Summer Smoothie

With the beautiful summer weather today I whipped up a delicious summer smoothie with good fructose friendly fruits. 

Summer Smoothie Recipe

This isn't really a strict recipe that you must follow but usually I add a little bit of this and a little bit of that to get a smoothie. Hopefully you can use this as inspiration which you can alter to your own taste and intolerance's.

What I used here: 

1 Banana

Small handful of strawberries

Small handful of frozen blueberries

A small chunk of cucumber

Pineapple juice as needed 

Blend together 

Banana Choc Chip Muffins

These sweet treats are simple to prepare and taste delicious! 

Banana Chocolate Chip Muffins 

Preparation time: 10 min       Baking time: 30min

Ingredients: 

3 small ripe Bananas, mashed

2 large eggs 

3/4 cup lactose free milk 

1/4 cup oil (rice bran or sunflower)

1 tsp vanilla essence

2 cups gluten free self rising flour

1/2 cup raw sugar

1 cup almond meal 

2 tsp maple syrup 

pinch of cinnamon 

pinch of salt 
1/2 cup chocolate chips

Steps: 

1. Preheat oven to 180 degrees Celsius. Grease a 12x muffin tin. 

2. Combine bananas, eggs, milk, oil, vanilla essence and maple syrup into a medium bowl. 

3. Combine dry ingredients together in a separate bowl. Whist wet ingredients into dry ingredients until combined. Add chocolate chips and mix through evenly. 

4. Pour into the greased muffin tin. Bake for 30min, or until golden and cooked through when tested with a skewer. 

Chicken Salad

I find lunches to be the hardest thing to put together when on a low-FODMAP diet. For me, I usually cook extra for dinner the night before so that I have left overs for the next day to take to work or uni. 

This is a simple lunch idea you can put together with either left over chicken from the night before, or by buying a pre-cooked chicken from the super market. 

Chicken Salad Recipe

Ingredients:

Chicken
Lettuce
Tomato
Red Capsicum 
Carrot
Salt
Pepper
Olive oil

Oregano

Steps:

1. Thinly slice the tomato, capsicum and carrot and break up the lettuce into small pieces.  Shred the chicken into small pieces.

2. To create the dressing, drizzle olive oil and add a pinch of salt, pepper and oregano to taste. 

Simple and easy. 

Simple French Toast

For a lazy Sunday morning I love making this fast and simple french toast recipe. 

French Toast

Ingredients: 

2 slices gluten free bread 

1 egg

sunflower oil as needed

1 banana

maple syrup

cinnamon 

If you wish to make more than just 2 slices, 1 egg is usually enough for about 4 slices of bread. 

Steps: 

1. In a bowl, beat the egg. Heat the oil in a pan. Take a slice of bread and coat both sides of it with the egg mixture. 

2. Place the completely coated bread into the pan. Let it fry on both sides until golden brown - this should only take about 2 minutes or so either side. 

3. Serve with sliced banana, maple syrup and cinnamon dusted on top or any other combination of your favourite toppings. 

Gluten Free Nutella Muffins

I have a confession to make: I love Nutella. I can eat it in every way imaginable - on toast, with a banana, on top of ice cream, or just by itself on a spoon. 

 

So my boyfriend bought me a 5kg tub of Nutella for my birthday! And although I love Nutella, 5kg is a lot to get through (and moderation and healthy eating is important!) I decided that it would have to be used in other ways, so I came up with this simple recipe - and trust me, these muffins are divine! 

Nutella Muffins

Ingredients: 

2 cups gluten-free self raising flour (I use the one by Aldi) 

1 cup Nutella

1 cup lactose-free milk

1/2 cup lactose-free butter, melted (I used nuttelex)

2 tsp cocoa powder

1/2 cup raw sugar

A pinch of salt 

Steps: 

1. Preheat oven to 200 degrees celcius. Grease a 12 cup muffin tin and set aside. 

2. In a large bowl, sift through flour, cocoa powder and salt. 

3. In a separate bowl, mix butter and sugar until combined. Stir in the eggs one at a time. Add in the milk, followed by the Nutella and continue to mix until mixture is smooth. 

4. Gradually add the flour mixture to the wet mixture until completely combined. 

5. Pour batter into the muffin tins. Bake for 20-25 min or until cake tester comes out clean. 

6. Cool in pan for about 5 minutes. Serve warm or transfer to wire rack to cool. 

Muffins with 5kg jar of Nutella!

