Take your brunch to the next level with this hearty and flavourful frittata. By SAMANTHA FRANCIS.
A breakfast staple in most cultures, eggs can be enjoyed in countless ways—boiled, fried, scrambled, poached, and more. Despite being a delicious treat, they’ve been historically vilified thanks to their high cholesterol content. One large egg yolk contains up to 200mg of cholesterol, making it one of the richest sources of dietary cholesterol. Recent studies have changed this perspective, showing that eggs offer essential nutrients that could lower the risk for heart disease if consumed in moderation.
These days, eggs are touted as a superfood because they’re filled with vitamins, minerals, high-quality protein, and good fats. Lesser known is the fact that eggs are loaded with choline, an essential nutrient that aids cognitive function. Considered a good source of protein, eggs are good sources of vitamin D, B6, B12, as well as minerals like zinc, iron, and copper. A quick visit to the grocer also shows that some brands of eggs contain omega-3 fatty acids, depending on what the chickens have been fed.
For a healthy egg-based snack, here’s Kumi King’s frittata recipe featuring antioxidant-rich vegetables like red pepper and avocado.
40 g ½ Red pepper
30g ¼ onion
100 g ½ Tomato
1 Fresh garlic clove
4-5 Fresh basil leaves
1 Tbsp Pesto sauce
1 Tbsp Mayonnaise
A pinch of Salt and pepper (season to taste)
1 Tsp Olive oil
- Remove stem and seeds from the red pepper, before slicing into thin rings. Chop onion and avocado thinly lengthwise; dice garlic and tomato.
- Clean basil leaves and remove the leaves from stems.
- Beat eggs in a bowl, then add mayonnaise, salt, and pepper.
- Pour olive oil into a frying pan. When the pan is hot, sauté chopped garlic and onion for a few minutes, then add chopped red pepper. Cook till slightly wilted.
- Add egg mixture into the frying pan and cook until one side is light brown. Then, flip the egg over and cook for about a minute.
- Plate the frittata on a dish and spread pesto sauce evenly over it. Add sliced avocado and chopped tomato on top, then garnish with fresh basil leaves, splashes of olive oil, and a dash of black pepper.
About Kumi King
Kumi believes in lifelong learning and enjoys passing her knowledge forward as a teacher. Formerly a Pilates Instructor, Kumi is passionate about the Japanese plant-based culinary scene, She’s a Macrobiotic Master, as well as an expert in shojin ryori (Japanese Temple Food). Kumi’s mission is to help improve people’s health by the incorporation of fermented cuisine in everyday life.