Easy Egg Recipe: A fabulous frittata that is easy to make!

I am so happy that nutritional science has exonerated eggs because I love them. Like love love them!

Boiled, poached, scrambled, over-easy, muffins, quiches and this amazing frittata that I’m sharing with you today are just a few of the ways you can turn this liquid gold into a fabulous meal.

And don’t just eat chicken eggs. Quail, duck and goose are all great sources of Omega 3 as well. Confession: I’ve never tried goose egg! Have you? If you can find quail eggs you can substitute 3-4 for 1 large chicken egg. They contain more phosphorus, which is essential for cell membranes, and are high in folate.

The key, of course, to winning with this food item is choosing free-range/run eggs. They contain more vitamin A, E and Omega 3 then eggs from confined farming practices.

Nutrient Snapshot of Eggs

– These little powerhouses boost mental performance because they contain choline and other b vitamins and fatty acids necessary to support your nervous system. I start most of my days with eggs because they
are a protein-rich breakfast that improves memory and mental
performance throughout the day.

– Eggs help build strong bones. They are one of the few food sources of
Vitamin D and are rich in phosphorus. Combined they provide the building
blocks for healthy bones.

– They are an excellent source of antioxidants containing lutein, zeaxanthine,
tryptophan and tyrosine, which are important for cancer prevention and heart
disease.

Tomato, kale and goat cheese frittata Recipe
Recipe courtesy of ThatCleanLife.com
Makes approx 4 servings
Time: about 50 minutes

Ingredients
6 eggs
1/4 cup unsweetened coconut milk
1 cup kale leaves (chopped)
Sea salt & black pepper (to taste)
1/4 cup feta goat cheese (crumbled)
1 tomato (sliced into rounds)
1 1/2 tsp coconut oil

Instructions
Preheat oven to 350 degrees. Place eggs in a large mixing bowl and beat with a fork.
Then add coconut milk, feta cheese and kale. Stir until evenly mixed.

Lightly grease cast iron skillet or glass dish with coconut oil and fill with egg
mixture. Set sliced tomato on top of egg mixture. Season with salt and pepper. Bake
in the oven for 40 minutes.

Remove from oven and slice into servings with a pizza cutter. Serve with leftover
kale and tomatoes on the side. Enjoy!

Bonus Cooking Tip:
Eggs lose their nutritional value when cooked at high heat so try consuming poached or soft boiled to get the most out of them.

A fabulous frittata!
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
 
Ingredients
  • 6 eggs
  • ¼ cup unsweetened coconut milk
  • 1 cup kale leaves (chopped)
  • Sea salt & black pepper (to taste)
  • ¼ cup feta goat cheese (crumbled)
  • 1 tomato (sliced into rounds)
  • 1½ tsp coconut oil
Instructions
  1. Preheat oven to 350 degrees. Place eggs in a large mixing bowl and beat with a fork. Then add
    coconut milk, feta cheese and kale. Stir until evenly mixed.
  2. Lightly grease cast iron skillet or glass dish with coconut oil and fill with egg mixture. Set sliced
    tomato on top of egg mixture. Season with salt and pepper.
  3. Bake in the oven for 40 minutes.
  4. Remove from oven and slice into servings with a pizza cutter. Serve with leftover kale and
    tomatoes on the side. Enjoy!

 

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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6 months ago
Tracy Houle Nutrition
I dont know about you but I have been struggling over these last few months. 

All of the things that Im normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, Im committing to a 4-week meal plan to revitalize my health and help me shed a few pounds. 

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating

I don't know about you but I have been struggling over these last few months.

All of the things that I'm normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, I'm committing to a 4-week meal plan to revitalize my health and help me shed a few pounds.

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating
... See MoreSee Less

6 months ago
Tracy Houle Nutrition
TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.

 

Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.

 

When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.

 

The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!
 

So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca 
 
https://tracyhoule.com/food_health_climate_change/

TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.



Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.



When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.



The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!


So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca

tracyhoule.com/food_health_climate_change/
... See MoreSee Less

Comment on Facebook

Very informative. Thanks for sharing !

7 months ago
Tracy Houle Nutrition
Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
... See MoreSee Less

Comment on Facebook

I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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