Corn Bread

While in Montenegro with my family, we came across a small bakery selling corn bread. This corn bread uses corn flour made from the flour used for feeding cattle, and therefore is not sweet. Nor did it cause me to have any symptoms. I ate this bread everyday for the 10 days we were there and was sad when leaving that I would leave this amazing bread behind (as it definitely trumps every gluten free bread out there). Across other parts of Eastern Europe I found corn bread, but it was made from wheat flour with corn flour just for the colouring and was not the same.

Now that I am back home, I am attempting to make my own variation of this bread. Although it may still need a little bit of altering to make it perfect, this recipe is quite close in taste and texture to what I ate while in Montenegro.

Corn Bread Recipe 

Ingredients
2 cups polenta (cornmeal)
1 cup gluten-free self raising flour
1/2 cup spelt flour
1 tsp baking powder
2 eggs
1 cup milk
1/8 cup canola oil

Steps

1. Preheat oven to 220 degrees celcius and grease a 21x11cm baking tin.

2. Combine the dry ingredients (polenta, gf flour, spelt flour, baking powder) in a bowl

3. Combine the wet ingredients in a separate bowl.

4. Create a well in the dry ingredients, pour in the wet ingredients and stir until the mixture is firm and holds together well.

5. Pour into the baking tin and bake for 20-25min or until raised, golden and a fork comes out clean.

Serve with your favourite sandwich toppings, jams, butter or rice malt syrup.

Fettuccine Carbonara

Tonight we made a quick pasta sauce from scratch without garlic or onion. Very fast, very simple, and yet still tasty!

As half our family follows a low-FODMAP diet and the other half doesn't we cooked gluten free pasta and wheat pasta separately, but the sauce was appreciated by all - even the non low-FODMAPers!

Low-FODMAP Fettuccine Carbonara Recipe

Ingredients: 

500g gluten-free fettuccine pasta (I like this one by san remo) 

100ml sour cream
100ml thickened cream
200g gluten-free bacon, diced
garlic-infused olive oil
1 zucchini, sliced
salt and pepper
Parmesan cheese, to taste

Steps: 

1.Set fettuccine to cook.

2. Heat oil in a large pan on medium and cook bacon until brown. Take bacon out of the pan and cook zucchini in the same pan for about 2-3 minutes

3. Place bacon back into the pan with the zucchini, add in the sour cream and cream. Add salt and pepper, and Parmesan cheese to taste (I like about 1 tablespoon, but add less or more as you see fit). Cook for about 5 minutes.

3. Add the cooked fettuccine to the sauce, combine through and serve!

Easy, simple and fast! The key ingredient is the bacon as it adds a lot of flavour to the dish.

Banana Bread

There were three over-ripe bananas sitting in our fruit bowl today. Instead of getting rid of them I thought I would make a banana bread. This banana bread is soft and full of flavour. The rest of my family could not tell that it was gluten free. 

Banana Bread Recipe

Preparation time: 10 min       Baking time: 1 hour

Ingredients: 

3 small ripe Bananas, mashed

3 small eggs (or 2 large eggs)

3/4 cup Milk (lactose free alternatives: coconut milk, soy milk or rice milk)

1/4 cup oil (rice bran or sunflower)

1 tsp vanilla essence

2 cups gluten free self rising flour

1 cup raw sugar

1 cup almond meal 

2 tsp maple syrup 

pinch of ground cloves (or cinnamon!)

pinch of salt 
1/2 cup crushed walnuts 

Steps: 

1. Preheat oven to 180 degrees Celsius. Grease a small cake tin (11cmx21cm). 

2. Combine bananas, eggs, milk, oil, vanilla essence and maple syrup into a medium bowl. 

3. Combine dry ingredients together in a separate bowl. Whist wet ingredients into dry ingredients until combined. 

4. Pour into the greased tin and cover with walnuts. Bake for 1 hour, or until cooked when tested with a skewer. 

5. Serve plain or indulge by serving with melted chocolate or Nutella

Chocolate Rum Balls (actually Bailey's Balls)

Clearly from the majority of my posts you can see that I am a huge sweet tooth and love nothing more than a delicious treat after dinner. This is another very fast and extremely simple dessert to put together. 

Unfortunately, this is not a lactose-free recipe. If you know of any lactose-free alternatives for Rum Balls please let me know and I will have a go at making them. 

