Vegetable Frittata
You really can’t go wrong with a frittata for breakfast; especially this extra-thick omelette which is sturdy enough to hold plenty of vegetables.
Recipe Category: Immune Health
Recipe Design: Breakfast/ Lunch (Winter)
Serves 4
Cooking Time: 35 minutes
Why this frittata works to supports immunity. This frittata is packed with
· immune boosting foods which feed our microbiome which is one of the first line immune defences called PREBIOTICS
· anti-inflammatory food rich in POLYPHENOLS
· anti-oxidant food rich in CAROTENOIDS
· foods rich in ZINC!
Goodness per ingredient! But not limited to
asparagus- prebiotic
garlic – prebiotic
onion - prebiotic
peas - fiber
jerusalem artichokes – prebiotic
mushroom – polyphenol
broccoli – polyphenol
leafy greens – polyphenol
tomato – antioxidant
carrots - antioxidant
Ingredients
12 large eggs
1 carrot (grated)
4 button mushrooms (thinly sliced)
1 cup frozen peas
3 jerusalem artichokes (thinly sliced)
5 cherry tomatoes sliced in halved
½ cup chopped asparagus, tender parts
1/2 cup broccoli heads
2 cups washed leafy greens (spinach/kale)
¼ cup crumbled feta cheese
⅓ cup almond milk
½ teaspoon plus pinch table salt, divided
2 tablespoons minced fresh oregano
2 tablespoons extra-virgin olive oil, divided
2 cloves of garlic
fresh sage
2 thyme sprigs
4 spring onions
Pinch red pepper flakes (optional)
½ teaspoon grated lemon zest plus 2½ teaspoons juice, divided
2 tablespoons of chives
Directions
1. Preheat the oven to 200 degrees Celsius.
2. Whisk eggs, milk, and ½ teaspoon salt in bowl until well combined. Stir in crumbled feta and oregano.
3. Heat 1 tablespoon oil in 12-inch ovensafe nonstick skillet over medium-high heat until shimmering. Add garlic, sage, onion, thyme, peas, mushrooms, carrot, asparagus, jerusalem artichokes.
4. Cover and cook for 3 to 5 minutes. Uncover, stir in lemon zest and ½ teaspoon juice and cook until skillet is dry, about 1 minute.
5. Pour vegetables into a non-stick baking dish.
6. Add the green leaves (spinach/kale/broccoli heads)
7. Add egg mixture and using rubber spatula to stir to ensure until egg mixture is evenly covering the vegetables.
8. Sprinkle with chives and cherry tomato halves
9. Bake until frittata is slightly puffy and surface bounces back when lightly pressed, usually about 30 - 35 minutes.
10. Using rubber spatula, loosen frittata from oven dish and transfer to cutting board.
11. Let sit for 5 minutes.
Optional - whisk remaining 5 teaspoons oil, remaining 2 teaspoons lemon juice, and remaining pinch salt together in large bowl. Add arugula and fennel and toss to coat. Season with salt and pepper to taste.
