This frittata is perfect to make on a weekend morning, and then you get leftovers for the whole next week! It is packed with veggies, tons of protein from the eggs, and delicious flavor from the pesto. Frittatas are great because you can switch them up with whatever veggies and proteins you want. I added pesto to the mix, because, well, I like to add pesto to just about anything! You can read on this post about my cilantro pesto, but today’s pesto was more of a traditional one with basil and walnuts.
let’s talk eggs…
Okay, I seriously love eggs. Poor eggs got such a bad rep for so long because of the high cholesterol and saturated fat content in the yolks. So many yolks got wasted in the making of all those egg white omelets and scrambles for all those years! Now, researchers are finding that the cholesterol that is found in food (e.g. egg yolks) does not contribute to our blood cholesterol. Our bodies make cholesterol if you aren’t consuming it in your diet; if you’re consuming an excess in your diet, then your body responds by making less cholesterol. In 2015, the Dietary Guidelines removed cholesterol from their “nutrient of concern” list. Cholesterol is essential in our bodies: it is a waxy substance that protects nerve cells and maintains the integrity of our cell walls. Cholesterol is also vital for the production of our sex hormones and steroid hormones, and is involved in the process of creating vitamin D in our bodies from sunlight. It’s also necessary to absorb fat-soluble vitamins (vitamins A, D, E, and K), and can help maintain the structure of your gut lining. Basically, cholesterol is SO necessary in our bodies, so do not fear that pretty little yolk!
Eggs are also nutrient powerhouses. Each large egg has 6 grams of protein and 13 micronutrients. One of the best parts about eggs is that they contain choline, which is an essential vitamin-like nutrient in our bodies for cell signaling, neurotransmitter synthesis, and the transport of fats. Choline is needed to make several very important lipids, which make up the membranes of every single one of our cells. This is why choline is so crucial to consume during pregnancy, because a growing fetus cannot develop their brain, organ and neural cells without it, which can lead to birth defects. Choline can also help reduce inflammation in your body. Overall, a very important nutrient that not too many people know about!
Okay, now to the recipe…
[lt_recipe name=”Dairy-Free Pesto Veggie Frittata” servings=”4-6″ prep_time=”20M” cook_time=”45M” total_time=”1H5M” difficulty=”Medium” summary=”A delicious weekend breakfast packed with veggies and pesto” print=”yes” ingredients=”8 eggs;1/4 c unsweetened almond milk ;1 Tbsp grass-fed butter;2 garlic cloves, minced;1 c diced white onion ;1/2 c diced red bell pepper;1 c sliced cremini mushrooms ;2 c fresh spinach (chopped) ;1/2 tsp salt;1/4 tsp pepper;1/4 tsp garlic powder ;;Pesto: ;2 c packed fresh basil ;2-3 garlic cloves;Juice of 1/4 to 1/2 of a lemon ;1/4 c olive oil ;1/3 c raw walnuts ;1/4 c nutritional yeast ;Salt and pepper to taste ” ]Preheat oven to 350*F ;In a saute pan on medium heat, add the butter. ;Once butter is hot, add the onion, garlic, bell pepper, and mushrooms. ;Cook down for 10 minutes, until soft. ;Add spinach and cook for an additional 1-2 minutes. ;Add seasonings and 1/2 c of prepared pesto (see below). Mix well.;In a separate bowl, add 8 eggs and almond milk and beat well.;Pour veggie mixture into an oiled baking dish and pour the egg mixture over the top. ;Cook for 40-45 minutes. ;Check to see if frittata is cooked by inserting a toothpick. If it comes out clean, it is done. ;Let cool for 5 minutes before serving. Add extra dollops of pesto on top of each serving. ;For the pesto, combine all ingredients in a food processor and pulse until at desired consistency. ;[/lt_recipe]
References:
- Djousse L and Gaziano JM. Dietary cholesterol and and coronary artery disease: a systematic review. Curr Atheroscler Rev 2009; 11(6):418-22.
- Zeisel SH and da Costa KA. Choline: an essential nutrient for public health. Nut Rev 2009;67(11):615-23.
- American Egg Board: What’s in an egg? Accessed at http://www.aeb.org/retail/registered-dietitian-nutrition (2017).
Additional reading about cholesterol:
- Article on Wellness Mama: https://wellnessmama.com/91827/cholesterol-benefits/
- Chris Kresser’s Diet-Heart Myth: https://chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy/
- Dietitian Cassie’s article on cholesterol: https://www.dietitiancassie.com/cholesterol-your-true-love/
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