Chocolate Rum Ball Recipe 

Makes about 40 

Ingredients: 

350g gluten free shortbread biscuits, crushed 
1 tin (395g) sweetened condensed milk
3 tbsp cocoa powder
50ml Bailey's Irish Cream alcohol
1 cup shaved coconut with extra for coating
1 cup crushed macadamia nuts 

Steps: 

1. Combine the biscuits, cocoa, macadamia nuts and coconut in a bowl.

2. Add the Bailey's and stir. Add the condensed milk as you go, until all the ingredients are combined and hold together well. I use maybe just under a tin in total as I do not want them too mushy.  

3. Make into small balls using hands and coat with extra coconut. 

4. Freeze for at least an hour before serving. 

I've stored mine in an ice cream container, in the freezer 

Alternatives:
- Other nuts, or almond meal instead of macadamias
- Gluten-free choc biccies instead of short bread

Let me know of any others that work for you!

Please note: 

**Because Fructose Malabsorbers cannot have Rum I used Bailey's as an alternative. I cannot find anywhere that states whether or not we can have Baileys and whether it is safe for Fructose Malabsorbers. If you know the answer please let me know! However, having eaten many of these delicious Bailey's Balls I have never felt unwell. So please let me know how you went with them! 

Zucchini Fritters

Mum made zucchini fritters for lunch, these gluten free - fructose friendly fritters are perfect for a lunch, breakfast or a easy to make snack. I like to eat them plain or with a cottage cheese. Alternatively, serve them with some avocado or fructose friendly dip. 

Zucchini Fritters Recipe

Makes 15 small fritters

Ingredients: 

2 medium zucchinis

pinch of salt

2 large organic free range eggs

3/4 cup cottage cheese (use 1/2 cup goats cheese if lactose intolerant) 

1/2 cup gluten free plain flour
1/2 cup gluten free self-rising flour
pinch of pepper 

Steps: 

1. Skin the zucchinis and grate. Add the salt and leave aside to sit. 

2. Beat eggs, add another pinch of salt and pepper to the egg and mix with cottage cheese.  

3. Squeeze out the excess water from the zucchini and add to the cottage cheese and egg mixture. Add both the self rising and plain flour. You may need to add more flour if the mixture is too runny. The batter should be quite thick and hold together well. 

4. Heat a fry pan on high with olive oil, cook a fritter at a time for about 1 minutes on either side or until golden brown and cooked through the middle. 

5. Serve on their own, with avocado or a dipping sauce

Raspberry and White Chocolate Muffins

Being a huge sweet tooth I always need to think up new ways of maintaining my low fodmap diet and still being able to enjoy sweet treats to help with the sugar cravings. Tonight I whipped up some super easy raspberry and white chocolate muffins. 

Raspberry and White Chocolate FODMAP Friendly Muffins 

Prep time: 10min, Oven time: 20-25min 

Ingredients: 

Makes 12

2 cups of gluten free self raising flour

1 cup caster sugar

1 egg
1/2 tsp vanilla essence 

1 cup milk (use lactose free milk or almond milk if lactose intolerant)

50g butter, melted (use a lactose free substitute if need be)

1 cup frozen raspberries, thawed

1 cup of white chocolate, roughly chopped

Steps:

1. Preheat oven to 180 degrees C. Place 12 large patty cases into a muffin pan. 

2. In a large bowl, sift together the flour and sugar. 

3. In a small bowl, whisk together egg, milk and butter. Add this liquid mixture to dry ingredients.  Add the vanilla essence. Once combined, fold through the raspberries and chocolate

4. Distribute the batter between patty cakes and bake for 20-25min, or until a skewer comes out clean and muffins are golden. 

Fodmap Friendly Lasagna

It's been a crazy week with assignments and work, and I haven't had much time to do any blogging. With ANZAC day tomorrow I took the time to cook up a delicious FODMAP Friendly Lasagna. This recipe wasn't difficult so don't let the amount of ingredients scare you! I found adding the extra herbs and spices helped to lift the flavour!  

