Warm Veggie Frittata Recipe for Hypertension

There’s something undeniably tasty about a frittata, especially when it’s packed with fresh, vibrant vegetables. Whether you’re looking for a hearty breakfast, a light lunch, or a quick dinner, a veggie frittata is a versatile and delicious choice.

This recipe combines the rich, creamy texture of eggs with a colorful array of seasonal vegetables, creating a dish that is both satisfying and nutritious. Perfect for those who love to experiment in the kitchen, this frittata is easy to customize with your favorite veggies and herbs, making it a go-to meal for any occasion.

Ingredients:

2 large sweet potatoes, sliced into rounds about 1/3 – 1/2 inch thick
2 tsp avocado or coconut oil
1 small onion, chopped
1/2 cup (55 g) mushrooms
5 eggs
2 egg whites
2 handfuls spinach (about 2 cups)
1/2 cup (125 ml) almond milk (or regular milk if you prefer)
sea salt and pepper, to taste
dash of dried turmeric
½ tsp each (optional): onion or garlic powder, basil, oregano
Garnish: With sliced avocado or other fresh veggies.

Directions:

1. Preheat the oven to 350 F (180 C).

2. Wash and prepare produce as directed.

3. Use 1 teaspoon avocado or coconut oil to grease a medium skillet or oven-safe frying pan, then line the pan with the sliced sweet potatoes – and place in the warmed oven for 20 minutes.

4. While the sweet potato pan is cooking, heat a separate pan over medium heat, and add the remaining oil followed by the onion and sauté for 5 minutes or until slightly browned.

5. Next, add the spinach to the onion pan and sauté until wilted (about 2 minutes), then remove from heat.

6. In a mixing bowl, combine 5 eggs and 2 egg whites, non-dairy milk plus salt and pepper, herbs and spices, then whisk together until well mixed.

7. Once 20 minutes is up, remove the sweet potato pan from the oven and layer the sautéed onions and spinach on top of the sweet potatoes, and finally pour over the egg mixture into the pan.

8. Place the pan back in the oven for 35 minutes.

9. Remove from oven and let cool.

10. Cut and serve with your favorite garnish.

We hope you enjoy this delicious veggie frittata as much as we do! Not only is it a fantastic way to use up any leftover vegetables, but it also adds a burst of flavor and nutrition to your meal. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is simple to follow and yields impressive results. Don’t be afraid to get creative with your vegetable choices and add your own personal touch. Share your creations with us on social media using #DeliciousVeggieFrittata, and let us know how it turned out. Happy cooking!

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