Easy Pumpkin Spinach and Feta Frittata

Gluten-free, Grain-free, Dairy-free option.

Makes 4-5 serves

Ingredients

• 2 cups of pumpkin cut into small cubes (approx. 250g)
• 2 cups of spinach or kale roughly chopped (approx. 55g)
• ½ large onion or 1 small onion, diced
• 1 clove of garlic, crushed
• 1 tablespoon of coconut oil or butter
• 1 teaspoon of Dijon mustard
• 6 free-range eggs
• 2 tablespoons of coconut cream
• Seaweed salt and cracked black pepper
• 75g of Danish feta (leave out if avoiding dairy)
• 1 tablespoon of chopped fresh parsley

Method


Step 1: Chop up all the vegetables and gather your ingredients. Preheat oven to 150 degrees. Lightly grease a small baking dish or 1.5 litre capacity Pyrex dish.

Step 2: Heat a fry pan on medium-high heat and sauté the garlic, onion and pumpkin cubes in the butter/oil for 10 minutes. Keep moving the vegetables around to help cook them evenly.

Step 3: Turn off the heat and add in the spinach and Dijon mustard. Cover fry pan with a lid to let the steam and heat wilt the spinach while you prepare the egg mixture.

Step 4: Lightly whisk the eggs in a bowl with the cream and season with a good dash of salt and pepper.

Step 5: Add the pumpkin, spinach and onion mixture to the baking dish. Crumble the feta over the mixture and pour in the eggs. Use a fork to gently incorporate everything.

Step 6: Bake in the oven at 150 degrees for approximately 40 minutes or until the egg has completely set. (NB. If the temperature of the oven is too high the egg tends to bubble and affects the texture and taste).

Tips

• Serve Frittata warm or cold either by it’s self or with a garden salad.
• Frittatas are a nutritious option for breakfast, lunch or dinner.
• Next time experiment using different vegetables and herbs.
• Or add in some bacon, sausage, or mince at step 2.
• Frittatas are also a great way to use up leftover roast vegetables or cooked meat – just skip straight to step 4.
• Need more practical tips and easy recipes for eating healthy to heal and thrive? Join us at the next Food for Wellness Reset