FODMAP Friendly Lasagne Recipe

Ingredients:

Serves 4

For the lasagna:

500 g beef mince 

800g or 2 tins crushed tomatoes 

garlic infused oil

1/8 tbsp oregano 

1/4 cup freshly chopped spring onion (green part only)

pinch of paprika 

pinch of chilli 

1/8 tsp thyme 

1/8 tsp italian herb mix

1/8 tsp rosemary 

salt and pepper to taste 

1 large carrot, grated

1 small capsicum, finely diced
1 loosely packed cup of spinach leaves 

1 cup mozzarella cheese
gluten free lasagna sheets 

For the Sauce: 

2 tsp butter

1 cup mozzarella

1/4 cup parmesan 

1 cup of milk (use lactose free if lactose intolerant) 

1/2 cup gluten free flour 

Steps:

1. Heat oil in a medium pan, and cook beef until brown. Once brown turn the stove to low heat, add the carrot, capsicum, spring onion and diced tomatoes. Add the paprika, chilli, thyme, italian herbs, oregano, salt and pepper**. Cook for an additional 10 minutes on low. 

2. Grease a tray, and line with lasagna sheets. Layer each level with lasagna sheets, the beef mixture and a thin layer of mozzarella cheese. Continue until you use all the beef mixture. 

3. To make the cheese sauce, mix butter, flour and milk in a saucepan on low heat. Add the mozzarella and parmesan to the mixture. Stir for two minutes until all the ingredients are mixed together. Pour onto the top layer of the lasagna and spread evenly. Add extra cheese to the top if you like. Add a sprinkle of oregano and pepper to the top of your lasagna. 

3. Cook for 30-40min on 180 degrees Celsius. 

**Please note: the amount of herbs I put in may vary. Be careful not to overdo the chilli or paprika. Each time I make this recipe I sprinkle a little of each herb and season to taste, adding more of one herb or spice if I feel that it needs it. 

Healthy Snacks - Fruit Salad

Working on an assignment over the weekend, I have needed some extra brain food to get me through. 

Many people think that because you have fructose malabsorption, you cannot eat fruit, this is very wrong! It's just about selecting the right fruits and going with whats in season. 

Here's a fruit salad I whipped up in just a few minutes: 

Seasonal Fruit Salad Recipe:

 

Ingredients: 
1 small banana
5 large strawberries
1 handful of seedless grapes
1 small mandarin, with pieces sliced in half
1 small kiwi fruit 

Makes two serves 

Add ice cream or cream for a special treat 

Steps: 

Cut up all the ingredients into smaller pieces and mix! 

Alternatives: 

Other fresh fruit you could use depending on its availability: 

- Pineapple
- Blueberries 
- Raspberries
- Cantaloupe 
- Honeydew melon 
- Paw Paw (add lime juice to lift the flavour of the pawpaw!) 

Berry Frangipane Slice Recipe

Last night I whipped up a very simple, but delicious low-FODMAP Berry Cake, because who doesn't love berries or almonds?

I found this recipe on the Monash University Low FODMAP Diet App and have slightly altered it. 

Berry Frangipane Slice Recipe

Ingredients: 

150g butter, softened (or lactose free margarine)

1tsp vanilla extract

2/3 cup raw sugar 

2 eggs

1 1/2 cups almond meal

1/2 cup gluten-free cornflour 

300 g fresh berries, such as blueberries, raspberries or strawberries

4 tspb pure icing sugar

Steps:

1. Preheat oven at 180 degrees Celsius. Grease a small cake tin with butter or oil and set aside.

2 Mix the butter, vanilla extract and caster sugar in a small bowl with an electric mixer until combined. Add the egg and mix through. 

3. Gently mix in the almond meal and cornflour and mix until smooth. Spoon the mixture into the cake tin; smooth surface and sprinkle with berries. 

4. Bake the slice for about 30 minutes or until the surface is a light golden brown and firm to touch. Turn upside down, carefully, onto the bench. Serve dusted with icing sugar. 

Alternatives: 

You can serve this slice with cream or ice cream if you are not lactose intolerant.

You can exchange the berries for other low-FODMAP fruits such as Banana, Rhubarb, or Passionfruit. 

Please keep your serve to about 1 slice per sitting, as almonds should be moderated in their intake.

Low FODMAP Butter Chicken

From my previous posts it may seem that I don't eat dinner or lunch, so I thought it was about time to write a post about a low FODMAP dinner adventure. 

As I am someone who loves putting together simple meals it can often be hard when you cannot use a pre-made sauce out of a jar because it contains things like onion and garlic. Sadly this cuts out some of my favourite simple dinners using a sauce out of a jar, like butter chicken. Last night my boyfriend and I gave a go at making an Indian butter chicken curry from scratch, slightly altering another recipe. 

