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