There are so many great recipes in our book of the month, The Longevity Kitchen by Rebecca Katz and Mat Edelman, that it was hard to choose just one to share. But we found one that can work for breakfast, lunch or dinner: a veggie-packed frittata that you can make in about a half-hour.
Here’s a breakdown of how ingredients in this frittata recipe contribute to longevity: The leeks protect blood vessels from free radical damage; Swiss chard keeps blood sugar regulated and bones healthy; tomatoes lower cholesterol levels and provide antioxident support for the heart and bones; and eggs help reduce inflammation and support eye health. Not bad for a one-dish meal! Katz recommends buying organic, free range eggs. “Those from hens raised in pastures have less saturated fat and cholesterol, twice the omega-3s and seven times the amount of beta-carotene as eggs from conventionally raised chickens,” she writes in the book.
Layered Frittata with Leeks, Swiss Chard, and Tomatoes
Makes 6 servings
6 organic eggs, beaten
2 tablespoons organic plain Greek yogurt
2 teaspoons chopped fresh thyme
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg
2 tablespoons extra-virgin olive oil
2 cups thinly sliced leeks, white and green parts
4 cups stemmed and chopped Swiss chard, in bite-size pieces (see note, page 97)
1 cup cherry tomatoes, halved
3 tablespoons almond flour, homemade or store-bought
2 tablespoons freshly grated organic Parmesan cheese
Position one oven rack about 6 inches below the broiler and another rack in the center of the oven. Preheat the oven to 375°F.
Put the eggs, yogurt, thyme, pepper, nutmeg, and 1/2 teaspoon of salt in a bowl and whisk until the eggs are frothy and only very small lumps of yogurt remain.
Heat the olive oil in an ovenproof skillet over medium heat. Add the leeks and a pinch of salt and sauté until just golden, about 6 minutes. Put the Swiss chard on top of the leeks and sprinkle a pinch of salt over the chard. Cover and let the chard steam just until it begins to wilt, about 2 minutes. Arrange the tomatoes on top of the chard.
Pour the egg mixture over the tomatoes and make sure it seeps through the greens; you may need to gently shift the greens a bit to help with this. Sprinkle the Parmesan cheese and almond flour over the top.
Bake on the center rack of the oven for 10 to 15 minutes, until the eggs are set. Turn the oven to broil and move the skillet to the top rack. Broil for 1 minute, until the cheese and almond flours are golden brown. Serve hot or at room temperature.
Variations: Make this frittata dairy-free by substituting 2 tablespoons of water for the yogurt and omitting the cheese. Feel free to substitute spinach or kale for the chard.
Prep Time: 10 minutes Cook Time: 25 minutes
Storage: Store in an airtight container in the refrigerator for up to 3 days.
PER SERVING: Calories: 170; Total Fat: 12.5 g (3 g saturated, 5 g mono- unsaturated); Carbohydrates: 8 g; Protein: 10 g; Fiber: 2 g; Sodium: 238 mg
Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods by Rebecca Katz with Mat Edelson, copyright © 2013. Published by Ten Speed Press, an imprint of the Crown Publishing Group. Photo Credit: Leo Gong.
To learn more about The Longevity Kitchen, visit rebeccakatz.com.