With leftover eggs whites from making flourless chocolate cake earlier in the week, and CSA produce filling all the drawers and shelves in the fridge, the comforting solution to use these nutritious ingredients came to me: frittata! I had to purchase leeks, but they are usually available at any grocery store year-around. The egg whites last in the fridge for even more than a week, so when the night came for a fast, one-dish meal—or actually a great main plate with a seasonal side soup (Roasted Carrot and Tahini Soup with Spicy Chickpeas) in my case so I could indulge in even more homecooked masterpieces—this frittata was perfect for using my fresh produce and leftovers!
I always receive at least three bundles or bags of leafy greens in my CSA share, from bok choy to Russian kale. I also receive the whole beet and turnip plants, so I experiment cooking with these colorful and soft greens. I eat as much as possible, especially since leafy greens are an especially good source of magnesium. This mineral helps lower our risk of sudden heart failures and helps our heart maintain regular heart rhythm. At sufficient levels, blood vessel muscles relax, reducing risks of blood pressure build up. Magnesium also helps to prevent calcification in your arteries in case your intake of calcium is too high. Egg whites also help your cardio system by having zero cholesterol. So leafy greens, meet egg whites! The egg mixture for this frittata is a healthier alternative, lowering the fat content and cholesterol levels to zero.
Very Veggie Frittata
modified from: Carroll, John Phillip. “Summer savory spinach frittata.” The Mayo Clinic Williams-Sonoma Cookbook. Menlo Park: Oxmoor House, 2002.
- 7 egg whites and 2 eggs from large organic eggs
- 2 tablespoons chopped fresh herbs, such as thyme, summer savory, or chives
- 1 tablespoon water
- 1 tablespoon olive oil
- 5 ounces fresh greens, such as beet greens, turnip greens, collards, or spinach
- 2 leeks, white parts thinly sliced (see picture below)
- 3/4 cup frozen peas, thawed
- 3/4 teaspoon ground black pepper
- 1/4 grated cheese, such as Swiss, Gruyère, or Parmigiano-Reggiano
- 1/4 cup bell pepper, any color
- In a bowl, whisk together eggs, fresh herbs, and water.
- In a large frying pan over medium heat, heat the oil. Add the greens, leeks, peas, and pepper. Cook, stirring frequently, until the leeks are tender, about 10 minutes.
- Pat down vegetables into an even layer. Pour in the egg mixture. Cook, shaking the pan occasionally to keep the frittata from sticking. Running a rubber scrapper around the edges of the pan will help release the frittata from the pan as well. Cook for about one minutes, then cover. Turn down heat to low and cook for about another two minutes, or until the eggs are set around the edges but soft and runny in the center.
- Uncover and sprinkle with the cheese and bell pepper. Cover and cook until the eggs are completely set and the cheese is melted, about 4 minutes longer.
- To serve, cut into wedges and serve immediately.
Wine advice for a recipe is always a bonus, right? For this frittata, as it’s quite light and savory, I recommend Spanish Verdejo or White Bourdeaux for whites, or Chilean Carmenere or Italian Montepulciano d’Abruzzo. So go to the wine shelf and uncork (or twist off) a bottle, to make a whole cardio package. Whole-wheat pita is another good heart healthy companion (and if you’re like me, bread is a non-negotiable with dinner). If you can’t finish the frittata during the first sitting, heat it up from breakfast the next day for a great start! Bon ap, to cardio health!
- Eat More Greens – My Top 5 Reasons Why (foodasmedicinenz.wordpress.com)
- What You Know About Magnesium in Diet??? (simohamed5585.wordpress.com)