The Healthy Lifestyle Made Easy

Savory Frittata

Ingredients (3-4 servings):

  • 8 large eggs
  • 1/2 cup milk or heavy cream
  • 1 cup chopped vegetables (such as bell peppers, onions, spinach, mushrooms)
  • 1 cup shredded cheese (such as cheddar, mozzarella, or feta)
  • Salt and pepper to taste
  • 2 tablespoons olive oil or butter

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. In a large bowl, whisk together the eggs, milk or cream, salt, and pepper until well combined.
  3. Heat the olive oil or butter in an oven-safe skillet over medium heat. Add the chopped vegetables and sauté until they are softened, about 5 minutes.
  4. Pour the egg mixture over the vegetables in the skillet. Stir gently to distribute the vegetables evenly.
  5. Sprinkle the shredded cheese over the top of the egg mixture.
  6. Cook the frittata on the stovetop for 3-4 minutes, or until the edges start to set.
  7. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set in the center and lightly golden on top.
  8. Remove from the oven and let it cool for a few minutes before slicing and serving.

Nutritional information:

Eggs:

      • Eggs are a nutritional powerhouse, containing high-quality protein, essential vitamins (like vitamin D and B vitamins), and minerals (such as selenium and choline).
      • The color of an egg’s shell doesn’t indicate its nutritional value or taste; it’s determined by the breed of the hen.
      • In the United States alone, over 75 billion eggs are produced each year.

Milk:

      • Milk is an excellent source of calcium, which is crucial for bone health and muscle function.
      • Whole milk contains more fat than skim or low-fat milk, but it also has more fat-soluble vitamins like vitamins A and D.
      • The composition of milk varies between different animals. For example, camel milk has a higher vitamin C content than cow’s milk.

Vegetables:

      • Bell peppers come in various colors, including green, red, yellow, and orange. Each color has a slightly different flavor profile and nutritional content.
      • Spinach is rich in iron, calcium, and vitamins A and K. It’s known as a “superfood” due to its numerous health benefits.
      • Mushrooms are unique because they’re neither plant nor animal—they belong to their own kingdom, Fungi. They’re also one of the few non-animal sources of vitamin D.

Cheese:

      • Cheese is a concentrated source of calcium and protein, making it an excellent addition to a balanced diet.
      • The flavor and texture of cheese vary widely depending on factors such as the type of milk used (cow, goat, sheep) and the aging process.
      • Feta cheese, a common choice for frittatas, is a staple in Mediterranean cuisine and is traditionally made from sheep’s milk or a combination of sheep and goat milk.

Olive Oil:

      • Olive oil is a key component of the Mediterranean diet, which is associated with numerous health benefits, including reduced risk of heart disease and stroke.
      • Extra virgin olive oil is made by cold-pressing olives without the use of heat or chemicals. It retains more of the natural antioxidants and flavor compounds compared to other types of olive oil.
      • The olive tree, Olea europaea, is native to the Mediterranean region and has been cultivated for thousands of years. Some olive trees are known to live for centuries!

Butter:

    • Butter is a dairy product made by churning cream until it separates into butterfat and buttermilk. It has been used in cooking for thousands of years and adds rich flavor to dishes.
    • Butter contains saturated fats, which were once vilified but are now recognized as part of a balanced diet when consumed in moderation.
    • The process of churning cream to make butter can be traced back to ancient civilizations such as the Sumerians and Egyptians.

Fun Facts:

Frittatas are an Italian dish similar to an omelette or crustless quiche. They’re incredibly versatile and can be made with a variety of ingredients, making them perfect for using up leftover vegetables or meats.The word “frittata” comes from the Italian verb “friggere,” which means “to fry.” Traditionally, frittatas are started on the stovetop and finished in the oven, giving them a golden crust on top. Frittatas are often served as a breakfast or brunch dish, but they can also be enjoyed for lunch or dinner. They can be served hot, warm, or even at room temperature, making them a great option for picnics or potlucks. Frittatas are not only delicious but also nutritious. They’re packed with protein from the eggs and can be loaded with vegetables, providing a healthy dose of vitamins and minerals. Leftover frittata slices can be stored in the refrigerator for up to 3-4 days and reheated in the microwave or oven for a quick and easy meal option.