Nutrient Dense Frittata

Eggs are one of the most versatile and easy foods to make. Almost anyone can cook an egg in some shape or form. And although eggs are associated with breakfast, they can be served at any time of day. For me, eggs are comfort food.

I’m trying to increase my nutrient intake because truth be told, I haven’t been eating enough veggies lately. So, after a quick inventory of the fridge, I decided to make a frittata for lunch today.

Kale, rosemary and shiitakes from the farmers market, and organic onions, red peppers, garlic from the super market

I used nutrient dense veggies with lots of antioxidants: shiitake mushrooms, onion, sweet red pepper, garlic, kale and rosemary, as well as nutrient dense pastured eggs (3 times more omega 3’s), parmesan cheese and rendered bacon fat from pastured pigs (read more about this in a minute).  I seasoned with salt and pepper and a little red pepper flake for some heat. I diced everything small so that it would cook fast and evenly, preserving as many nutrients as possible. Long, high heat cooking kills some of the nutrients in food. Raw, or lightly cooked vegetables are better for you. Also, don’t underestimate the power of herbs.

“Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration.” (From George Mateljan’s Worlds Healthiest Foods)


Local, pastured Eggs from the farmers market

The fat was rendered from uncured local and free range bacon with NO PRESERVATIVES, not even salt. Pastured pork is higher in Omega 3’s and CLA’s (good fatty acid), than conventional pork sold in grocery stores. If you don’t have any of this good fat, or are still not sold on the fact that it’s good for you, substitute with whatever oil or fat you prefer.

I lightly cooked the veg first then grated some paremesan cheese over it.

After the cheese melted a bit, I gathered the veg and cheese into the center of the pan and poured the egg over it. Because I like that crispy, caramelized outside, I did my best to turn the frittata over instead of covering it or finishing in the oven. Maybe that means it’s not actually a frittata. Who cares. It was better.

I grated a little more parmesan on top and enjoyed my lunch with a nice cup of green tea. Nourishing, easy to make, low carb, low cost, organic meal. Ahh… Slow food at it’s best.


About Michele
Wife and Mom of three girls doing her best to lead the family into a healthier lifestyle and evolve gracefully.

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