By: Chantal Urbina ()
If your family eats eggs, you’ll also agree with me in the notion that they are a godsend. Whenever I am in a bind-eggs save the day. They are quick, versatile, and so easy to prepare. A parent’s dream, right? Did you know that eggs are also referred to as “nature’s vitamin?” They are one of the healthiest foods on the planet despite the bad rep they’ve been fighting for decades. The protein available in this poultry option is a considered to be complete and of the highest quality. On top of that, they also contain 14 essential nutrients. Lastly, eggs are an ideal source for healthy fat content.
Healthy fats are essential for nourishing our brains and for the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. We humans thrive on fats.
Throughout my introduction to solids with my daughter, I actually learned that egg yolks are one the greatest first food options for baby. The yolks carry a fairly similar nutritional profile as breast milk. When choosing eggs, try to purchase certified organic, pasture raised eggs as they have the highest levels of quality DHA which targets the delicate developing brains of our new babies.
For this easy recipe idea, I decided to pair these nutritional powerhouses we call eggs with of course, vegetables. There is nothing more that will support our health, satisfy our hunger, and fuel us properly than the magic of greens with eggs.
Veggie Frittata Squares
Makes 16 squares
- ½ tbsp. ghee (of full fat butter, coconut oil, avocado oil)
- 1 cup zucchini, diced
- 1 cup broccoli, chopped
- ¼ cup white onion, finely chopped
- 1 cup spinach, finely chopped
- 3 eggs
- ½ cup nutritional yeast
- 1.5 tbsp. chickpea flour (and grain based flour should work as well)
- 1 tbsp. milk/milk alternative
- ½ tsp. oregano
- Sea salt and black pepper to taste
- Preheat the oven to 350ºF.
- In a skillet, heat the ghee and sauté the zucchini, broccoli, and onion for about 4 minutes.
- Stir in the spinach.
- In a bowl, mix together the eggs, nutritional yeast, chickpea flour, milk, and spices.
- Add the sautéed vegetables and mix thoroughly.
- Pour the frittata mixture into a lightly greased 8×8 pan and smooth over the surface to ensure even cooking.
- Bake for 15 minutes.
- Let cool and cut into 16 squares (or finger strips if you’d prefer).
Meet Chantal Urbina
I am currently a retired Registered Massage Therapist on maternity leave with my first child. I am a certified Culinary Nutrition Expert and aim to create delicious but powerful meals that serve our bodies with the love and respect they deserve. Introducing solids to my daughter, Eliana, has further inspired me to create recipes with holistic foods. Motherhood has blessed me with the highest motivation to live the healthiest and happiest life that I can. Summers are when I shine my brightest as I live for adventures out in the sun. I live in Winnipeg with my daughter, husband and two cats.