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Low FODMAP Soy Marinated Eggs

Updated: May 17

Fermented foods are great source of probiotics- the bacteria that help us to digest our food.

A great way to ferment food is to pickle or marinate it. Pickling involves placing food- most commonly vegetables in a liquid mixture of vinegar, sugar, salt and spices. Marinating involves similar steps and ingredients, in this case minus the vinegar.

Eggs are a super, super duper!!! Not only are they super versatile to cook with, they are super easy to digest. This makes them a great go to food for those of us suffering with digestive issues as a result of IBS, IBD or food allergies.

Eggs ferment very well, in both vinegar and soy. Boiling the eggs for 8-9 minutes achieves a hard boil with a soft centre (as pictured using medium sized eggs). As the egg ferments, the centre turns a lovely creamy colour.

I learned the following tip top egg peeling tip from a talented cook. To remove egg shell easily, plunge the eggs straight from the boil into ice cold water and leave to cool before peeling.

This is a Japanese style marinade recipe. It does not have a sharp flavour. The juice has a pleasant, mild umami taste and stains the eggs a beautiful brown colour on the outside as it marinates the eggs. Sometimes I like to add a little ginger to this marinade mix..for a bit of a spice. Of course you don't have to use my particular marinade mix. I've provided a basic recipe that you can chop and change to suit you!

You could get creative with the flavour! What will you add to your marinade?

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This pickling recipe fills approximately 3, 350ml jars (1 500ml jar pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have glass jars with airtight lids.



Step 1.

Wash the eggs and pat dry.

Step 2.

In a saucepan bring water to the boil and then add eggs. Boil for 8-9 mins (soft) or longer to suit taste.

Step 3.

Remove the eggs and plunge into ice cold water to cool. Peel the eggs and set aside.

Step 4.

Place the kombu into the saucepan of remaining hot water, simmer for 5-10 mins.

Step 5.

Turn off the heat. Add the bonito flakes and stir the mixture. Let it stand for 5 mins, then drain. Set the drained liquid aside.

Step 6.

In a clean pan, add the soy sauce, mirin and sugar and gently simmer until the sugar is dissolved. Set aside to cool.

Step 7.

In a clean jar, pour 2 cups of the kombu/bonito liquid and 1/2 cup of the soy/sugar mix. Add the shelled, boiled eggs.

Step 8.

Cover the jar with an airtight lid and store in the refrigerator for at least 1 day and up to 3 days.

Step 9.

Enjoy at your leisure!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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