I can’t believe I have been gatekeeping this simple and delicious recipe for a protein rich Breakfast Frittata, because it is how I choose to start my day most mornings!
I am all about cooking once and having food prepared for the week; you can see this in my Daily Green Smoothie and Chocolate Morning Drink recipes.
We are all busy, and getting out of the door in the morning most often does not allow for elaborate food prep on waking! I like to have all of my ‘ducks in a row’ when it comes to my breakfast, so I am guaranteed to start my day right, just by pulling prepared dishes out of my refrigerator.
This recipe fulfills the midlife requirement for you to increase the protein and fibre you are eating daily so you can…
Balance your blood sugar in the morning to avoid the energy crashes in the day which cause mood swings and increase your number and severity of hot flashes.
Eat enough protein daily to protect your muscle and bone health as you move through perimenopause and into the next chapter.
Leverage fibre to help you reduce and eliminate your uncomfortable symptoms of menopause. Fibre drags the excess hormone out of the body when estrogen spikes in perimenopause.
Adds the fibre to your day that builds a diverse and healthy microbiome. A healthy microbiome is an indicator of longevity and will manage your uncomfortable symptoms for you by packaging up excess estrogen ready to be removed from the body. There is strong research between a vibrant microbiome and a reduced risk of breast cancer because of the support your internal garden offers you in managing estrogen in your body!
This recipe also includes a cruciferous vegetable in the form of sprouted broccolini. It is in season just now, tastes incredibly sweet and feeds your body the compound indole-3-carbinol, which supports your liver in breaking down excess estrogen in the body to reduce symptoms and protect you against the risk of breast cancer.
This is a dish you can make with any ingredients you enjoy…a very loose recipe and designed for you to get playful in the kitchen!
I have included black beans for additional fibre, for their longevity promoting polyphenols and because I love the energy I get from the slow burning carbs found in black beans in the morning!
I added red pepper because I recently bought a 4lb bag of peppers for $4 CAD so they are in every dish I am eating just now! But they are also a fantastic source of vitamin C and fibre.
I make this frittata weekly using 10-12 eggs and eat it throughout the week.
I have made it with added Greek Yoghurt and cottage cheese, to add more protein and baked it with cheese on the top in the Winter, when I needed a bit more of that ‘comfort food’ feeling on a cold morning.
I have added mushrooms, leeks, sweet potato, onion, chickpeas, tomatoes, broccoli, kale, grated carrot, zucchini, chopped herbs and leftover cooked sausage and chicken.
I want you to lay claim to this recipe, to use the ingredients you most want to eat in the morning and to make it your own!
🤫Did I say it also makes a fantastic and easy lunch with a side salad!
I invariably serve this Easy Breakfast Frittata warmed up, with 1/2 avocado, if I have one on hand, for additional fibre and healthy fat. In my opinion, the Fritatta always tastes better with the addition of hot sauce or a side of fermented kimchi and makes an easy and delicious, prepare-ahead start to the day.
It is possible to take the grind out of your morning AND feed yourself delicious and nutritious food!
Ingredients
1 tsp butter or olive oil
12 fresh eggs
salt and pepper to season the eggs
1/2 can black beans or chickpeas drained and rinsed
1/2 bunch broccolini, collard greens, kale or 1 medium head of broccoli
1 sweet red pepper
Handful of Cherry tomatoes halved
Optional:
1 cup cottage cheese or Greek Yoghurt
Cheese for the top
Leftover cooked sausage, chicken or steak
Any vegetable that is in season or you love and enjoy!
Instructions
Preheat the oven to 300F
Grease a 9x6 glass dish or tin with the butter or olive oil
Layer in the beans, vegetables and meats if you are using…there is no need to cook the vegetables ahead, just slice thinly or dice small, which makes the Frittata easier to slice and eat.
Break 10-12 eggs in a large mixing bowl
Add in the Greek Yoghurt or cottage cheese if using and season with salt and pepper.
Whisk the eggs until frothy and light and pour gently over the vegetables into the container.
Top with cheese if desired
Bake low and slow at 300F for 40 minutes or until the center of the Frittata springs back when lightly pressed. You do not want any runny egg!
Allow the Frittata to cool for a while and slice while still warm into 6 or 8 slices, depending on your appetite.
Cover and keep refrigerated, taking one slice each day from the dish for breakfast or lunch.