar and instead create a strong vortex in the pot of water by stirring it vigorously. This will help the egg whites wrap around the yolk as they cook.
Next, make a low FODMAP hollandaise sauce by using chicken broth instead of vinegar and ghee instead of butter. Ghee is low in lactose and safe for those with lactose intolerance.
To make the low FODMAP hollandaise sauce, blend reserved egg yolks with chicken broth, lemon juice, salt, and cayenne pepper (if desired). Heat up ghee in a separate container and slowly add it to the egg mixture while blending on low until everything is well combined. Adjust seasonings as needed and enjoy!
Remember to be mindful of portion sizes as hollandaise sauce can be high in fat, which can trigger symptoms for some people with IBS. And as with any dish containing eggs that are not fully cooked, there is a small risk of food poisoning, so consult your doctor or dietician if you have any concerns.
