Feta and roast vegetable frittata muffins
In nutrition clinic, I so often see that, for whatever reason, many of us aren’t eating enough protein. Protein provides the building blocks for all our bodily systems and it is so important for optimal vitality and wellness. Through recent diet fads and a much-needed move away from constant meat consumption, we seem to have swung the other way and given protein of all sorts a bad rep. But we pay the price.
If you’re plant based, getting enough can be especially challenging (but by no means impossible!), as for those of us with extra demands on our systems (for example, breastfeeding, pregnancy, adrenal fatigue, heightened stress or extra busy pockets of life). One of the best non-meat or fish sources are organic eggs; they are also a great source of B12, so vital for stable energy levels and vitality. My constant need for snacks and protein while breasfeeding, combined with little free time for cooking as baby Sasha keeps me busy and a whole bunch of leftover vegetables to alchemise into something more exciting, led me to whisk up some frittata muffins for the snack stash, and they were too delicious not to quickly capture and share.
I think they more or less speak for themselves so I will be brief; just to add that you can use tofu instead of feta if you’re avoiding any type of milk. If you don’t have caperberries you might try capers: the tart saltiness, along with the black olives and feta, adds a real zing and brings the vegetables to life. You can use almost any roast-able veggies you have around, and herbs are also a lovely way to add some extra green and nutrients. Parsley is a particularly good source of vitamin C, and a chelator of heavy metals, helping remove toxic residues from our systems. I like to throw it into whatever I can, even smoothies, where it adds some herby flavour and works well alongside other greens.
Meanwhile… out of the kitchen… I am working on a series of postpartum content; I know there is lots to share in this important space, and as the weeks pass and our journey unfolds I feel more and more ready to talk about my own experiences of this powerful time.
Stay tuned,
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Makes about 10 muffins
Ingredients:
1 pepper
1/2 courgette
1/2 large red onion (or 1 small one)
a dash of olive oil or flavourless coconut oil
4 medium organic eggs
75g organic feta
2 tbsp chopped black olives and / or caperberries
1 handful parsley, chopped
salt and pepper to season
Preheat the oven to 180 degrees.
Finely slice your vegetables into small chunks and pace in a roasting tray. Drizzle with a little oil, sprinkle with some salt and mix thoroughly. Roast for about fifteen minutes until soft and golden; remove from the heat and leave to cool.
In a mixing bowl, whisk your eggs and then add the vegetables, olives, caper berries, crumbled feta, pepper and a little salt, and most of the parsley (you might want to save some for garnishing). Mix thoroughly and transfer to a muffin tray. (You don’t need to grease it as the oil from the veggies will stop them from sticking).
Place in the oven at 170 degrees for 12-15 minutes, or until they are golden on top and cooked through. They do continue to cook for a little while once you remove them from the oven.
Leave to cool, and serve cold or reheated. Store in the fridge in an airtight container for up to three days.
