Frittata is like a fancy version of an omelette, or a lazy version of a quiche. There’s no need to make pastry, but at the same time it takes a little more effort than just throwing everything in a pan.
It makes a great Sunday brunch. The leftovers can be used the next day for breakfast, lunch or dinner! Serve with a side salad or rice, topped with some goats cheese or an avocado, or just as it is depending on how hungry you are!
I like to make a substantial meal out of it by throwing in as many different veggies as possible, including some sweet potato. Since it turned out particularly multi-coloured, I named it Rainbow Frittata. You don’t have to use these exact veggies yourself- just use whatever you have in the fridge!
Eggs are extremely nutrient-dense little foods. As well as being a great source of high quality protein, they contain heart-protecting omega-3, they are also high in lutein and which is great for eye health, they also contain good amounts of vitamins A, D, E and B 12 as well as iron.
Not all eggs are created equal however. We don’t always think about it, but the conditions the chickens are raised in affect the health of their eggs. Eggs from free range chickens are far better for us that those from cage raised chickens. A healthy chicken who can run around outside, perch, and have a relatively good life will lay much healthier eggs than a caged hen who is squashed into a tiny space with lots of other chickens, can’t stand up, and is fed out of a feed lot. If you can get organic free range, then even better! Dr. Josh Axe summarizes the differences between the nutritional value of caged and free range eggs here, and it’s quite surprising – Free range eggs contain 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, twice as much omega-3, three times the vitamin E, and 7 times more beta-carotene than cage raised! So there ya go, you’ve six more reasons to make more ethical choices in the supermarket.
*This recipe is grain-free, paleo-friendly, vegetarian-friendly, & gluten-free*
SERVES: 4 as a main (or 8 as a side) | COOK: 25 mins | PREP: 5 mins
2 tablespoons olive oil or coconut oil
1 small red onion, thinly sliced
2 cloves garlic, chopped
1 large sweet potato, peeled and thinly sliced into discs
1 medium courgette, thinly sliced into discs
1/2 a red bell pepper, thinly sliced
1/2 a yellow bell pepper, thinly sliced
8 medium eggs (organic and free-range if possible)
a few handfuls of baby spinach
salt and pepper, to taste
optional extra: parsley and chives (or some other fresh green herbs of your choice!)
1. Heat a large pan or skillet over medium heat. Add the onions, garlic, and sweet potatoes, cover, and leave for 6-8 minutes, or until the sweet potatoes are beginning to soften;
2. Add the courgette and pepper slices with a little salt and pepper, then cover and cook for another 3 minutes. Then stir in the spinach and cook for another minute until wilted;
3. While you’re waiting, prep your eggs by whisking them thoroughly in a bowl with a fork and any pent up frustration you can muster! I added some salt and pepper here too;
4. Pour the egg mixture over your veggies in the pan. You can add half of your chopped herbs here too if you’re using them. Then cook on LOW heat for about 10 minutes until most of the mixture has set but the top is still a bit runny (if the heat is too high the eggs may go a weird grey colour so best to avoid this if possible);
5. Finish by sticking it under the grill (broiler) for a couple of minutes until golden! (Warning, keep an eye on it as it can go too golden very fast! As you can see mine is more of a brown than a golden in the middle…)
6. Sprinkle with parsley, chives or whatever herb you fancy and serve!