Frittata with Sweet Potato and Spinach

A frittata is a classic Italian dish, similar to an omelette, but open and without a crust. It’s made with beaten eggs and can be combined with a variety of ingredients like vegetables, cheese, meats, or herbs. It’s a very versatile dish, perfect for light meals or dinners. In this recipe, we’re making it with sweet potato and spinach, a vegetarian option that is also low in FODMAPs.

Ingredients:

• 1 medium sweet potato
• 100 g (about 3.5 oz) fresh spinach (you can also use frozen, but fresh is preferred)
• 4 eggs
• 100 g (about 3.5 oz) goat cheese (you can also use lactose-free cheese if needed)
• Olive oil (preferably extra virgin olive oil)
• Salt and pepper to taste

Instructions:

1. Prepare the sweet potato:
   • Peel the sweet potato and cut it into cubes about 1 cm (1/2 inch) in size.
   • If you want to speed up the process, place the sweet potato cubes in a microwave-safe bowl, drizzle with olive oil, and add a pinch of salt. Microwave for about 8 minutes, or until the sweet potato is tender.
   • Alternatively, you can roast the sweet potato cubes in the oven at 400°F (200°C) for 25-30 minutes, or until they are tender. You can also cook them in an air fryer at 350°F (180°C) for about 10-12 minutes.
2. Prepare the spinach:
   • Heat a bit of olive oil in a pan and sauté the fresh spinach for 2-3 minutes, until it wilts down.
   • If using frozen spinach, you can add it directly to the pan, or for a quicker method, microwave the spinach with a little water in a bowl for 2-3 minutes until tender.
3. Make the egg mixture:
   • In a large bowl, beat the 4 eggs and add salt and pepper to taste. Crumble the goat cheese and stir it into the eggs.
4. Assemble the frittata:
   • Add the cooked sweet potato and wilted spinach to the egg and cheese mixture, and mix everything together.
5. Bake:
   • Pour the mixture into an oven-safe baking dish and bake for 15-20 minutes at 350°F (180°C), or until the egg is fully set and the top is lightly golden brown.
   • If using the microwave, cook on high for 3-4 minutes, or until the egg is fully set.
   • If using an air fryer, cook at 350°F (180°C) for about 5-7 minutes, depending on the power of your air fryer.

FODMAPs:

This recipe is low in FODMAPs, making it a great option for those sensitive to certain carbohydrates. Here’s more information on the ingredients:

• Spinach is a FODMAP-friendly vegetable and works well in this recipe. If spinach doesn’t sit well with you, you can substitute it with Swiss chard, which is also low in FODMAPs.
• Sweet potato is low in FODMAPs up to 75 g per serving. Above this amount, sweet potatoes may contain mannitol, a type of FODMAP. You can either stick to 75 g or use carrot or pumpkin as substitutes if you’re sensitive to FODMAPs.
• Goat cheese is a good choice for this recipe because you can easily find lactose-free versions. Goat cheese tends to have less lactose than cow’s milk cheese, but if you’re concerned, you can opt for a lactose-free cheese like lactose-free mozzarella or gorgonzola.

This is a recipe by Iris Valenciano, the creator of Comiendobien.es. This is a Spanish website where you can find different recipes for different food intolerances, especially for fructose intolerance/malabsorption