Swiss Chard and Young Broccoli Frittata
I love a great frittata, which is one that starts with the best quality eggs that can be laid and had—that means from pasture raised hens. We get our eggs from the wheatgrass-fed hens we sponsor at our farm and I must say they produce amazing eggs with bright orange yolks. A great frittata is also one of the best ways to load up on leafy green veggies, so it's an excellent choice for those who are less enthusiastic about greens (so maybe most kids?). A great frittata also lives up to its name and actually "fries" or cooks these veggies before combining them with the whisked eggs, because they will never achieve a deep flavor or even cook when they're already in the egg batter. And finally, I guess for me, a great frittata also has something added that's a bit creamy. This recipe uses a dollop of thick Greek yogurt (I buy a great organic goat milk one that doesn't taste "goaty" at all!) because it really does give the frittata the consistency that I love (we want to avoid the frittata kitchen sponge!). In general, I'm not too keen on dairy and many years ago I experimented for a few months with a vegan diet, and while I'm a "90% plant eater," I now eat small amounts of animal or fish products, including cheese, usually organic grass fed sheep or goat cheese. I don't drink nor like milk (from any animal) because "drinking" equals consuming large quantities quickly and it's just too much dairy to consume. And, I really do prefer plant milks. For me, drinking cow milk has all of the health, animal welfare, and environmental downsides with zero joy. For more about the big fat dairy lie, please have a look at a my former post Does Milk Build Strong Bones?
If you're strictly dairy free, substitute with oat cream for the closest neutral tasting match to Greek yogurt. But, this recipe doesn't work so well with almond milk (too thin) or coconut milk (too coconutty)—and Healthibella doesn't "DO" soy milk (too processed). The little soy that I eat is real whole food soy like edamame or miso. If you're confused about soy as a "health" food, please refer to my post So, What's All the Fuss About Soy . And if you're curious about my stand on eggs, please refer to my post Exonerating Eggs: Are All Eggs Created Equally?
Well, having shamelessly plugged my former blog posts, I guess I can move onto the recipe! I used Swiss Chard and young broccoli greens and florets, from my own garden, so the greens were grown with love and just harvested, so everything was super fresh. I take such pleasure in this Farm-To-Table cooking. In a society where processed factory food is the norm, it's truly a luxury to be able to grow our own organic food—yes, such a luxury to get our hands soiled in the most beautiful way! How times have changed, right? But, if you don't have access to a farm or farmer's market, just look for what is freshest in your conventional supermarket. Unless you grow your own broccoli, it might not be easy to find young broccoli greens and florets (the small flowers that shoot out all over the big plant once the main broccoli flower is harvested), so just swap it with broccolini or broccoli rabe, which is slightly bitter, but lovely too. I hope you enjoy it!
To your health and happiness! xx, Juli
Ingredients (serves 2 - 4)
- 6 organic eggs (the whole egg please—not just whites!)
- 1 tablespoon of Greek yogurt (sheep, goat, or cow milk yogurt or sub with oat cream)
- sea salt and coarsely ground black pepper
- 6 cherry tomatoes
- 1/2 teaspoon garlic, minced
- 3 tablespoons olive oil
- 2 tablespoons white or yellow onion, chopped
- 1 shallot, minced
- several large Swiss chard leaves, chopped and stems diced (about two big handfuls)
- 1 cup young broccoli leaves and a few florets, coarsely chopped
- 2 - 3 tablespoons of grated sheep milk cheese (optional; I used just a sprinkle to keep the dairy content low, but more cheese will produce a more golden brown frittata)
- 1 sprig of fresh rosemary
- Preheat oven to 180 C.
- Whisk eggs and yogurt in a medium bowl, season with salt and pepper and set aside.
- Place cherry tomatoes in a skillet, preferably cast iron, with the garlic and drizzle about 1 tablespoon of olive oil.
- Roast until the tomatoes have burst open and are tender, about 15 minutes. You can prep the other vegetables while the tomatoes are roasting.
- Remove skillet from oven, but leave the oven on.
- Set the tomatoes aside. Don’t clean the skillet, but leave the olive oil and garlic infusion in the pan to flavor the frittata.
- Over medium heat, add the olive oil and saute the shallot and onions in the skillet until fragrant and tender.
- Add the Swiss chard stems and saute for another approximate 2 - 3 minutes.
- Add the broccoli greens and florets, season with salt and pepper and stir occasionally so it doesn’t stick. Cook until tender, about 5 minutes.
- Toss the Swiss chard in and cook until everything is tender, about 2 - 3 minutes.
- Reduce heat to low and pour the seasoned egg and yogurt mixture over vegetables.
- Gently move the pan occasionally, until edges are set. This will take about 8 - 10 minutes depending on the size of your pan.
- Turn off the stove.
- Gently push the roasted tomatoes into the halfway cooked egg mixture.
- Top frittata with a little grated cheese (if using), add little hand torn bits of the rosemary sprig, and broil until top is golden brown and the center is set, about 5 minutes longer.
- Cut frittata into wedges and serve warm or at room temperature.
- Enjoy with some micro greens, a salad, or as part of a larger brunch!