Spinach and Herb Frittata
Eggs are the perfect food for breakfast or brunch. And, as you’ll see, there is no better way to enjoy them than in a frittata!
Both the egg white and egg yolk have nutritional benefits. Both are high in protein, low in fat, contain vitamins, minerals, collagen, and iron, and are great for brain, liver, and eye health. Eggs are great for your skin, connective tissues, and joints. Eggs also have the same amount of antioxidants as apples do. Pretty awesome, eh?
Research shows that eating eggs is healthy for everyone (unless allergic), but if you are watching your cholesterol and/or heart health, please limit the amount you eat to 4-5 a week.
Not all eggs are created equal – caged chickens live in very unhealthy conditions. I won’t get into the gory details, but it’s pretty gruesome how some agricultural companies treat their chickens. Free-range chickens are much healthier, as they are not subjected to pesticides or hormones of any kind, but rather given healthy food and allowed to roam freely outdoors. They contain more nutrition when they’re cared for!
Parsley was sacred to the ancient Greeks. Parsley allows for water excretion without the loss of electrolytes. And did you know that parsley also freshens breath?
Thyme is an herb that is highly used in French and Italian cooking. It helps with digestion and gastric fermentation, which are the good bacteria that break down carbohydrates in your gut.
Oregano is a staple herb all over the world. It has a strong and subtle flavor at the same time, and adds warmth to dishes. It helps fight bacteria, reduces inflammation, and alleviates coughs. Oregano oil, which is extremely potent, can also be used at the onset of a cold or flu.
Sources
PubMed Center – National Library of Medicine
Dr. Axe – Co-Founder of Ancient Nutrition
Mise En Place
Recipe
6 eggs
1 tsp thyme
1 tsp parsley
½ tsp oregano
¼ tsp salt
¼ tsp black pepper
¼ lbs (4 oz) or ½ cup spinach or swiss chard – chopped
Instructions
Preheat oven to 350°
Cook spinach until wilted and water boiled off
Crack eggs into a large bowl, beat the egg mixture until airy and fluffy
Chop herbs and fold spinach, herbs, and all the ingredients gently into the egg mixture
Heat a well-greased (olive oil or coconut oil) cast-iron skillet until the egg sizzles immediately upon contact (add a drop of water to the skillet to test if it sizzles)
Add the egg mixture
Immediately place in a preheated oven
Bake for 20 minutes or until the egg begins to brown
Genia’s Spoon Me Tips
Parsley, thyme, and oregano go well together in cooking. You can even add more herbs if you wish – I love using herbs in my cooking. Sometimes I use fresh herbs such as in this recipe, although the oregano is dried.
Herbs are extremely beneficial in cooking. I highly recommend you cook with herbs – they have so many benefits. Besides enhancing the flavor in your dishes, herbs are great detoxifiers, which help you digest your food better, prevent gas and bloating, and freshen breath.
Huge tip: if you have ground spices and herbs from ages ago (1-3 years old), it’s time to replenish. Dried herbs and spices go rancid. If you have whole spices they can last longer, up to 3-4 years.
Salt lasts indefinitely, but please use quality salt: pink Himalayan salt, celtic salt or Baja Gold. These are all highly mineralized salts – I even sprinkle some salt in my water for the minerals, which serve as electrolytes. Gotta try it for energy!
Much love,
Genia