Holiday brunch: Easy, veggie fritata, gluten free.

Season’ s eatings!! : Add a splash of red and green to your holiday brunch with this festive fritata, which is surprisingly easy to assemble. Packed with protein from eggs and cheese, phyto-nutrients from cauliflower, peppers, garlic and spinach, the cast iron pan used in this recipe actually adds a wee amount of iron as well. Looks lavish, but 1 serving is less than 150 calories, very filling, and deliciously nutritious, so dig right in!

Add a sparkle to your holiday brunch with this easy veggie fritata © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

Add a sparkle to your holiday brunch with this easy veggie fritata © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

© Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

© Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

Servings: 6

Ingredients:

  • 1 medium onion, chopped fine
  • 3 medium cloves garlic, finely chopped
  • 3/4 cup cauliflower, chopped into tiny florets
  • 3/4 cup red pepper, chopped to a small-medium dice ( 1/4″-1/2″)
  • 1/2 cup green pepper, chopped to a small-medium dice ( 1/4″-1/2″)
  • 1 cup finely chopped, fresh spinach
  • 5 -6 whole eggs, beaten
  • 1/3 cup, freshly shredded, Cheddar cheese
  • Salt and pepper to taste
  • 2.5  tbsp olive or peanut oil, divided

Method: 

  1. In a large bowl, beat eggs and set aside.
  2. Heat 1.5 tbsp of the oil in a large, cast iron pan.
  3. Add the chopped garlic, sauteing until it sizzles and turns a light golden brown, about 30 to 45 seconds. Adjust heat to ensure the garlic does not burn.
  4. Now add the chopped onions, stirring until soft and translucent, about 5-6 minutes.
  5. Stir in the cauliflower florets, and keep sauteing for a few more minutes until florets begin to soften. Turn down the heat, cover the pan with a lid and allow cauliflower to cook for a few more minutes.
  6. Now add the red and green peppers, stirring until they blend with the cauliflower in the pan.
  7. Turn down the heat, cover the pan with a lid and allow peppers to cook for a few more minutes.
  8. Stir the chopped spinach into the mixture.

    © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE,

    This fritata is packed with antioxidants and phytonutrients from the medley of veggies used.  © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE,

  9. Add the veggies from the pan to the beaten eggs from step 1.
  10. Season with salt and pepper.
  11. Preheat the broiler in the oven.
  12. Scrape and wipe the cast iron pan clean.
  13. Add the remaining oil to the pan.
  14. Keeping the heat on low to medium, pour the veggie-egg mixture into the pan.
  15. Sprinkle the cheese all over the top, and allow to cook for a few minutes until fritata begins to set around the edges.
  16. Place the skillet in the top rack of the oven, just under the broiler and leave for a minute or two until the top turns a pale golden brown in about 1-2 minutes.
  17. Remove the skillet from the oven, allow to cool slightly, cut into 6 wedges and serve hot.
    © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

    © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

    © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

    © Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

A Registered Dietitian’s tip:

Advantages of using cast iron pans:

  • They offer a chemical-free alternative to non-stick pans.
  • Use less oil compared to regular pans.
  • Add iron to your diet. Iron is a mineral that is part of the protein hemoglobin, which carries oxygen to various parts of the body. It is also part of the protein myoglobin in muscles, which makes oxygen available for muscle contraction.

Green peppers are rich in beta carotene, a Vitamin A precursor in the body and Vitamin C, a powerful antioxidant.

Vitamin A: Vitamin A was the first fat-soluble vitamin to be recognized, and has been a source of intrigue to researchers because of it’s versatile nature and ability to induce severe deficiency effects.1  Vitamin A plays a key role in promoting a healthy skin, vision, immune system, growth and bone health1.

Cruciferous vegetables such as cauliflower have powerful cancer fighting properties. Garlic has a variety of biologically active substances that work in concert with each other, and contribute to it’s healing properties. Emerging evidence has shown a favorable association between garlic consumption, and the immune response, heart disease, cancer and other chronic diseases.

Happy Holidays and a Happy, Healthy and Bright New Year to all my fellow-bloggers and readers!

  1. Whitney and Rolfes, Understanding Nutrition. Sixth Edition.

 

© Copyright, December, 2015, Sangeeta Pradhan, RD, LDN, CDE.

Nutrient analysis source: Myfitnesspal.com. Myfitnesspal.com is an independent website that is not affiliated with this blog in any way.

Disclaimer: This blog is strictly for informational purposes and should not be construed as medical advice. Please consult your physician or registered dietitian for recommendations geared to your specific needs.

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About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
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17 Responses to Holiday brunch: Easy, veggie fritata, gluten free.

  1. lorrain1 says:

    Have a nice and sunny time.

    Liked by 1 person

  2. You too! Happy and Healthy New Year!

    Like

  3. Ah, love quiche and use whatever is handy, especially during garden season. My husband and I find it very filling, very healthy, and very delicious. Thanks for sharing you recipe.

    Like

  4. vronlacroix says:

    Hello, as a veggie, diabetic 1, you’ve caught my attention.. lovely photos and the kind of recipes I like.

    Liked by 1 person

  5. So glad to hear that. Hope you find the posts and recipes helpful. Thank you for the great feedback. Happy and Healthy New year:))

    Liked by 1 person

  6. Hi Lizzie,
    Thanks for the great feedback. Hope you try this and like it. Happy and Healthy New Year to you and your family:))

    Liked by 1 person

  7. dgkaye says:

    Thanks for this yummy recipe again Sangeeta. Happy holidays. 🙂

    Liked by 1 person

  8. My pleasure, Debbie! Thanks for stopping by. Hope you are having a wonderful holiday season! Happy and Healthy New Year! Cheers! 😊

    Liked by 1 person

  9. dgkaye says:

    Thank you. 🙂

    Liked by 1 person

  10. Yum. Happy New Year.

    Like

  11. Happy and Healthy New Year, Julia! Thanks you for stopping by😊!

    Liked by 1 person

  12. Roo's Ruse says:

    This sounds delightful! I tried the butternut squash with orange and pomegranate – a fabulous taste treat despite my overcooking the squash!

    Liked by 1 person

  13. Roo's Ruse says:

    I appreciate the reminder about cooking in cast iron skillets. An iron-rich diet has always been important, even now that I’m well-past child-bearing years. Question: I stopped using egg yolks to reduce the saturated (animal) fats from my diet. I allow myself a portion of red meat per week (as the budget allows) and eat as many leafy greens as I can. However, my energy levels are not up to par (with low-average thyroid levels and anemia prone). What are your thoughts?

    Liked by 1 person

  14. Great question. But the cause of low energy levels are numerous, and impossible to diagnose without a full work up by your physician. They can range from lack of sleep to inadequate calories, carbs, proteins, imbalance of macronutrients/ micronutrients, thyroid disorder, iron deficiency anemia, ….the list goes on…it helps to optimize iron absorption from plant sources, called non heme iron by combining these foods with a source of vitamin C such as tomatoes or orange juice, as the vitamin C reduces the iron to a form that is more easily absorbed by the body. This is by no means the be all and end all ….I would recommend a work up by your physician to investigate this. Hope this helps. Happy and Healthy New Year to you and yours. 😊

    Liked by 1 person

  15. eths says:

    Yummy!

    Liked by 1 person

  16. Thank you so much! And thanks for stopping by😊

    Like

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