The beginning of the CSA season is always full of a wide assortment of greens. Frittata’s are a great way to throw a few handfuls of any green into the mix (kale, spinach, beet greens or even swiss chard) and to help you incorporate more dark green and orange vegetables into you diet. All Canadians are recommended by Health Canada to consume at least one serving of a dark green and an orange vegetable every day.
Dark green vegetables are incredibly high in folate and include: arugula, asparagus, broccoli, brussels sprouts, collards, fresh herbs, green peas, mustard greens, etc. Orange vegetables are rich in carotenoids, which our body converts to vitamin A. These vegetables include carrots, pumpkins, orange-coloured squash and sweet potatoes. You can eat orange-coloured fruits in the place of vegetables, including apricots, cantaloupe, mango and papaya.
Give this frittata recipe a try but you can also add dark green and orange vegetables (fruits) to your diet by trying one of these tips.
- Toss some of Jen’s dark green (kale, collards, beet greens, dark lettuce, etc) into your salad
- Take the snow-peas or sugar-snap peas and some carrots with some Greek yogurt dip in your lunch
- Add some minced greens to your mashed potatoes (or even better to your mashed sweet potatoes)
- Toss some fresh herbs into your salads, top your pizza with them
- Puree some squash and mix it into your macaroni and cheese recipes
1 sweet potato, cut into small cubes
4-6 green onions, sliced thinly
2 cups of your favourite green (this week I chose to use the baby beet green/swiss chard mix)
8 large eggs
1/2 cup of milk
a couple of tablespoons of pesto
1/2 teaspoon of salt
lots of fresh pepper
1/2 cup of feta cheese (or your favourite cheese)
Preheat your oven to 400F.
Begin by sauteing the sweet potato until lightly browned, about 10 minutes. Add the onions and top with the greens. Cook for just a minute or two to let the greens begin to soften. Meanwhile in a small bowl, whisk the eggs and milk together, add the salt and pepper and pour over the vegetables.
Place dollops of the pesto on top of the eggs and sprinkle the eggs with the feta cheese. Continue to cook on the stove top for another minute or two until the eggs begin to set.
Bake the frittata in the oven for 8-10 minutes until the eggs are cooked through. To Check: cut a small slit into the center of the frittata, if still raw, the eggs will run into the cut.
Leftovers can be kept in the refrigerator for up-to a week.