Vegetable Frittata : Could Be Perfect For Family or Party Gatherings

Saimaa Miller writes, "the humble egg contains powerhouse nutrition. It is a fantastic source of protein (great for snacks when you’re on-the-go), vitamins B2, B12, A, D and E, minerals zinc and phosphorus, and trace elements iodine and selenium. They provide essential fatty acids to assist in hormone production, brain development and metabolic processes. Eggs are also one of the best sources of choline, an essential nutrient needed for metabolism, fat absorption and neurological function."

Here is her recipe for a vegetable frittata. Note of caution ...you will see it uses sweet potato, which although has fewer carbohydrates than the regular potatoes, still has carbohydrate in them (see article below). Some diabetics find blood sugar numbers are acceptable when eating this, but others still have an un-acceptable blood sugar spike ... so if you are unsure, than test is best i.e. please use your meter.

You may of course substitute sweet potato for swede, bell peppers, additional zucchini (courgette) ... 

However, if you would like to give this recipe a try here it is ...

Ingredients:
Olive oil
200g sweet potato, peeled and cut into 1cm pieces


120g green beans, trimmed, halved

½ cup frozen peas
1 medium onion, chopped

1 medium zucchini, (courgette) halved lengthways, sliced thinly

1 medium tomato, chopped

2 tbsp parsley
½ cup rice/almond/oat milk

4 eggs, lightly whisked

Method:
1. Preheat oven to 180°C. Grease and line base of a 20cm round or square cake pan.
2. Heat oil in large frying pan and cook sweet potato, stirring for 3-4 minutes or until slightly softened.
3. Add onion, zucchini, beans and peas and cook for 3 minutes until just tender.
4. Combine vegetable mixture, tomato, parsley and eggs in large bowl and mix well. Season with salt and pepper. Pour mixture into prepared pan and bake for 45 minutes or until cooked through. Stand 5 minutes before turning out.

You may need to use these measurement equivalent tables here

Sweet Potatoes

" The word 'potatoes' makes us shudder with the thought of weight gain and a truck load of fats, but that’s not the case with sweet potatoes. This humble root has numerous health benefits and can actually help you lose weight!

Carbohydrates
Sweet potatoes have a slightly lower carbohydrate content than regular potatoes. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates.

Fibers
Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving. The high fiber content gives them a ‘slow burning quality’. Which means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.

Vitamins and Potassium
Sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid. A medium sweet potato has 28% more potassium than a banana.

Water Content
The high amount of water that is found in sweet potatoes helps you lose weight. Like fiber, water takes up a lot of room in your stomach. Therefore, eating foods that contain high amounts of water makes you feel full and will prevent overeating and snacking between meals.

Choosing the right one
Check for sweet potatoes with no cracks or bruises. Keep them in a cool, dark, well-ventilated place, and handle them with care. They should keep for about two weeks. Once cooked, sweet potatoes can be stored for up to 1 week in the refrigerator.

They can be used in a wide variety of dishes, both savory and sweet, and pair well with cinnamon, honey, lime, ginger, coconut and nutmeg. Enjoy them in desserts, breads and muffins, puddings and custards and casseroles. They also take to Indian curries and vegetable side dishes quite well."

These above words, and more, here

I often find that crustless quiches and frittata's are great for family get-togethers, Sunday breakfast or tea, bank holiday weekends and similar ...

We try and bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan