DF, GF, Serves 4
My mum used to make frittata to use up old veggies. She’d throw them in with some eggs and flour and that was dinner, done!
That’s the beauty of a frittata. You can put almost anything in it, and it’s quick and easy to cook. To keep mine as healthy and anti-inflammatory as possible, I don't use cheese or gluten, but still make a tasty amazing dish the whole family loves!
Aside from convenience, here more reasons I love a good frittata:
It’s a meat-free meal that packs all the protein and iron your growing family needs.
With organic pasture raised eggs, its rich in healthy fats like choline, Vitamin E and omega 3. These are anti inflammatory brain foods and another reason eggs are a better choice than meat for protein.
Along with the choline, eggs are high in Vitamin D and Vitamin B12. Each of these play a role in mood balance and brain health. With good amounts of the other B Vitamins too, eggs are a great friend for energy and mental health.
Pasture raised organic eggs also contain this dynamic duo: selenium & iodine. These minerals are essential for healthy, happy thyroid function; the boss of your hormones. They are vital in every diet.
Notice I only use organic and pasture raised eggs...
Studies on egg quality show much lower or even absent nutrients in cage eggs, and eggs from grain-fed chickens.
That means all commercial eggs.
I buy my organic pasture raised eggs from a farmer’s market. They're about $10 a dozen, which may sound alot, but like so many other foods, I see this as a long-term investment on my family’s health.
For this recipe, I add flavour from the always-popular corn and zucchini. These add some veggie power, some carbohydrates and a good deal of fibre.
To keep it dairy free, I use my old faithful nutritional yeast for the cheesy taste.
My Corn & Zucchini Frittata is a quick and healthy midweek meal that your family will LOVE!
WHAT YOU NEED:
6 organic pasture raised eggs
2 ears of corn cooked, cooled, kernels removed
1 medium zucchini
1/3 cup almond milk
2 TBS nutritional yeast
2 TBS arrowroot flour or cornstarch
1 tsp seasalt
A little olive oil
WHAT TO DO:
Cook the corn, then let it cool (I do this in the morning so it’s ready to go by the time I make dinner). If you want to save time and use tinned corn. Shop for organic non GMO options with no or little sugar and salt added.
Preheat the oven to 180°C.
Slice off the corn kernels and add them to a mixing bowl.
Wash and grate your zucchini, add to the bowl.
Slice the shallots. You know where they go next - in the bowl!
Crack all 6 eggs into the bowl, followed by the almond milk.
Add the salt, nutritional yeast and flour, then whisk with a fork to fully combine.
Use a large flat based pan that you can transfer to the oven. Heat the pan with a little olive oil - enough to cover the base entirely.
Pour in the egg mixture and cook for 4-5 mins, until you see the egg start to harden at the base.
Transfer the pan to a hot oven and cook for about 20 mins, until the egg rises, hardens and begins to brown. Keep and eye on it.
I serve my frittata with a mixed green salad and a side of basmati rice.
This deliciously easy healthy family meal ticks all the nutritional requirements for protein, carbs, and fats.
It has no added sugar, no colours, preservatives, flavours or additives and is literally ready in half an hour. With the side salad, it’s about 2 serves of vegetables per person.
Even with the posh eggs, and the sides, the meal comes in at about $5 per serve. As far as healthy family meals go, it doesn’t get much better than that.