A simple, quick, versatile, healthy summer recipe with edible flowers, freshly dug new potatoes & chives.
A Frittata, at its essence, is an open-faced omelette; it is much easier to cook using lots of vegetables than an omelette is.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
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Squash Blossom & Potato Frittata
PREHEAT OVEN 350F | 175C
MEDIUM LOW HEAT an ovenproof nonstick frying pan or cast-iron skillet.
ADD olive oil + potatoes, saute -7 mins occasionally stirring until potatoes are soft sliced pieces = al dente.
TURN HEAT to low ADD summer squash + chives – stir and move ingredients to form an even layer over the base of the frying pan.
CUT off base from blossoms removing inner stamen. Open out petals and lay them out as shown in the picture gallery.
CRACK YOUR EGGS into a bowl, add salt and pepper, whisk well.
POUR WHISKED EGGS even over ingredients in frypan let cook on low 2mins
PLACE FRYING PAN in the oven cook for 7-15 mins. Check after 5mins; eggs should be set and very lightly golden on top.
SERVE with cherry tomatoes + sliced cucumber and white balsamic vinegar + Summer Green Salad.
For dessert, serve with Peach Blueberry & Daylily Salad to complete your in-season summer patch-to-plate table.
SWAP potatoes for sweet potatoes, spinach, kale, swiss chard – cooking time will vary.
SWAP chives for scallions, shallot or onion – cook onion with potato.
ADD 1 tsp fresh thyme leaves or finely chopped rosemary.
ADD cheese; crumbled feta, grated cheddar, pecorino, parmesan – add before squash blossoms.
EGGS = portion 2 eggs per serving and use up to 8 eggs per frittata – the more eggs, the bigger the skillet! BUY pasture-raised eggs and support your local farmer if you can!