August Recipe – Vegetable Frittata

It is really easy to get stuck in the rut of cooking ‘meat and 3 vege’ for dinner most nights (not that there’s anything wrong with that…).  Studies have shown the health benefits of vegetarianism, but if you are not prepared to go from carnivore to herbivore, then maybe you should start with aiming to be a vegetarian one meal a week. 

If you think that means you have to sit down to a meal of bean sprouts and lettuce, think again.  There are some delicious vegetarian meals you can make that are easy to prepare and very tasty.  In fact, there are quite a few ideas in The Natural Way Recipe Book.


Our Vegetable Frittatas make a delicious brunch, lunch or serve with extra salad for a more substantial meal at night.   Packed full of vegetables, you will see that asparagus is one of the ingredients:  did you know Asparagus is an alkaline food which is an excellent source of potassium, phosphorus, folic acid, vitamins A, C and K, and traces of vitamin B complex.  And certainly most impressive is that it is one of those few vegetables that actually has the calcium and magnesium in the ideal ratio of 2:1.  Also, don’t be worried if you notice your urine is more smelly than usual after you eat asparagus.  It is rich in the amino acid asparagine, and this helps to cleanse the body of waste material.  The smell you notice just means that your kidneys are functioning as they should.

This recipe is part of our Health and Vitality Eating Plan (Recipe Book – Page 14. Suitable for H&V, QS, LGI and LFHF eating plans), but could also be used as a non-meat option on the Quick Start Programme as there is only 9.5g carb / serve.  Even if you are not following our weight loss plan, this is a moderately low-fat, veggie packed meal and only around 156 calories per serve.

VEGETABLE FRITTATA                               Serves 4

Cooking oil spray

1 medium white onion, sliced thinly        

2 cloves garlic, chopped

1 bunch asparagus, trimmed and chopped          

1 red capsicum, sliced thinly in strips

1 cup broccoli, chopped

6 olives, pitted and chopped                    

4 eggs, beaten lightly    

4 egg whites, beaten lightly

2 Tbsp parsley, finely chopped   

METHOD:  Lightly spray non-stick pan with cooking oil spray, add onions and garlic. Cook until onion softens.  Combine asparagus, capsicum, broccoli, olives, eggs, egg whites and parsley in large bowl.  Reheat non-stick pan and re-spray with cooking oil.  Add frittata mixture to pan and press down.  Cook uncovered in low oven until almost set.  Remove from heat and place pan under heated grill until top of frittata becomes firm and browned.  Serve immediately.

Concentrate:  Eggs

Bon Appetit!

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