A simple, quick, versatile supper with vegetables, greens and protein. . A Frittata at its essence is an open-faced omelette; much easier to cook with lots of vegetables than an omelette.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
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.
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Swiss Chard & Sweet Corn Frittata
MEDIUM HEAT an ovenproof nonstick frying pan, add olive oil onion + corn kernels; saute 3-4 min.
ADD Swiss Chard – cook 1 min – TURN HEAT DOWN to low
CRACK YOUR EGGS into a bowl, add salt and pepper, whisk well.
POUR WHISKED EGGS even into frypan let cook on low 2mins – TURN on broiler | oven grill to heat.
PLACE FRYING PAN under the broiler | oven grill and cook for 2-3mins. Check after 2mins; eggs should be set and very lightly golden on top.
SWAP SWISS CHARD for spinach, kale, chenopodium – good king henry, Asian greens, dandelion greens,
ADD garlic, zucchini, summer squash, chives, cooked rice or 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 the same as a frittata but still tastes great.