Friday, May 6, 2022

Recipe: Breakfast Greek Frittata

This makes a flavorful meal full of superfoods, providing a mix of protein and complex carbohydrates. It's an ovo-lacto-vegetarian recipe.

This can be eaten fresh, or stored and re-heated.

  • 4-8 eggs
  • 1/2-1 tomato, or handful of cherry tomatoes
  • 1/2-1 whole onion
  • 1/2-1 medium whole potato
  • 1/2-1 C fresh spinach
  • 1/2-1 C mushrooms
  • 1-2 oz feta cheese
  • 1-2 Tbsp olive oil
  • Italian seasoning
  • Salt
  • Ground black pepper
  1. Beat eggs in a mixing bowl.
  2. Chop tomatoes, mushrooms, and spinach coarsely. Fold into eggs.
  3. Cube cheese. Fold into eggs.
  4. Fold in salt and pepper to taste.
  5. Chop onion coarsely.
  6. Grate potato.
  7. Heat oil in a pan large enough to hold the entire frittata.
  8. Saute onion in oil until clear. Add Italian seasoning to taste.
  9. Add potato and saute until golden. Add salt and pepper to taste.
  10. Spread potato and onions across bottom of pan as a crust.
  11. Pour in egg mix and spread evenly across crust.
  12. Cover with a lid and continue heating until egg is firm, 5-10 minutes. The crust will caramelize on the bottom. The olive oil will bubble and release the crust from the pan, so the frittata slides out easily onto a serving plate.
Slice into 8 wedges. Serve with a sugar-free salsa; my favorite brand is Pace.

WW points: 3 points per ounce of cheese, 4 points per Tbsp of olive oil; 1-2 points per wedge.

Recipe: Super Green Fruit Smoothie

This is my NEW! IMPROVED! nearly-everyday breakfast, thanks to Joris Wils, one of my former coworkers. He had suggested adding greens to my Recipe: Breakfast Super Fruit Bowl. I tried it and really liked it.

The greens have very little effect on the flavor, but they kick up the nutrition, consistent with the books I've been using for reference. Dark, leafy greens are always at the top of "superfood" lists. For Losing Weight With WW Purple (now WW Personal Points), each cup of greens adds a daily point that you can spend on other foods.

The recipe is simple: Start with Recipe: Breakfast Super Fruit Bowl. Add:

  • 1/2-1 C baby kale
  • 1/2-1 C baby spinach
  • 1-2 C water (or almond milk)
  1. Blend thoroughly
WW points: 2, plus adds a free point for each cup of greens.