A Frittata is an Italian-style omelette enriched with various ingredients. They are ideal for a light breakfast, brunch, lunch, or even for dinner paired with a simple side salad. They are super simple, the ingredients are inexpensive and it is a lot of fun. Although i don’t make them often, i sure do enjoy creating my own style with fresh farm ingredients. So yummy!!!

 

So, if you have a cast iron skillet ( or a pan that can be placed on the stove and in the oven), eggs, few other ingredients, then you are ready to make a delicious frittata.

The incredible egg! Pity the poor egg. It gets cracked, scrambled, and whipped – not to mention unfairly maligned as the villian of the breakfast world. But good news, frittata fans!! Research supporting the health benefits of eggs are piling up. There are four reasons to consider incorporating this incredible egg into your natural diet. Firstly, they may reduce the risk of cancer. Whole eggs are one of the best sources of the nutrient choline ( i large egg has 20% of your RDA). A study was published this year finding that women with a high intake of choline was 24% less likely to get breast cancer. This is found in the egg yolk, so ditch the egg-white omelette. Secondly, eggs keep your peepers peeping. Yolks are also high in lutein and zeaxanthin, an antioxidant that has been shown to ward off macular degeneration. Thirdly, An omelette a day can shrink your waist. Researchers have found that obese people who ate 2 egg breakfast at least 5 times a week lost 65% more weight and had more energy than women who ate bagels for breakfast. “Eggs are more satisfying than carbohydrates, making you feel fuller longer”. And lastly, Your abs eat them up! Eggs contain a certain sequence of amino acids which makes it easily to absorb in the body. Which means a hard boiled grade A egg is an ideal muscle repair food after a butt busting workout.

 

All eggs contain the same basic stuff, large eggs are packed with only 72 calories each, so you really can’t go wrong. But depending on your eating habits, special eggs may be worth the extra cash, such as organic eggs ( which are free of antibiotics, slaughterhouse byproducts, and certain additives), pasteurized eggs ( if using for raw purposes, look for this label, meaning soaked in warm water bath), and omega 3 enhanced (if you rarely have fish, snag more of these heart healthy fatty acids).

 

Now, it’s all about the marvelous mushrooms! It’s that time of the year where mushrooms are popping up all over. You sure don’t have to be a top chef to prize these lush and earthy flavor of exotic mushrooms. The newly discovered health benefits might move mushrooms to the top of the list. For instance, they safeguard you against cancer. Mushrooms are rich in disease fighting phytochemicals and eating them regularly has been linked to a lower risk of breast cancer in studies of Chinese and Korean women. They also prevent prostate cancer cells from multiplying in mice – may do the same for men.

Did you know, one medium portobello mushroom supplies 21% of the RDA of selenium and one third your need of copper, it also has much potassium as a medium banana?! What’s more, is mushrooms retain their nutrients when stir-fried, grilled and sauteed.

Thirdly, mushrooms help to cut calories. Researchers estimate that if you substitute mushrooms for ground meat in one meal a week, you can lose five pounds a year. When ground beef was swapped out for mushrooms in lasagna, sloppy joes, and chilli, adults consumed 400 fewer calories per day, according to Johns Hopkins Bloomberg School of Public Health Study. So, go ahead and indulge in these marvelous mushrooms! So good for you.

 

SERVES: 4-6

 

INGREDIENTS:

1/4 cup onions, diced

8 ounce mushrooms, sliced

1/4 cup Parmesan, grated

1/4 cup fresh mozzerella

1 tsp dried thyme

3 large farm fresh eggs

2 large farm fresh egg yolks

fresh basil, handful, for garnish

INSTRUCTIONS:

Heat oil in a non stick skillet with an oven proof handle. Swirl oil to coat the pan evenly, add onions and sweat them over medium heat until translucent, about 5 minutes.

Add mushrooms and cook until golden brown and liquid has been evaporated, about 8 minutes. Add pepper and salt, to taste. Dash.

Preheat broiler. Use a fork to lightly beaten the eggs, cheese and herbs in a medium bowl. Then, add in the egg mixture to the pan and stir gently with the fork to incorporate the vegetables. Cook over medium low heat; occasionally sliding the spatula around the edges of the pan to loosen frittata as it sets. Continue cooking until it sets, except for the top, about 8 minutes.

Place pan directly under the broiler and cook just until the top is golden brown and set, about 1-2 minutes. Do not let it burn.

You may slide it out or invert it onto the preferred platter. Then cut into wedges and serve. You may also let it cool at room temperature, then cut and serve. For garnish, i used fresh basil and red pepper flakes.

NUTRITIONAL VALUE: (per serve/4) Calories 60; Total Fat 2.9; Cholesterol 105; Sodium 58mg; Total Carbohydrates 3.2g; Dietary Fiber 1g; Sugars 1.5g; Protein 6.3, vitamin A 30%, Calcium 3%, vitamin C 4%, Iron 13% ( Although high in cholesterol, it is very high in iron, niacin,  phosphorus, potassium, riboflavin, selenium and vitamin B6).

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