Vegetable Frittata with Greek Salad
The importance of balancing your training load in the lead up to the big race is just as important as getting your nutrition right. As you back off on the longer runs, you also need to match that with your food intake while still ensuring you have a balanced, nutritious diet. This vegetable frittata with Greek salad recipe covers it all.
Eggs are a good quality source of complete protein that are also near the top of the list of digestible protein (PDCAAS) meaning they are easily digested and absorbed by the body. Eggs are a good source of glutamine, an important amino acid that is the most abundant non-essential amino acid in the body, levels can drop dramatically due to prolonged exercise which has shown to lower the immune system. Eggs also contain all the B group vitamins including very good sources of Riboflavin (B2) and B12, which are essential in energy production. Another important nutrient supplied by eggs is selenium, which can be difficult to obtain for those avoiding fish, shellfish and mushrooms. Selenium acts as a free-radical scavenger which helps prevent cell damage and boosts immune function. It is important to note that eggs do have a high cholesterol content, so The Heart Foundation recommends 6 eggs per week as part of a healthy, balanced diet.
Plenty of veggies are the star of this dish, providing an important source of carbohydrates and fibre in addition to the variety of coloured vegetables which helps to ensure you are getting a wide variety of vitamins, minerals and phytonutrients. For example, potassium from sweet potato is responsible for regulating total body water levels and has been suggested that low levels may instigate fatigue. Finally vitamin E from plant oils (including Extra Virgin olive oil) is a powerful antioxidant with anti-inflammatory and cardiovascular benefits.
Vegetable Frittata (serves 4)
* 8-10 free-range eggs
* 2 tsp Olive oil
* 1 onion, sliced
* 1 clove garlic, crushed
* 1 small sweet potato, diced 1-2cm
* 1 zucchini, diced 1-2cm
* 1 capsicum, cut into strips
* ½ head broccoli, cut into florets
* Handful of spinach
* Salt & pepper
* 1 Tbls fresh basil, chopped
* 2 vine ripe tomatoes, cut into wedges
* ½ cucumber, halved lengthwise and sliced
* ¼ red onion, finely sliced
* 1 small bulb fennel, finely sliced
* ¼ cup pitted olives
* 80g feta, crumbled
* 2 Tbls Extra Virgin olive oil
Step 1 Preheat oven to 180°C. Lightly grease and line a 20cm baking tray with baking paper.
Step 2 Place sweet potato and onion in baking tray and drizzle with 1 tsp of olive oil and salt & pepper. Roast in oven for 10 minutes.
Step 3 After 10 minutes, add zucchini, capsicum, broccoli and garlic and roast for further 10 minutes.
Step 4 While veggies are roasting, crack eggs into a medium sized bowl, lightly beat with a whisk, season with salt & pepper and add basil.
Step 5 Add spinach to tray with roasted veggies then pour in egg mix, ensure veggies are evenly spread through egg mix.
Step 6 Place in oven for 20-25 minutes or until set. Once cooked, remove from oven and let stand for 10 minutes before removing from tray.
Step 7 To make Greek Salad: Combine tomato wedges, sliced cucumber, onion, fennel and olives in a large bowl, season lightly with salt & pepper and drizzle with Extra Virgin olive oil. Toss gentle then finish salad with crumbled feta.
Step 8 To serve, cut frittata in 4 even portions and serve with Greek salad.
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