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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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.

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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/
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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😬!

If you have some nagging symptoms, its possible that theyre related to the foods you eat!

And were not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that youre sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - youll never know that it eliminates the most common allergens (because its so good).

https://tracyhoule.com/pros-and-cons-of-elimination-diets/

If you have some nagging symptoms, it's possible that they're related to the foods you eat!

And we're not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that you're sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - you'll never know that it eliminates the most common allergens (because it's so good).

tracyhoule.com/pros-and-cons-of-elimination-diets/
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Did you know that your morning coffee can be HARMFUL to your health based on your genetics?

Have you ever wanted to know what you should and shouldn’t eat, based on YOUR specific body?

Todays blog - link below - is ALL about the details of DNA testing AND how to get started.

It looks at your genes and how your diet interacts with them.

We can use nutrition to create PERSONALIZED diets to:

PREVENT certain conditions

Help you understand your INTOLERANCES

Know how your body REACTS to carbs, fats, proteins, vitamins, and minerals

Build a nutrition plan for OPTIMAL health

 

🙋🏻‍♀️ I know I carry the CT variant of the GLUT2 gene.

This means I have a higher risk of sugar addiction which can lead to developing Type II Diabetes – but it doesn’t mean I WILL develop diabetes. 

 

Ive been able to ALTER and IMPROVE my diet with this knowledge to make sure I live a long and healthy life.

 

So, let’s get started figuring YOUR genetics and health out!

Have you tried genetic testing?

What’s holding you back?

Let me know in the comments below! ⬇️ 

https://tracyhoule.com/benefits_genetic_testing_for_health/

Did you know that your morning coffee can be HARMFUL to your health based on your genetics?

Have you ever wanted to know what you should and shouldn’t eat, based on YOUR specific body?

Today's blog - link below - is ALL about the details of DNA testing AND how to get started.

It looks at your genes and how your diet interacts with them.

We can use nutrition to create PERSONALIZED diets to:

PREVENT certain conditions

Help you understand your INTOLERANCES

Know how your body REACTS to carbs, fats, proteins, vitamins, and minerals

Build a nutrition plan for OPTIMAL health



🙋🏻‍♀️ I know I carry the CT variant of the GLUT2 gene.

This means I have a higher risk of sugar addiction which can lead to developing Type II Diabetes – but it doesn’t mean I WILL develop diabetes.



I've been able to ALTER and IMPROVE my diet with this knowledge to make sure I live a long and healthy life.



So, let’s get started figuring YOUR genetics and health out!

Have you tried genetic testing?

What’s holding you back?

Let me know in the comments below! ⬇️

tracyhoule.com/benefits_genetic_testing_for_health/
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