Breakfast frittata – dairy free and gluten free
Today I’d like to share with you a simple and satisfying recipe for breakfast.
When my sister Sandra came to stay with me for the week this was our breakfast most mornings, eaten after our green smoothies.
Great to have on the weekend although you can whip one up before work if you feel so inclined and take it with you. Just gently re-heat in the microwave.
I find the addition of pumpkin and sage lifts the dish but feel free to throw in whatever your heart desires. You can toss in left over vegies from last night’s dinner or add some free range bacon.
Why this is so good for you
Eggs are high in protein (which helps you keep full) and most of the nutrients are found in the yolk. Eggs help prevent macular degeneration and prevent cataracts, blood clots, stroke, heart disease and breast cancer; promote the growth of healthy hair and nails; and aid in the brain development of a growing foetus.
Pumpkin is essential for healthy skin, eyesight and strengthening the immune system; supports heart and muscle function, lowers blood pressure and helps with fertility.
Spinach improves skin health, eases constipation, flushes toxins from the colon, builds strong bones, improves eyesight, protects against breast cancer, reduces risk of ovarian cancer and protects your brain function from premature aging.
Sage helps improve memory and information processing (especially in people with mild Alzheimer’s disease), is a digestive aid, anti inflammatory and helps control blood pressure.
- Oil of choice (I used coconut oil)
- 2 cups sliced mushrooms
- 2 shallots, sliced
- 1 cup baby spinach
- 1 cup diced cooked pumpkin
- 1/4 cup sliced cherry tomatoes (I slice them into thirds)
- 4 large eggs (preferably free range or organic)
- Chopped fresh herbs of choice (I used sage) plus extra for serving
- 1/2 teaspoon ground sea salt *
- Few grinds of cracked black pepper
- Heat oil in a medium frying pan.
- Add the mushrooms and cook to your liking.
- Add the shallots and cook for a few minutes.
- Add the baby spinach and stir until wilted.
- Throw in the pumpkin and tomatoes.
- Sprinkle herbs over the top.
- Whisk eggs in a small bowl. Add salt and pepper to the eggs.
- Pour eggs evenly over pan mixture. Shake to ensure pan is covered.
- Cook until eggs are about 3/4 set. Meanwhile, pre-heat grill to medium.
- Place entire pan under grill and cook top till set.
- Sprinkle remaining fresh herbs over the top.
* If you're using normal table salt, keep in mind that the granules are smaller than sea salt which will make the dish saltier. Adjust measurement accordingly. Otherwise, season at the end when cooked.
To save time, steam or bake your pumpkin the day before so it's ready to go. If you don't like pumpkin, use sweet potato instead.