The fritatta: delicious, nutritious egg-cellence!

The egg has been called a perfect food for years, but they’ve gained recent recognition for being even healthier than we thought! Throw in some fresh organic veggies & herbs and maybe a little cheese from grass-fed dairy cows and you’ve got delicious, nutritious Nirvana! Fritattas are a quick and super easy way to whip up a well-balanced meal – for one or for a crowd. Here are the basic ingredients:

Fritatta

  • Fresh local eggs (I use 2 per person)
  • Onions, veggies & herbs of choice
  • Crumbled or grated cheese (optional; 1/2 – 1 oz per person)
  • Extra virgin olive oil (evoo)
  • Salt & pepper

Saute your veggies in some olive oil (starting with the onions) til soft, sprinkle on your fresh herbs and cheese, then top with your beaten eggs seasoned with salt and pepper. Cook on low heat until top is fairly firm, loosen around the edges, then give it a minute or two under the broiler to brown the top. Slice into wedges and serve. That’s it!

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And the beauty of this delightfully easy healthful dish is that in can be made for about $2 per serving with healthy real foods. What’s not to love?

Dietary notes: Grain Free, Gluten Free, Ovo-lacto Vegetarian
Cost: $2.00 per serving

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I heart “real food”

As I write about the foods I prepare, I find myself wanting a simple phrase to describe the organizing principle behind my ingredients. They are most often some combination of fresh, local, unprocessed (or minimally so), organic, free-range, grass fed and relatively “whole.” You won’t see long mysterious words on the ingredients list. They don’t contain Genetically Modified Organisms (GMOs). You can see examples on my shopping list. I’ll call them “real foods” for shorthand – that’s so much easier than a long list of qualifiers!

Will work for vegetables

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Today’s farmers market booty: lettuce, kale, white onions, “purplette” onions, cilantro, summer squash, zucchini, cucumbers, tomatoes & peaches.
This is what you’ll see me cooking with this week, along with a few tomatoes, basil and string beans from my container garden. Stay tuned.

The incredible egg

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Break a couple eggs, not your budget! A simple fritatta, made with local eggs, feta cheese (from grass fed cows), organic veggies and sliced tomatoes on the side costs less than $3. Eggs have been called the “perfect food” for their high food value and amino acid profile. I made this with zucchini, scallions and basil. Vegetarian & and gluten free. Yum!