Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Savory Veggie and Ham Frittata
I really love to plan ahead. I do this for many reasons. Mostly because I want to be productive and make the most out of my time. I’m more likely to get stuff done and make progress towards my goals that way. I know that everybody is different and some people live more meaningful lives going with the flow, but I personally prefer to plan ahead
Another reason I like to plan ahead is to make things special. A couple of months ago, right before Christmas time, I was trying to think of some special holiday meals I could make for my family. I wanted to make a special breakfast to kick off the day of our Christmas Eve Holiday Celebration. I wanted something that I could whip up relatively quick, I say relatively cause for me a half hour is pretty quick. But, anyways I came up with the idea to make a frittata with ham, a nice sharp white cheddar cheese, and lots of veggies.
So on Christmas Eve morning I made this veggie and ham frittata. It turned out really good! I was very pleased with the savory delicious flavors. It was excellent with the local toasted sourdough bread and butter I served with it! After the special meal with my family, I began making it for myself at home and perfecting the recipe. I would make one serving and push the frittata to one half of a small cast iron pan or make two servings and save the extra serving for the next day.
Speaking of serving size. You can easily double or triple this recipe to serve more, but you will need to use a larger pan and cook it for longer. The cooking time for this depends on the height and surface area of the frittata. The larger either of those are, especially the height, the longer it will take to cook. With that being said, if you mess with the serving size just be aware of this. Check your frittata frequently so it doesn’t burn and figure out what works well for you. This is a good rule of thumb even if you don’t change the serving size since ovens vary in temperature accuracy and the variance of pan sizes can change the height and cooking time of your frittata. Your frittata is done when the top is slightly browned, like in the picture, and when you insert a knife the inside it is no longer runny.
I think this frittata is served best with fresh toast and butter, but eat it however you would like. I hope you enjoy this recipe and I hope it brings joy and health to you and your loved ones!
With love from my kitchen to yours,
Kayley
Savory Veggie and Ham Frittata
AuthorKayley O'BrienFirst, cut your veggies and gather your ingredients. Then preheat your oven to broil and make sure your oven rack is at the top position.
Next heat butter in a small/medium cast iron pan over medium-high heat. If doubling or tripling recipe use a larger pan. Once butter is melted and warm, add onions and mushrooms. Sauté for a few minutes, stirring occasionally. Then add ham and garlic and season lightly with salt and pepper (you will add more salt and pepper to the eggs later). Continue to stir occasionally. Cook till veggies are soft and lightly browned. Then add tomatoes and spinach or chard and cook till the greens are wilted.
In a separate bowl, whisk together eggs, half and half, and a dash of salt and pepper till fully combined. Pour over veggies, add cheese, quickly stir to mix well, then flatten it out so your frittata is nice and even. Let sit on the stove over medium-high heat for a minute. Then transfer to the top rack oven for 7-8 minutes. If you have doubled or tripled the recipe this might take a little longer. The size of your pan and thickness of the frittata will also effect the cooking time (the thinner the frittata the shorter it will take). So keep an eye on it and use your best judgement when it comes to timing. The eggs should be set, not runny. You can test this by inserting a knife into the frittata to see if it is runny or not.
Once done, take out of the oven and let cool for a few minutes. Divide amongst two plates, serve with toast if you would like, and enjoy!
Ingredients
Directions
First, cut your veggies and gather your ingredients. Then preheat your oven to broil and make sure your oven rack is at the top position.
Next heat butter in a small/medium cast iron pan over medium-high heat. If doubling or tripling recipe use a larger pan. Once butter is melted and warm, add onions and mushrooms. Sauté for a few minutes, stirring occasionally. Then add ham and garlic and season lightly with salt and pepper (you will add more salt and pepper to the eggs later). Continue to stir occasionally. Cook till veggies are soft and lightly browned. Then add tomatoes and spinach or chard and cook till the greens are wilted.
In a separate bowl, whisk together eggs, half and half, and a dash of salt and pepper till fully combined. Pour over veggies, add cheese, quickly stir to mix well, then flatten it out so your frittata is nice and even. Let sit on the stove over medium-high heat for a minute. Then transfer to the top rack oven for 7-8 minutes. If you have doubled or tripled the recipe this might take a little longer. The size of your pan and thickness of the frittata will also effect the cooking time (the thinner the frittata the shorter it will take). So keep an eye on it and use your best judgement when it comes to timing. The eggs should be set, not runny. You can test this by inserting a knife into the frittata to see if it is runny or not.
Once done, take out of the oven and let cool for a few minutes. Divide amongst two plates, serve with toast if you would like, and enjoy!
Notes
Nutrition:
| Ingredients | Cal | Fat | Carbs | Protein |
| 2 eggs | 140 | 10g | 0g | 12g |
| 38g ham (2 slices) | 48.4 | 1.4g | 0g | 8.4g |
| 50 g onion (1/4 cup) | 15.3 | 0g | 3.6g | 0.4g |
| 50g mushroom (3 mushrooms) | 29.9 | 1.6g | 3.9g | 0.9g |
| 1 Tbsp 1/2 and 1/2 | 20 | 1.8g | 0.5g | 0.5g |
| 40 g spinach (a handful) | 9 | 0.2g | 1.4g | 1.1g |
| 50 g tomato (1/2 a medium tomato) | 8.8 | 0.1g | 1.9g | 1.1g |
| 0.81 oz cheese | 94.6 | 7.8g | 0.5g | 5.6g |
| 1/2 tsp butter | 17 | 2g | 0g | 0g |
| total | 383 | 24.9g | 11.8g | 29.3g |
Note:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
Works Cited
1. Inc. “Eat This Much, Your Personal Diet Assistant.” Eat This Much, www.eatthismuch.com/.
2. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.
3. “Nutrition Label of Cheddar Cheese.” Trader Joes, Monrovia, CA, 2019.
4. “Nutrition Label of Eggs.”Vital Farms, Austin, Tx, 2019.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
