Spinach Feta Frittata - yes eggs for dinner!

Spinach Feta Frittata

Spinach Feta Frittata

One of my favourite strategies to get more vegetables on the table is to just add them to every dish you make. Spaghetti sauce? Add more vegetables. Eggs for breakfast or dinner? Add more vegetables... This game quickly gets redundant, but it’s a simple way to make adding those fibre and antioxidant packed vegetables a habitual part of meal preparation. The goal: half of each meal and snack should be those colourful fruits and mostly vegetables. 

This frittata comes together in a snap which makes it even easier. Many frittata recipes call for separately sautéing all the vegetables, then baking. We add fresh vegetables and it works out perfectly every time. I love the flavourful and colourful combination of feta cheese, spinach and tomatoes.

Cooked spinach and tomatoes have more bioavailable iron as well as lycopene. Lycopene is the red-hued antioxidant in tomatoes that play a role in heart health and cancer prevention (especially prostate and breast cancers). Lycopene also helps to protect the skin from the natural damages that come with aging. This recipe is also a good way to use up whatever vegetables or cheese you have in the fridge, so swap the veggies for your family's favourites. 

Serve with rosemary and thyme roasted nugget potatoes and yams; leftovers are perfect for packed lunches as a sandwich filling on sprouted grain bread. 

Spinach Feta Frittata (serves 4)

Ingredients

  • 8 large eggs
  • 3 green onions, diced 
  • 1⁄2 cup cherry tomatoes, halved 
  • 1 small bell pepper, diced 
  • 2 cups fresh spinach, chopped
  • 1⁄2 cup light feta cheese, crumbled 
  • Salt and pepper, to taste

Directions

  1.  Preheat oven to 350 ̊F (180 ̊C) and grease an oven-friendly skillet.
  2.  Beat eggs in a large bowl then mix in all other ingredients. 
  3. Pour into skillet and bake for 30 – 35 minutes or until a toothpick in center comes out clean.
  4. Remove from pan immediately to cool or serve. 

Nutrition Facts Per Serving:  198 Calories;  18 g Protein; 13 g Total Fat (5 g Saturated Fat; 0 g Trans Fat); 3 g Total Carbohydrate (1 g Sugar; 2 g Dietary Fibre); 416 mg Sodium; 228 mg Potassium; 14% Daily Value* Iron; 13 % Daily Value* Calcium;  14% Daily Value* Vitamin C; 46% Daily Value* Vitamin A. 

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. 

-- Shannon Smith, RD

Golden Milk Oatmeal with Sunflower Seed Brittle

Golden Milk Oatmeal with Sunflower Seed Brittle

The morning routine can be a whirlwind: walking the dog, ironing the shirt, getting the family up and out the door, and finding time for breakfast can be a challenge. And I am right there caught in the whirlwind most mornings.  So I do breakfast prep in big batches in the evening when I’m making dinner. 

Steel cut oats are a busy morning person’s best friend, because you can make enough to last all week, then pack up portions in canning jars in the fridge for each day. Steel cut oats reheat much better than rolled or quick oats, because they have a firmer texture. Plus they are loaded with soluble fibre which helps to keep stools soft and easy to pass, and can help to keep cholesterol levels at healthy levels - especially when eaten along with a diet rich in fruits and vegetables, beans, and almonds. A 1/4 cup serving of steel cut oats will dish up 5 grams of fibre, with 1.6g soluble fibre, plus 10% of your daily iron needs, and 7grams of protein. 

This breakfast is an anti-inflammatory powerhouse.  Low levels of inflammation through the body is a side effect of normal metabolism. A small amount of this inflammation is nothing to fear, but high stress and low sleep lifestyles, and highly processed food choices can lead to higher levels of inflammation. This chronic inflammation is linked to the development of cardiovascular disease, type 2 diabetes, certain types of cancer, and Alzheimers.  Dishing up anti-inflammatory foods daily can help to quell this inflammatory process. 

The chia seeds provide anti-inflammatory omega-3 fats. The naturally occurring fats in the combined nuts, seeds, and coconut milk help the body to absorb the anti-inflammatory benefits of the curcumin in the turmeric. A little added black pepper boosts the curcumin absorption by up to 300 times, and don’t worry you won’t end up with a peppery oatmeal. Most importantly this recipe is delicious, the perfect blend of warming spices for a cold morning. 

If you make this recipe in advance, add the brittle just before eating it or it could become soggy. If you don’t have the time to make the brittle part, simply add 2 tablespoons of the nut and seed mixture. 

Recipe adapted from Feed me Phoebehttp://feedmephoebe.com/golden-milk-recipe-oatmeal-pepita-brittle/ 

Golden Milk Oatmeal with Pumpkin Seed Brittle
Serves 6

Ingredients

Oatmeal

  • One 15-ounce can full fat coconut milk (2 cups)
  • 1 cup water
  • 1 Tbsp maple syrup
  • 2 tsp fresh turmeric, grated 
  • 1 tsp ground cinnamon
  • 1/2 tsp fresh ginger, grated
  • 6 grinds fresh black pepper
  • 1 cup steel cut oats

Brittle

  • 1/2 cup sunflower seeds
  • 1/2 cup hazelnuts, crushed
  • 1 Tbsp chia seeds
  • 1 Tbsp black sesame seeds
  • 2 Tbsp maple syrup
  • 1 tsp coconut oil, melted
  • 1/4 tsp sea salt

Instructions 

Oatmeal

  1. In a medium pot, combine coconut milk, water, maple syrup, turmeric, cinnamon, ginger, and black pepper. Bring to a simmer and whisk to emulsify. 
  2. Once simmering, add oats and reduce heat to medium low and cover. Let cook for 15-20 minutes. Texture will be el dente.
  3. Serve with 2 Tbsp brittle mixture on top, and reheat oats with a little added water through the week for quick breakfasts.

Brittle

  1. Preheat oven at 350F. Line a baking sheet with parchment paper or silpat (silicone baking liner).
  2. In a medium bowl combine all the brittle ingredients, and mix to combine. 
  3. Spread on lined baking sheet, and bake 15 minutes, check after 5 minutes and stir. 
  4. Allow brittle to cool, and keep in airtight container for up to 5 days.

Nutrition Facts (per serving):
Calories: 420, Total Carbohydrates: 33g, Fibre 7g, Sugar 8g, Protein 11g

-- Shannon Smith, RD