Wednesday, May 9, 2012

Kale, Onion & Red Bell Pepper Frittata

KALE is one of my favorite greens aside from Arugula.  We have kale growing out back in our organic co-op garden and I can't wait for it to grow so we can eat it!  Today's recipe consists of using some purple kale & red onion I found at the farmer's market this past weekend along with my farm fresh pastured eggs from Tara Firma Farms. 


**Kale is a leafy green (but can also be purple/green in color) that is part of the brassica family, which is a genus of plants in the mustard family.  You have probably tried many of the other veggies within this family - to name a few Cabbage, Cauliflower, Brussels Sprouts, Collards, Turnips, Rutabagas and Broccoli.  Kale is loaded with Vitamins A, C & K and is considered a great antioxidant, anti-inflammatory and assists in the phase 2 detoxification process within the liver and is loaded with soluble fiber.  If you would like to read more about the many benefits of Kale check out WHFoods


The best way to make the nutrients readily available is lightly steaming the leaves for 5-7 min and using in your recipes or enjoying with a little vinegar & olive oil.  If steaming isn't your thing just consuming this amazing green will still be good for you!  Looking for more ways to use Kale? If you love kale chips or love crunchy snacks - check out a couple of my recipes here - http://eat2beehealthy.blogspot.com/2012/03/spiced-indian-curry-walnut-kale-chipz.html or http://eat2beehealthy.blogspot.com/2012/02/ez-cheeze-crunchy-kale-chipz-spicy-non.html. **


Kale, Onion & Red Pepper Frittata


*This recipe can be cut in half and cooked in a smaller pan that can be moved to the oven once sauteeing is done, and recipe can be modified to suit your taste buds or vegetables on hand.*


Ingredients:
10 Eggs
Tara Firma Farms Pastured Eggs


2 Cloves of Garlic - Minced/Diced Finely






2 Bunches Kale - Stems(Vein) removed & Chopped - Steam for 5min - Set aside until ready to use
1/2c Full Fat Coconut Milk or Organic or Raw Full Fat Cream(if dairy is tolerated)
1 Organic Bell Pepper - Chopped
1 Organic Red Onion - Diced
1 Seeded Jalapeno - Diced (Optional)
10 Organic Pitted Kalamata Olives - Chopped (Optional)
Sea Salt - To Taste
Black Pepper - To Taste
1T Italian Spices/Seasonings
2T Virgin Coconut Oil or Grassfed, Pastured or Organic Butter
2-3oz Crumbled Feta Cheese (If you can tolerate dairy - I didn't add this in my recipe but I know from past experience when I used to eat dairy regularly this is great in this recipe)


Directions:


  • Preheat Oven to 400F
  • Melt 2T Coconut Oil in 10 inch Stainless Steel or Cast Iron Pan - Saute Onions for 3 min 
  • Steam Kale for 5min 

  • Add Jalapeno & Bell Pepper into pan and saute additional 2-3 min
  • Add Garlic and saute for 1 min
  • Add spices/salt/pepper 
  • Toss in Chopped Olives

  • Add 10 eggs, half steamed kale and coconut milk or milk into blender and mix quickly together


  • Add remaining steamed kale into pan and stir together - turn heat to low

  • Pour blended egg mixture over the sauteed veggies
  • Stir so everything is mixed together in the pan


  • Cook for 2-3 min over medium heat and transfer to oven for 12-15 (if cutting recipe in half cooking time is 10-12) min of baking time.
  • Remove from oven - Let sit for 3-5 min before cutting into 5-10 slices(depending on if this is a snack or meal)

  •  Serve with a little Extra Virgin Olive Oil Drizzled on top, or Side Salad or Pack for an On the Go meal for traveling or work.  
Recipe Serves 4-6



















No comments:

Post a Comment