For a first time try, this recipe took me altogether about an hour to complete, so don't start it unless you have some time on your hands! However, our efforts were definitely worth it. 

Low FODMAP Butter Chicken Recipe

Ingredients: 

125ml (1/2 cup) Natural Yoghurt 

1tsb lemon juice

1 tsp turmeric

2tsp garam masala

1 tsp chilli powder

2tsp fresh ground ginger

3 tsb garlic infused olive oil

500 g chicken fillets, sliced

60g unsalted butter

1 tbs ground cardamon 

1tsb cinnamon 

1 bay leaf

2 tsp sweet paprika

500 g tomatoes (about 4 large tomatoes) 

75 ml chicken stock

125 ml coconut cream 

6 baby delight potatoes 

3 small carrots, sliced

1 cup peas, defrosted

Steamed rice to serve, in this recipe I have used Forbidden Black Rice as I enjoy its slightly nutty flavour, but basmati would be fine

Steps: 

1. Combine yogurt,  lemon juice, turmeric, garam masala, chilli, cumin, ginger and 1tsp of the infused garlic oil in a bowl. Add chicken and stir well. Cover and if possible, refrigerate over night to allow flavours to develop (however, if you cannot do so, this is not a necessity).

2. To create a tomato puree, cut the tomatoes in half and scoop out the seeds with a teaspoon. Roughly chop. Heat another 1tsp of garlic infused olive oil in a fry pan and add the tomatoes and the paprika. Cook until soft and pulpy. Cool mixture and then puree until smooth. Set this aside. 

3. Boil the potatoes in a pot for 15 minutes, adding carrots in for the final 5 minutes. Whilst boiling the vegetables, heat the butter and another 1tsp of garlic infused oil in a pan over medium heat. Add the cardamon, cinnamon and bay leaf, cook for 2 minutes. Reduce heat to low, and then add the chicken and marinade, tomato puree and stock. Simmer for 15 minutes. Stir in the coconut cream, potatoes, carrots and defrosted peas and cook for a further 10 minutes. 

If the sauce is too runny, you can add more cream, yoghurt or a little bit of gluten-free flour to thicken. 

4. Serve with rice. 

Sweet Crepes for a Saturday Morning

This morning my boyfriend, his housemates and I had a big brunch together. On the menu were gluten-free, low FODMAP crepes with pick your own toppings! 

Gluten Free, Fructose Free Sweet Crepe Recipe: 

Makes about 60 small crepes (or 30 large ones) 

500g gluten free flour
1L milk 
5 eggs
1 tsp sugar
2 drops vanilla essence 
1 tsp sunflower oil 

These crepes are both Fructose Friendly and Coeliac Disease Friendly. If you change the milk to soy, they are also suitable for those with Lactose Intolerance. 

Steps:
1. Mix together the eggs, 1 cup of milk and the flour. Continue to add the rest of the milk periodically to the batter as you mix it together. 

2. Add the sugar and vanilla essence and stir. Add in the oil last. Continue to combine the ingredients until the mixture is smooth. Add a little bit of milk if the mixture feels too thick. 

3. Leave to sit for about 2-3 hours if possible before making the crepes, however this is not essential. 

4. Pour enough of the batter into a oiled pan to form a thin layer which covers the whole surface of the pan. Cook for about 30 seconds on either side, or until golden-brown. 

5. Cover with delicious toppings. 



Suggestions for toppings: 

We made sweet crepes and came up with a range of different flavour combinations that are fructose friendly.  These include:

- Nutella* with strawberries and banana
- Traditional lemon and sugar
- Strawberries and blueberries with maple syrup
- Nutella with vanilla ice cream and melted chocolate 
- Raspberry jam with cream 
- Caramalised banana 

For those with Fructose Malabsorption, watch out for things like honey, figs and jams with mixed berries as these can all upset your stomach and cause bloating. 

*Keep the Nutella intake to a moderate amount, as hazelnuts contain moderate amounts of oligo-saccharides which on a strict low FODMAP diet you should limit. 

Let me know of your favourite sweet crepe combinations. 

