Vegetable & Goats Cheese Frittata
I’m a big fan of easy meals – and this is currently a favourite! It is grain free, gluten free and make a perfect evening meal when served with wilted kale or a green salad on the side. And it’s the sort of meal that makes for great breakfast leftovers the next day – hot or cold!
Frittatas are super versatile and as long as you have eggs and onion, you can pretty much adapt the vegetable options in here to whatever produce is in season or most suitable to you. I chose asparagus for this one since they are coming into season, but leeks, mushrooms & broccoli work great too. I personally love adding goats cheese on top but if you’re dairy free you can easily skip the cheese. Sesame seeds make a great topping as well and add amazing flavour.
Eggs provide high quality protein and nutrients. They are very rich in the nutrient choline, which is important for brain function, as well as selenium, iodine, biotin and other B vitamins that are important for healthy skin, metabolism and energy production. The nutrients are in the yolk and white of the egg and I always prefer to eat the whole egg rather than just the egg white. The yolk does have the most fat, but it is healthy fat (especially if the egg is organic free range) and the fat will keep you full and satisfied for longer. I have included a “Healthy Eggs Shopping Guide” below to help you buy the healthiest eggs with the most nutrients and healthiest fats.
Adapted from this recipe
- 1 tsp organic butter (or coconut oil)
- 1 cup asparagus, chopped
- 1 heaping cup fresh spinach (50 gm/1½ oz)
- ½ Spanish onion, finely chopped
- ½ cup carrots, sliced
- 6 organic free range eggs
- Salt & pepper
- ¼-1/2 tsp garlic powder
- 30 gm (1oz) goats feta (optional)
- 30 gm (1 oz) sesame seeds
- In a small pot steam the carrot slices for 5 mins until a little tender. Drain and set aside.
- Preheat oven to 200° C (400° F)
- Beat the eggs in a bowl and set aside.
- Melt butter in a hot skillet and sauté the asparagus, spinach, onion and carrot slices for a couple of minutes until the onions are translucent and the spinach is wilted. Season with salt, pepper and garlic powder.
- Pour the beaten eggs over the vegetables and turn the heat off. Using a spoon, make sure the vegetables are completely covered in the egg mixture.
- Crumble goats feta and/or sesame seeds evenly on top and place the skillet in the preheated oven for about 10-12 minutes until the top if golden brown.
Healthy Eggs Shopping Guide
Stick with organic
Organic standards help lower risk of contaminated feed and organic eggs usually have higher nutrient quality. However, remember that organic by itself does not guarantee a natural lifestyle for the egg-laying chickens.
Ask for pasture-raised/free-range
Go beyond organic by asking for pasture-raised eggs. Don’t get sidetracked by the confusing array of labeling terms. You are likely to find phrases like “pasture-raised,” “pastured,” “free-range” and “cage-free” on egg packaging, but labeling laws unfortunately allow products to display these terms even if the egg-laying chickens spend little or no time outdoors in a pasture setting. The only way to be certain is to talk to your grocer or the chicken producer and find out how the chickens were actually raised.
Local farms are best
Organic, pasture-raised eggs may be available from local farms with small flocks and a natural lifestyle for their chickens. Farmers markets are a great place to find out about your local options.