Kale Cheddar Frittata and the launch of our YouTube!
Food as medicine is equally about removal as it is about abundance to support inflammation, microbiome, detoxification, hormone balance, and metabolic health.This frittata is a great way to prepare a nutrient-dense breakfast ahead of time to avoid the chaos and stress of the morning. Make this on a Sunday night and have breakfast all week long. Breakfast casseroles, frittatas, and quiches are a great way to incorporate vegetables into your morning meal while ensuring you are meeting your protein needs. Beyond grams of protein, eggs provide a variety of nutrients. Pasture-raised eggs are higher in omega-3s, vitamin E, vitamin D, B-vitamins, and choline which is a nutrient associated with brain function, maintains vascular health, and hormonal balance.
Kale Cheddar Frittata with Caramelized Onion
Ingredients:
2 Tbsp grassfed butter
1 onion, peeled and sliced
2 cloves garic, chopped
4 cups lacinato kale, chiffande
12 eggs
3 Tbsp chives, chopped
3/4 tsp salt
1/2 tsp pepper
2/3 cup raw cheddar
Preheat oven at 375 F. In a bowl, whisk the eggs, chives, salt, and pepper. Heat 2 Tbs. butter in 10 inch, cast-iron skillet over medium heat. Add the onion and stir with spoon to coat, then allow to sit undisturbed for 3 minutes or so and stir once again allowing to sit for an additional 3 minutes. Repeat this process for 10-12 minutes until onions are translucent and caramelized. Then add the garlic and stir continuously to prevent burning. Add the chopped kale to the pan along with another pinch of salt and pepper and stir to coat with fat.
Once the greens have reduced to ½ the size, about 2-3 minutes of sauteeing, lower the heat, add the egg mixture to the skillet. Do not stir but use your wooden spoon to distribute the mixture throughout the pan, be careful not to over stir or will create a scramble. After about 3 minutes once the edges form and tiny bubbles are forming at the surface, add cheddar cheese on top, pressing into the frittata with a spoon.
Transfer to the oven and bake for 10 minutes until eggs are set and the top of the frittata is golden. Remove from the oven and let set for 5 minutes and then transfer to a plate to cut into wedges. Enjoy!
Now Launching Naturally Nourished YouTube!
We are so excited to welcome you to subscribe to our Free channel Naturally Nourished on YouTube! If you love the blog, you will be totally into these videos ranging 5-12 minutes that cover all of our food-as-medicine info with real life application and tips. Check it out here! And if you love it please subscribe, like, comment, and share!
Ali Miller, RD, LD, CDE and Becki Yoo, MS, RD, LD are registered dietitians using functional approaches to health with a strong belief in food-as-medicine. Ali started her functional medicine clinic, Naturally Nourished in 2011 with the approach that everything you put in your body sends a signal leading to optimal health function or dysfunction and disease.
In this video Ali and Becki will share their philosophy of “what food-as-medicine is” and how it is both about removal of proinflammatory, processed, and microbiome disrupting foods while consuming an abundance of ingredients that are antiinflammatory, antioxidant rich, supportive of detoxification, blood sugar and hormone balance. They will highlight some key nutrients of focus and some preliminary food-as-medicine goals while they walk you through the process of how to make a frittata as a more nutrient dense way to start the day when compared to typical processed carb laden options.
