Eggs are not just for breakfast! I think they are the perfect addition to any meal for a boost of protein and fat - especially if you want a meatless meal. I make sure to have at least one meatless dinner per week, and one of my vegetarian meal standbys is the frittata.
Frittatas are easy to make, inexpensive, and versatile. No need to follow a recipe to a T - you can be creative and make the frittata your own by adding all the goodies you enjoy (or that you have left in your fridge after a busy week). It is a great standby when you don't feel like cooking what you had planned or just want a simple and quick meal. I always make sure to include a variety of vegetables and one type of cheese in my frittatas. I make sure to cook the eggs in pastured butter because everything tastes better with butter!
Eggs contain lutein and zeaxanthin, which are carotenoids that may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. The choline, which is a B vitamin, in eggs may help to enhance brain development and memory and is associated with better neurological function and reduced inflammation. It is best to purchase local, pastured eggs--try your local CSA. To learn more about this versatile protein, check out my previous post Happy Chickens Produce Delicious Eggs.
With Zest & Zeal,
Vegetarian Frittata - gluten-free, vegetarian - *You can make this recipe your own by choosing your favorite vegetables and cheese
- 4 pastured eggs
- 1/2 cup onion, chopped
- 1 clove garlic, minced
- 1/3 cup chopped red pepper
- 1 medium carrot, grated
- A handful of spinach
- 1/2 teaspoon Italian Seasoning (basil, oregano, rosemary, thyme, marjoram)
- 1 Tablespoon butter or ghee
- Feta Cheese
- Himalayan salt & pepper to taste
- In a medium cast iron skillet, melt butter over medium high heat.
- Add onion and garlic and sauté until soft and translucent (~3-5 minutes).
- Add vegetables, Italian seasoning and a pinch of Himalayan salt. Cover and cook for 4 to 5 minutes or until soft.
- Whisk eggs in a small bowl. Pour egg mixture evenly over the vegetables.
- Cook for 1 to 2 minutes or until the eggs start to set. Sprinkle feta cheese on top of egg mixture.
- Reduce heat to medium low and continue to cook until the frittata is almost set, but the top is still runny.
- Place skillet under the broiler until top is golden brown and no longer runny, about 5 minutes.
- Sprinkle with fresh cracked pepper and salt.
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