A Frittata is essentially an open-faced omelette and is much easier to cook with lots of vegetables than an omelette is.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
Dairy-free Recipes have no animal milk or milk products no cheese, no yoghurt. Dairy is a common food allergen, dairy can cause inflammation.
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.
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Sweet Potato Swiss Chard Frittata
CHOP your sweet potato – small diced ½ inch | 1cm + bell pepper | capsicum if using.
HEAT an ovenproof skillet, add olive oil + sweet potato + pepper + parsley. Cook partially covered with a lid or ¼ sheet pan on low heat 3-7 mins. Stirring often until sweet potato is starting to soften.
ADD swiss chard – cook 2 mins – stirring a few times
CRACK YOUR EGGS into a bowl, add salt, whisk well.
POUR WHISKED EGGS over the sauteed veg evenly and let cook on low heat for 2 mins until you can see it setting around the edges. Heat your broiler | oven grill.
PLACE FRYING PAN under the broiler | oven grill and cook for 2-3 mins. Check after 2 mins; eggs should be set and very lightly golden on top.
SERVE with homegrown sprouts, rocket, lettuce or crispy salad.
PARSLEY is a mineral-rich superfood. Cooking the parsley softens the flavour and retains nutrients as minerals are heat tolerant, unlike vitamins which diminish during cooking.
SUBSTITUTE SWISS CHARD for spinach, kale, chenopodium – good king henry, Asian greens, dandelion greens, bok choy.
SWAP sweet potato for butternut squash OR zucchini – cooking times may vary.
ADD onion, garlic, scallions, broccoli, cooked quinoa.
EGGS I 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!
SWAP EGGS FOR TOFU – scramble tofu with sautéed veg not quite the same as a frittata but still tastes great!