Looking for some breakfast recipes that won’t set off your IBS? The following low-fat versions of breakfast favorites could be just what you are looking for. Meals that are low in fat are usually a good choice for IBS, since higher fat content meals can serve to intensify intestinal contractions.

Eggs Florentine

If you like to treat yourself to an occasional egg, then this Eggs Florentine recipe will make a nice breakfast or brunch treat. Served on top of an English muffin and drizzled with a creamy, low fat yogurt-based sauce, think of it as a mock Eggs Benedict. Slip in a slice of Canadian bacon or extra-lean ham if you like. Serve with fresh fruit on the side.

Ingredients:

•1/2 cup plain low fat yogurt

•2 tbsp fat-free mayonnaise

•1 tsp Dijon mustard

•2 whole wheat English muffins, split

•1 cup baby spinach leaves

•1 tbsp vinegar

•Pinch of salt

•4 eggs

•Freshly ground black pepper

•Fresh parsley for garnish

Preparation:

In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.

Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.

Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.

Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.

Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.

Serves 4.

 

Scrambled Eggs with Smoked Salmon

Enjoy scrambled eggs with smoked salmon on Mother’s Day, for an Easter brunch or another special occasion. Eggs in moderation can certainly fit into a healthy, low fat diet. I use one whole egg and two egg whites for each person. Use egg substitute if you prefer: one cup is equivalent to 4 eggs.

Ingredients:

•2 whole eggs

•4 egg whites

•1 ounce smoked salmon, cut into thin strips

•Freshly ground black pepper

•Fresh dill or chopped chives for garnish

Preparation:

Whisk eggs and egg whites together. Coat a nonstick skillet with cooking spray. On a low to medium heat, gently cook eggs until curds begin to form. Use a flexible spatula to move the eggs around. Just before the eggs are set, stir in the salmon. Remove from heat promptly. Serve with a toasted whole wheat English muffin.

Serves 2