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Mouthwatering Mushroom and Broccoli Frittata Recipe

Date Published: December 14, 2015 | 54,023 views

broccoli and mushroom frittata

Here’s a fact: breakfast is NOT the most important meal of the day. Growing research has found that skipping breakfast, as part of an intermittent fasting program, can actually have far-reaching benefits on your health – from improving your insulin and leptin sensitivity to helping your body burn fat for fuel effectively.

Did You Know?
  • Breakfast is NOT the most important meal of the day. Growing research has found that skipping breakfast, as part of an intermittent fasting program, can actually have far-reaching benefits on your health
  • Tests have confirmed that true free-range eggs are far more nutritious than commercially raised eggs, mainly because of the difference in diets between commercially farmed hens and free-range pastured hens
  • You can use different types of fresh mushrooms for this recipe, like shiitake or portobello. Ideally, your mushrooms should have a fresh and smooth appearance, and should be free from blemishes, with a dry (not dried) surface

However, there are instances when you must eat breakfast. On these occasions, stay away from the conventional breakfast fares like cereals, bagels, waffles, toast, donuts, and processed fruit juices, as they not only load your body with empty carbs and sugars, but are also lacking in nutrients.

Instead, here’s a yummy and easy frittata recipe you can try. It uses only wholesome ingredients so you can rest assured that you’re not eating anything processed. Check out this healthy mushroom and broccoli frittata recipe:

 

Ingredients:

  • 6 eggs
  • 2 cups broccoli,* steamed and chopped
  • 4 medium potatoes, steamed and chopped
  • 1 small onion, chopped
  • 6 medium mushrooms, sliced
  • 1 tablespoon coconut oil
  • 1 cup cheese (your choice), grated

Procedure:

  1. Steam potatoes and broccoli. Set aside.
  2. Sauté onions and mushrooms. Set aside
  3. Beat eggs well and mix them together in a large bowl with the potatoes, broccoli, onions, and mushrooms. Add to a skillet with a metal handle.
  4. Cook over medium to low heat for about 15 minutes until the frittata is cooked but still a little moist in the middle.
  5. Place grated cheese on top and put under the broiler till cheese browns lightly. Let it cool a little and serve.

This recipe makes four servings.

*You can use cauliflower as an alternative.

(Adapted from Healthy Recipes for Your Nutritional Type)

 

Mushroom and Broccoli Frittata Cooking Tips

You can use different types of fresh mushrooms for this recipe, like shiitake or portobello. Ideally, your mushrooms should have a fresh and smooth appearance, and should be free from blemishes. Keep them in the fridge at all times, and use within days of purchasing.

To clean mushrooms, wipe with a soft brush or damp cloth to remove particles. Quickly rinsing them with cold water also works, but make sure to immediately pat dry with a paper towel. Do not soak mushrooms, as they are very porous and easily absorb water. In fact, do not wash your mushrooms until you’re ready to use them for cooking.1

You don’t need to peel mushrooms, but check the stems to see if they’re dry. You may also need to remove the tough stem portion of shiitakes and/or the root of the portobello.

As for broccoli, make sure to select tight and firm stalks that are not tough. The buds should be closed tightly, and the leaves should be crisp and very green, while the florets should be dark green. Avoid buying broccoli where the buds are starting to turn yellow, or the leaves already have a yellow tinge to them. Make sure to check the odor as well. If the broccoli has a very strong smell, it means that it’s already old.2

As much as possible, buy fresh, organic, and free-range eggs from a local farmer that allows his hens to forage freely outdoors. You can also find these at local health food stores. These are more nutritious than conventional eggs sold in supermarkets, which come from confined animal feeding operations (CAFOs) and are usually lacking nutrients.

To distinguish free-range eggs from pastured varieties, check the color of the yolk. Foraged hens have bright orange yolks, while CAFO eggs usually have dull, pale yellow yolks.

When cooking the frittata, aim for a custard-like texture. It should be trembling and barely set. An overcooked frittata will have a texture (and interior) that’s similar to a kitchen sponge. To get a deep golden-brown crust, sprinkle more cheese in the last few minutes while it’s in the broiler.3 To check if the frittata is cooked, cut a small slit in the middle. If raw eggs run through the cut, bake for a few more minutes.4

Why Is Mushroom and Broccoli Frittata Good for You?

Eggs

There have been tests that confirm that true free-range eggs are far more nutritious than commercially raised eggs, mainly because of the difference in diets between commercially raised hens and free-range pastured hens.

Fresh eggs from free-range chickens are not only loaded with the highest quality protein available, but they also contain essential nutrients like vitamin A, B12, E, antioxidants zeaxanthin and lutein that promote eye health, cancer-fighting tyrosine and tryptophan amino acids, and choline, which aids in fetal brain development.

Mushrooms

Today, about 100 species of mushrooms are being studied for their potential benefits, with half a dozen standing out for their ability to deliver a tremendous boost to your immune system. Indeed, these simple fungi are among the most potent natural medicine on the planet, as they contain long-chain polysaccharides, fungal proteins, lectins, laccases, and peptides that promote immunity, assist in weight management, and more.

Mushrooms are also great sources of fiber, protein, B vitamins and vitamin C, calcium, and selenium. You can also get unique antioxidants like ergothioneine, which is produced by fungi and certain mycobacteria found in the soil.

Broccoli

Did you know that when you eat broccoli, you’re actually getting dozens, or maybe even hundreds, of super nutrients that can promote optimal, body-wide health? It actually has as much calcium as whole milk (that is actually better absorbed by your body), twice the vitamin C of an orange, and even has selenium, which has anti-cancer and antiviral properties. The benefits of broccoli are endless, and include:

  • Works as an anti-inflammatory
  • Facilitates better digestion with its fiber content
  • Supports eye health with carotenoids zeaxanthin and lutein
  • Supports your body’s detoxification
  • Helps reduce blood sugar levels
  • Promotes heart health and may help prevent the thickening of your arteries

Sources and References

Tags: Baked, Fruits and Vegetables, Poultry

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