Here’s a delicious, healthy, and easy to make frittata that can be enjoyed for a lazy Sunday brunch, luncheon with friends, or as a light evening meal. The spring, organic vegetables used in this dish may be found at your local farmers’ markets throughout springtime and well into the summer months. The vegetables will give you a divine supply of folic acids, Vitamins A and C, and are a very good source of magnesium, fiber, potassium, folate, copper, riboflavin, and phosphorus (and that is just for starters).
Fresh, organic cage-free eggs are a wonderful addition to most diets. Contrary to previous beliefs, moderate consumption of eggs does not have a negative impact on cholesterol. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to the study, regular consumption of eggs may actually help prevent blood clots, stroke, and heart attacks. Recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may in fact improve it.
Oh how we love eggs! Let us count the ways:
- They are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to eggs’ carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily absorbed by our bodies from eggs than from other sources and may lower the risk of developing cataracts.
- They are a muscle builder and rejuvenator. One egg contains six grams of high-quality protein and all nine essential amino acids. They are one of the only foods that contain naturally-occurring vitamin D.
- They are a good source of choline. One egg yolk has about 300 micrograms 0f choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
- They contain the right kind of fat. One egg contains just 5 grams of total fat and only 1.5 grams of that is saturated fat.
So enjoy your new perspective and healthy respect for eggs as you celebrate the divinity of a mindful palate.
INGREDIENTS
Serves 6
6 eggs, beaten
1/2 cup raw milk or unsweetened almond milk, or raw goat milk
1 tablespoon coconut oil
3 cloves of garlic, minced
1 cup sweet white onion, sliced
1/2 cup chopped asparagus
1/2 cup sliced zucchini
1/2 cup yellow squash
1/2 cup halved cherry or pear tomatoes
1/2 cup baby spinach
1 tablespoon chopped parsley leaves
1 tablespoon thyme
1 teaspoon cumin
pinch of cayenne pepper
sea salt and freshly cracked pepper to taste
DIRECTIONS
1. Preheat oven to broil setting.
2. In medium size bowl, using a whisk, blend together eggs, milk, cumin, cayenne pepper, freshly cracked pepper, and sea salt.
3. Heat 12-inch, oven safe sauté pan over medium-high heat. Add coconut oil to pan and melt. Add onion, garlic, asparagus, zucchini, squash and sauté for 3-4 minutes. Pour in egg mixture and stir with a rubber spatula.
4. Add tomatoes, spinach, thyme, and lower heat to medium-low. Cook for four minutes or until the egg mixture has set on the bottom and begins to set on top.
5. Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy. Remove from pan and cut into six servings. Sprinkle with parsley. Serve immediately.