What you need:
1 large cake tin OR 1 loaf tin- Lined with baking paper
1 medium sweet potato
3 large zucchini's
3 red onions
1 red capsicum
2 cobs of corn (corn chopped off, raw)
2 large handfuls of baby spinach (kale or silverbeet)
6 cherry tomatoes, halved
1tbsp olive oil (or coconut oil)
1tsp pink himilayan rock salt
12 organic or free range eggs
*Option to add: grated parmesan or goats cheese chunks throughout egg mixture or to top the frittata at the end.
Line a baking tray with baking paper.
Chop all root vegetables roughly into the similar size chunks. Beetroot a bit smaller as it takes longer to roast. Drizzle with oil & pop into oven.
Line a second baking tray with baking paper. Chop zucchini into large chunks, red onion into quarters and red capsicum into large chunks. Place on baking tray. No oil needed and place into the oven.
All vegetables in oven will need to roast for 40(ish) minutes. Check the zucchini tray at around 30 minutes as those veg will take less time to roast.
When you have removed trays from oven. Leave oven on to bake the frittata after assembled.
Grab your cake or loaf tin & line it with baking paper. May need to layer 2 sheets crossed over to ensure the sides are completely lined.
In a bowl, crack all eggs & whisk until yolks & whites are well combined. Add a pinch of salt & if deciding to add cheese into the mixture, place in a mix around.
Layer the spinach into the bottom of the tin so it lays flat (as a base).
Sprinkle corn kernals evenly on top of the spinach.
Place pieces of the baked veg, at random into the tin until all layered to the top.
Pour the egg mixture onto the vege's slowly so it can seap through the cracks to the bottom.
Place halved cherry tomatoes onto the top, face up and press into the egg mix softly.
If using cheese on top, sprinkle parmesan over or press chunks of goats cheese randomly as you did with tomatoes.
Bake for 50-60 minutes until browned on top.
Prick the middle with a fork to make sure it has cooked the whole way through!
Slice into portion sizes and once it has cooled place into an air-tight container & refrigerate!
Enjoy a slice warm for breakyfast lunch or dinner! Such a great meal full of protein, healthy fats, vitamins, mineral, antioxidants , phytochemicals and fibre!
Here's a few benefits of the ingredients included!
Eggs: You don’t have to label eggs “super” to call them a “superfood”! Eggs are a great vegetarian source of complete protein. This means they contain all the nine essential amino acids needed by humans through dietary sources. Eggs contain healthy fats (found in the yolk), which have been shown to contribute to raising HDL, the “Good” cholesterol.
Spinach: This vegetable is loaded with nutritional benefits. To name a few- Vitamin K, an important nutrient which helps to maintain blood homeostasis. Non-heme iron, which predominantly comes from plant sources. Did you know that 1 cup of cooked spinach has roughly 6.4mg of iron!
Pumpkin: One of my fave vegetables! Pumpkin is one of the highest sources of beta-carotene, giving it a wonderful orange glow! Beta-carotene is converted into vitamin A (retinol) inside the body & is an important nutrient for vision. Vitamin A is also an important antioxidant, which can help combat free-radical damage!
Zucchini: is a great, versatile, low calorie vegetable containing calcium, magnesium & phosphorus to name a few of its nutrients. It can be used as sweet or savoury baking, is delicious raw or cooked & is a great gluten-free/grain-free alternative for noodles!
Red onion: red onion is packed with Quercetin, a flavonoid that has antioxidant effects. Quercetin can assist with stabilization of cells that release histamines, which may help to reduce allergy symptoms & have an anti-inflammatory effect.