Pumpkin, Spinach & Feta Frittata-nutritious food, any time of day. Vegetarian. Gluten free.

• NOTES:

• This frittata is easy, gluten free, vegetarian and nourishing.

• Enjoy warm or cold. It's packed with protein, fats, fibre and vitamins & minerals.

• Enjoy on it's own, or add a side of lentils, salad, veg or other proteins of choice

  
  
  
  

  

  
  

• Use a mix of greens - rocket adds great flavour

I make 2 frittatas - ready to eat over the next few days or freeze a couple of portions.

Here's the ingredients for one frittata in a 9 inch square baking dish

• 1.5 cups cubed baked pumpkin

• 1 onion - chopped roughly

• 170 g (6oz) feta cheese (ethically raised)

• 2-3 cloves garlic

• 1 cup finely chopped greens: spinach/rocket

• 8-10 eggs (pasture-raised)

• 1 teaspoon turmeric

• pinch nutmeg

• black pepper

• mixed herbs such as basil and thyme - dried or fresh.

• pasture-raised/grass fed grated cheese (optional) for the top

• Add a little salt to taste, bearing in mind that the feta is salty.

What to do

1. preheat oven

2. chop the pumpkin (squash) and place on a baking sheet

3. chop and bake the onion and place on the baking sheet-drizzle some avocado or olive oil

4. place the pumpkin & onion in moderate oven for around 30 mins - check the onion after 15-20 mins

5. finely chop the spinach & rocket and any fresh herbs you're using

6. crack the eggs into a bowl. Add the spices and lightly beat

7. chop the feta into small cubes

8. line your baking dish with eco-friendly baking paper

9. place all the ingredients into the dish and bake in a moderate oven for around 30-40 mins

Leave your delicious frittata to stand for 5-10 mins whilst you prep other foods and get organised for dinner.

TIP: Cut it up and pop a piece in a to-go container ready to take when you leave the house the next day. Or for dinner the next night.

TIP: A mango, avocado and mint side salad will add enzymes to the meal, for breaking down the fats and carbs.

ENJOY.

Hi, I'm Laura, an holistic nutritionist. My ethos is using food as nourishment, to keep our body's cells healthy, reducing risk of chronic illness.

Key areas:

1. Sourcing good quality, whole foods

2. Learning to enjoy buying and prepping food

3. Building gut health: We are around 50% microbes. Our gut and brain share messages to keep us healthy. We can nurture gut health with a healthy lifestyle, enabling the our gut-brain messengers to do their jobs.

4. Digestion & gut health are essential for absorbing nutrients.

5. Healthy food and lifestyle means boosting mood, sleep and digestion, reducing risk of chronic illness.

Are you ready to make changes to improve your health outcomes? However big or small your health goals are, we work together to create ways for you to reach your goals.

No calorie counting. No weighing.

Message me to find out more. I offer a friendly, 30 minute free chat. FaceTime consulting or in-person.

I hope you enjoy the frittata. Laura.