Vegetable Frittata – perfect for lunch, dinner, or even breakfast!
I love frittatas. They are a great, high-protein, full of good fat, filling, and delicious food that you can make with just about any vegetables you want. They keep well too. So you can eat it all week. I use mushrooms in this frittata because I really enjoy their earthy taste, and they adopt other flavors really well. You’re going to want to use organic mushrooms because mushrooms absorb and concentrate everything they’re grown in… that’s good and bad depending on whether they’re organic or conventional! Mushrooms are one of those super-foods. Definitely worth eating several times a week. And shiitake are among the best for you.
Mushroom & Spinach Frittata Recipe
Serves 6 (or cook it and keep it for leftovers – it’s great for lunch on the go!)
- 2 tablespoons extra virgin olive oil
- 10 ounces of organic (shiitake) mushrooms
- Sea salt and freshly ground pepper
- 1 to 2 garlic cloves (to taste), minced
- 6 ounces organic spinach, rinsed, loosely chopped (I don’t like baby spinach so I use “adult” spinach sold in bunches)
- 8 organic, pasture-raised eggs, at room temperature
- Pinch of cayenne
- Pinch of cumin
- Heat 1 tablespoon of the olive oil over medium-high heat in a heavy 10 or 12-inch skillet. (I like to use a well seasoned cast-iron skillet.) Add the mushrooms. Cook, stirring or tossing often, until they begin to sweat and soften, 3 to 5 minutes. Add salt, pepper and the garlic, and stir together with the mushrooms for about a minute. Add the spinach, stir until wilted. Turn up the heat and let any excess liquid evaporate from the pan, then remove from the heat. Taste and adjust seasoning.
- Beat the eggs in a large bowl (you can do this while the mushrooms are cooking). Add a couple of tablespoons of water to the eggs and keep beating. This will make them frothier and lighter. Stir in salt and pepper to taste and spices, and the mushroom and spinach mixture.
- Heat the remaining olive oil over medium-high heat in the skillet until it feels hot. Pour in the egg mixture. Distribute the eggs and filling evenly over the surface. Shake the pan gently to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked turn the heat down to low, cover, cook 10 minutes, shaking the pan gently every once in a while. From time to time remove the lid and loosen the bottom of the omelet with a spatula, tilting the pan, so that the bottom doesn’t burn. It will however turn golden. It should be almost cooked, except the top layer.
- Heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for 1 to 2 minutes, until the top sets, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Allow to cool for about 10-15 minutes. Carefully slide from the pan onto a platter. Cut into wedges. This is delicious whether hot, warm, or cold. Serve with a green salad. And if you’re feeling like you want a little spice, use the smoky cashew sauce as a condiment.
This frittata keeps for about 3-4 days.
About the Author: Tania Van Pelt is the creator of Happiness Series. After working in film, she realized that creating content for an online world that moves and inspires people is where it's at. She loves the immediacy and the vibrancy of working online. Tania created Happiness Series because she wants to empower people to live healthier, longer, more joyful lives through fitness, nutrition, stress management and integrative wellness. After years of research and practical application, she is excited about the newest project, Ageless Diet™. Ageless Diet is a lifestyle that promotes an Ageless You. Because getting older doesn't have to mean aging, and losing weight doesn't have to be hard. Happiness Series and Ageless Diet are going in new directions, bringing people together in beautiful settings with retreats and conferences. Books and a cooking series are soon to follow. Tania also recently completed her sitcom web/TV series pilot Employees Only, at http://employeesonly.tv.