Fuelling with Frittata’s – Recipe by Dr. Sarah Kent | ND
The following is a great breakfast recipe..so great in fact it can also be eaten for lunch or dinner. Because breakfast is such an integral part of being healthy, managing hormones, moods, attention and the waistline, I’d like you to have as many different recipes in your arsenal as you can. Feel free to change out the vegetables or other ingredients, this is just a basic fritatta recipe for you to play with.
Time: 20min to put together, 30-45min to bake
Will need: cast iron frying pan, spatula, knife & chopping block
*organic always best & don’t forget to rinse your vegetables well – soak for 15-20min in large bowel of water with 1/8 cup of vinegar
- 1 tablespoon of coconut oil
- 8 eggs preferably organic & free range
- 1/4 cup of coconut milk, rice milk or ricotta cheese
- 1 red onion chopped into wedges or diced
- 4 vine tomatoes chopped into thick wedges
- 1 yellow pepper cut into thin slices
- 4 sun dried tomatoes, cut into quarters
- 1 cup of chopped Kale
- 1/4 cup of feta cheese
- salt and pepper
- 1tbsp EVOO (extra virgin olive oil)
Turn oven to 350 degrees Fahrenheit (177degrees Celsius. Whisk all eggs with your choice of coconut milk, rice milk or ricotta. Set aside.Warm cast iron frying pan over medium heat, add coconut oil. Gently fry onions until they start to brown, add peppers and tomatoes, continuing frying for 5 minutes.Move vegetables so they are equally distributed along frying pan. Pour egg mixture over top of vegetables, add sun dried tomatoes, kale, feta cheese. Sprinkle with salt and pepper and 1 tbsp of EVOO. Bake in the oven for 40min or until lightly browned on top or cooked all the way through.
Tips & tweaks:
- Make the night before and reheat for breakfast in the morning
- Wrap in tortilla (gluten free if you can), then wrap in wax paper, place in a freezer friendly container and freeze. Grab from freezer and warm up whenever you desire. If not freezing, load the wrap with a ton of mixed greens for a great wrap delight!
- Add to a bed of mixed greens (spinach or kale or iceberg), add salad dressing and enjoy.
- The following are also great ingredients to add: yam, quinoa, broccoli, fennel…
This breakfast is loaded with complete protein source and has innumerable benefits
- Eggs: great complete protein (contain all amino acids), contain all B vitamins with particularly good bio availability of choline (necessary for all cell signalling therefore great for brain and nerve health!)
- Coconut oil: good fats for brain health (medium chain triglycerides), weight management & potentially antibacterial
- Red onion: source of quercetin (helpful in quelling allergic responses) & chromium (helps with blood sugar control)
- Tomatoes: good source of Vitamin A, C, K & folate, folate & lycopene (potentially cancer preventative)
- Peppers: good source of vitamins A, C, B6, Lutein & Xeaxanthin (great for your eyes)
- Kale: good source of iron, Vitamin K, C, A, fiber & calcium
- EVOO: may lower cholesterol, decrease inflammation, may improve glycemic control (good for blood sugar balance)
- Feta: good source of calcium, B12 with some small amounts of Vit D & iron