Mivvy 

Product Review: The Fruit Free Clusters with Chia Muesli

The Fruit Free Clusters with Chia breakfast muesli

My ideal breakfast is simple to prepare and full of flavour. I was a big fan of muesli and cereal before I was diagnosed with Fructose Malabsorption.Until recently, I thought I would have to say goodbye to breakfast muesli due to nearly every single muesli product having either gluten or some sort of dried raisins or sultanas in them. However, Food For Health have introduced a range of cereals including 'The Fruit Free Clusters with Chia' which label themselves 'Fructose Friendly'. I have already been eating this muesli for about a month now and could not be happier. I have been able to sit down and enjoy a delicious, tasty and easy to prepare breakfast. The cereal has a good crunch, enough sweetness and a really good kick of flavour due to the cinnamon in there. Yum!

The fruit free clusters are literally small clusters of tasty things like buckwheat, puffed rice, a range of nuts, chia and cinnamon.They can be found in local Australian super markets, and although they are pricey (I have seen them from about $8-$10) they are worth it. I often add puffed rice or puffed corn to the mix to have the muesli last longer.

The muesli does not require any extra preparation time and can be enjoyed with milk (soy if you cannot have dairy) or with yoghurt and blueberries for even more flavour (not that it is needed).

Overall, it is a muesli I regularly stock in my cupboard and I would highly recommend it. 

Taste: 4/5

Price: $$$ (expensive)

Easiness of Use: 5/5 

Good for: Fructose Malabsorption, Coeliac Disease, Lactose Intolerance, Wheat Intolerance, Peanut allergies (does contain other nuts). 

What other cereals or muesli would you recommend?

Mivvy

Please note this was not a paid review, just a review for a product that I bought and really like to eat! 

Tummy Friendly Blueberry Muffins

It is a common misconception that those with Fructose Malapsorption cannot eat fruit. However, there are many tasty fruits out there that we can still eat, including a whole range of berries.

Here is a simple recipe for Fructose Friendly, Gluten Free Blueberry Muffins:

Ingredients:

1 3/4 cups gluten free self rising flower
1/2 cup raw sugar
pinch of salt
2 eggs
50g/4 tbsp butter, melted
3/4 cup milk
1 tsp vanilla essence
1 cup fresh blueberries (or thawed frozen berries)

Steps:

1. Preheat the oven to 200 degrees Celsius. Grease 12 muffin tins.

2. Sift the flour, sugar and salt into a bowl.

3. In a separate bowl, whisk the eggs until blended. Stir in the melted butter, milk and vanilla essence.

4. Make a well in the dry ingredients and pour in the egg mixture. Combine the ingredients until smooth.

5. Rinse the blueberries and dry well. Gently fold them into the batter with a wooden spoon, making sure they are distributed evenly.

6. Spoon the batter into the tins, leaving room for the muffins to rise. Bake for 25 minutes. Leave to cool for 5 minutes before transferring to a wire rack.

Alternatives:
- Adding cinnamon to the mixture for extra flavour
- Add raspberries into the mixture instead of blueberries. (Do not add blackberries as they are high in Sorbitol)
- To make Lactose Free, change regular milk to soy milk and substitute butter for oil

Let me know of any changes you make to your own FODMAP friendly cakes and muffins. 

Mivvy

First Post: Big Breakfast Recipe

I wanted to start a blog on my journey to have a tasty and delicious low FODMAP diet.

I was diagnosed with Fructose Malabsorption in December and have had to cut some of my favourite ingredients out of meals. During this time, I have spoken to many people who also know someone who knows someone with Fructose Malabsorption or other forms of IBS. This lead me to this blog here, hopefully a place to share delicious meal ideas, while keeping away the bloating, cramps and other nasty symptoms. 

I do not aim to give advice, as I am not a dietitian, and recommend you speak to one if you feel you need to. Also please note, that although I am on a FODMAP diet I am lucky enough to still be able to eat dairy products and like to incorporate them into a lot of my meals. 

Anyway, what a better way to start a blog with the most important meal of the day: Breakfast.

Big Breakfast Recipe 

Ingredients: 

2 eggs
fresh sourdough spelt bread (or other gluten free options)
2 slices of gluten free bacon
1 handful of cherry tomatos
1/4 avocado 
1 tsp white vinegar 
1 tsp oil 

Steps: 

1. Poach eggs by simmering a large pot of water. Add vinegar. Crack eggs into the water, and leave them for about 5 minutes, less if you prefer them runnier or more if you prefer the middle to be harder. 

2. Heat oil in a pan and fry bacon on a medium setting. Add the tomatoes and fry for about 2 minutes. 

3. Serve with the eggs on fresh toast, with the bacon and tomatoes on the side and avocado spread on the bread or just served on the side.