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Garden Vegetable Frittata

This healthy veggie frittata features many of our favorite spring goodies! Serve it with a crusty bread (preferably gluten free) and fresh fruit salad for a filling meal.


1 pound asparagus
6 ounces button mushrooms
1 tbsp extra virgin olive oil
1 clove garlic
1 shallot
1 small or 1/2 large zucchini
6 large eggs (preferably cage free organic eggs)
1/3 cup organic milk (even better use raw milk, and best of all use raw goat milk)
1 tsp Himalayan or sea salt
1/4 tsp freshly ground black pepper
dash nutmeg
1 tbsp chopped chives
1/4 cup freshly grated parmesan cheese
10-12 small, 2 medium or 1 large tomato

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)



1. Preheat the oven to 350 degrees.

2. Wash the asparagus. Trim off the tough ends. Cut off about a dozen asparagus spear tops in 2 1/2 inch lengths and set aside. Cut the rest of the asparagus into 1/2 to 3/4 inch long pieces. Blanche those pieces in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry and set aside.

3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.

4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.

5. In a large bowl, lightly but thoroughly beat together eggs, milk, salt, pepper, nutmeg, and chives. Set aside. Add asparagus pieces (not the spear tops), mushroom mixture, and zucchini.

6. Lightly coat a 2-quart baking dish (11 x 7 x 1.5) with extra virgin olive oil or other healthy cooking oil. Pour the egg and vegetable mixture into the dish.

7. Bake in the oven for about 15 minutes. Thinly slice tomatoes (or cut in half if using small tomatoes) and arrange on top of the egg mixture along with the asparagus spear tops. Sprinkle parmesan cheese over the top and bake for another 15 to 20 minutes until set. If desired, place under the broiler for 2-3 minutes to brown the top.

8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.

Makes 6 servings

Nutritional Info per Serving: Calories: 146.2, Total Fat: 8.8 g, Cholesterol: 189.9 mg, Sodium: 553.9 mg, Total Carbs: 7.4 g, Dietary Fiber: 1.9 g, Protein: 10.6 g

Original recipe and image source:


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