Spinach & sweet potato frittata recipe

BY THALIA PELLEGRINI, Nutritional Therapist at Wild Nutrition.

Perfect for an easy breakfast or lunch, this frittata recipe needs only four ingredients, is ready in under half an hour, and yields four portions that can be stored in the fridge in an airtight container for up to three days. Simply serve with a green salad.

 

This recipe has been specially crafted with postpartum recovery front of mind, and eggs are a great postpartum food. Packed with healthy fats and Choline (ideal if you’re breastfeeding), they’re also a quick and easy source of protein. Not only does protein help fill us up, but it also balances blood sugar levels, which in turn can help with energy. Aim for some protein with every meal and snack. 

Extra virgin olive oil is an Omega 3 fatty acid, which is a healthy fat, essential for health. As our bodies cannot make Omega 3, we need to find it in our diet. 

Meanwhile, sweet potatoes are a source of fat-soluble Vitamins A, C and E, which can all aid postpartum healing. Also a source of brain-nourishing Vitamin B6, sweet potato is a complex carbohydrate which further supports blood sugar levels, and a source of fibre.

Spinach provides Calcium, Iron and Vitamin C - all fantastic minerals to help rebuild strength after birth. Iron-rich foods are particularly important, and Vitamin C helps the body to absorb and utilise the Iron. 

Why not increase your plant count by throwing in some fresh herbs too? Chives, basil and dill all work beautifully. 

 

Ingredients

1 tbsp Extra Virgin olive oil

1 sweet potato (medium, peeled and cut into small cubes)

3 cups baby spinach (chopped)

8 eggs (whisked)

Sea salt & black pepper (to taste).

 

Method

1. Preheat the oven to 180ºC.

2. Heat the oil in a cast-iron skillet (or another oven-safe pan) over medium heat. Add the sweet potato and cook, stirring occasionally, for about 10 minutes or until the potatoes are just tender. 

3. Add the spinach and stir until wilted.

4. Season the whisked eggs with salt and pepper, then pour the eggs into the pan with the vegetables and let the eggs cook for about 30 seconds, or until they just begin to set, before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs. 

5. Transfer the skillet to the oven. Bake for around 10 to 12 minutes or until the eggs have set and are firm to the touch. 

6. Let it sit for about five minutes before cutting into slices.