Skip to main content

For the love of Frittata

I recently discovered how much I love frittata's. They are similar to quiche, but a bit healthier without the pastry base. The best part is that you can throw your favorite ingredients in.
Frittata's are great at anytime of the day, and makes a fantastic meal particularly  if you follow a high fat, low carb diet.

Here are two recipes that I tried recently. I included a stir-fry as a side, but you can go with any veggies or salad of your choice.

Bacon, Halloumi and Spinach Frittata


Ingredients:
200g cut bacon * this can be replaced for any meat, for example 200g shredded chicken
250g cut spinach
100g Halloumi, cubed
1 tbsp diced garlic
2 tbsp olive oil
1 tbsp coconut oil
Black Pepper
1/4 cup Parmesan + sprinkle for the top
40g (or half a wheel) feta
1 cup mozzarella
4 Eggs
1/2 cup milk or cream (I used Almond Milk)

Method:

  1. Preheat oven to 200
  2. Fry the bacon and halloumi in the coconut oil
  3. Cook the spinach in some water. Once cooked, drain the spinach, leaving in the colander.
  4. Using the same pan as for the spinach, put one tbsp olive oil and slightly fry up garlic.
  5. Add the Spinach and 1 tbsp olive oil
  6. Add the bacon and mix
  7. Add the Parmesan and mix
  8. Add the mozzarella and mix
  9. Add the mixture to an oven dish and spread out evenly.
  10. Crumble the feta over the mixture
  11. Combine the 4 eggs, pepper and milk/ cream, and pour over mixture
  12. Sprinkle some Parmesan over and place in the oven for 20 minutes

Nutrition (Serves 4):
1 Portion
Calories: 502
Fat: 41g
Carbs: 4g
Sugars: 1g
Dietary Fibre: 1g
Protein: 32g

Bacon, Halloumi and Pumpkin Frittata


Ingredients:
200g cut bacon * this can be replaced for any meat, for example 200g shredded chicken
250g cubed Pumpkin * this can be replaced by other veggies such as butternut or asparagus
100g Halloumi, cubed
2 tbsp olive oil
1 tbsp coconut oil
Black Pepper
1/4 cup Parmesan
40g (or half a wheel) feta
1 cup mozzarella + sprinkle for the top
4 Eggs
1/2 cup milk or cream (I used Almond Milk)

Method:




  1. Preheat oven to 200
  2. Fry the bacon and halloumi in the coconut oil
  3. Cook the Pumpkin - I opted for the steam in the microwave bag for convenience 
  4. In a heated pan, put one tbsp olive oil and slightly fry up garlic.
  5. Add the pumpkin and 1 tbsp olive oil
  6. Add the bacon and mix
  7. Add the Parmesan and mix
  8. Add the mozzarella and mix
  9. Add the mixture to an oven dish and spread out evenly.
  10. Crumble the feta over the mixture
  11. Combine the 4 eggs, pepper and milk/ cream, and pour over mixture
  12. Sprinkle some mozzarella over and place in the oven for 20 minute
Nutrition (Serves 4):
1 Portion
Calories: 517
Fat: 42g
Carbs: 6g
Sugars: 1g
Dietary Fibre: 1g
Protein: 31g


Labels:

Comments

Post a Comment

Popular posts from this blog

Grain free Date Bread

A few weeks ago one of my dad's clients baked what we think was a date bread. Although I am mostly low carb and didnt know the ingredients of this bread, there was so much of it and I didnt want it to go to waste. Toasted, it was amazing, almost like a caramel taste. In all honesty, I found my running for the few days I ate the bread actually improved - I felt more energetic and had more endurance. I searched for a low carb or gluten free version that I can make myself. Carb wise you looking at about 15g on average per date, making it basically your enemy if you are low carb. Rather opt for cranberries - 13g per cup. As an athlete though, dates are so good for you - in moderation of course as 90% of the carbs in a date is sugar. Medjool Dates are high in Potassium (higher than oranges, bananas and spinach), which is great for heart health and to build muscle and proteins in the body. They are also high in fibre, meaning you stay fuller for longer. You also get an energy ...
Post a Comment
Read more

Running Solo

In this day and age, with work schedules and family commitments it becomes difficult to train with a group or partner. Some people only have the early morning, others have lunch breaks to train and then there are the afternoon or evening runs after work. I personally prefer to train after work at about 4pm as I can't seem to get up early enough in the mornings to train. With everyone's schedule being so vast, it means that we are left to train on our own. This is hard when you feel unmotivated - there is no one depending on you if you skip a session and often every excuse in the book is used as to why you 'can't' train - its too hot, you feel sore, you had a big lunch etc. There is also the factor that you can't find anyone on the same program as you, if you using a 'virtual' coach. Training in groups can be fun and motivating. You meet new people and if you miss sessions people will often ask where you were, making you very much accountable. Trainin...
Post a Comment
Read more

Orienteering @ St Davids

17 February 2019 Orienteering Urban Event #3 at St David's Marist Inanda, Sandton I started my morning off with a 10km Club Run at Randburg Harriers, so my legs weren't 100%. It was also a pretty cold morning - the first blue skies and sun we have seen in a week, but there was a cold breeze in the air. We arrived pretty early to the event as we drove straight from the club run, and noticed that the organizers were only just starting to put controls out - this was now at about 7:45. Knowing that controls were still going out, I decided to put my start time as 9:30, just incase of anything. I went to the start at about 9:15 and saw that there was a 9 minute gap between me and the person ahead of me, so I changed the time to 9:21. Starts were then delayed as it was found that not all controls has been placed, despite people already out and running on the course.  Starting off I knew which direction to go as I saw all the women heading across the field, through ...
Post a Comment
Read more