Corn-Tomato and Feta Frittata

Serving Size – 1

Food Remark (Veg/ Egg/ Non Veg) – Egg

Time of Preparation – 30 minutes

Ingredients:

Feta Cheese – 50 g

Cherry Tomato – 100 g

Olive Oil – 1 Tablespoon

Onion (chopped) – 50 g

Fresh Thyme Leaves – 1 Tablespoon

Fresh Basil Leaves – 1 Tablespoon

Baby Corn – 50 g

Coconut Milk – 150 ml

Egg – 2

Method:

Step 1
Preheat the oven to 220 C. Line a baking tray with baking paper. Place tomatoes on the tray. Drizzle with half the oil. Season. Bake for 12 mins or until tomatoes start to collapse.

Step 2
Meanwhile, whisk the eggs, milk and thyme in a medium bowl. Season.

Step 3
Heat the remaining oil in a 20cm (base measurement) frying pan over medium heat. Add onion and corn kernels. Cook, stirring, for 5 mins or until onion softens.

Step 4
Pour the egg mixture over the corn mixture in the frying pan. Gently stir to combine. Reduce heat to low and cook for 7-8 mins or until frittata is almost set but the top is still runny. Remove from heat. Sprinkle with the fetta.

Step 5
Remove the tomatoes from the oven. Preheat the grill on high. Place the frying pan under the grill for 3-4 mins or until the frittata is set and the top is lightly browned. Remove from heat.

Step 6
Place roasted tomatoes in a serving bowl. Add basil and salad leaves and toss to combine. Sprinkle frittata with extra tomato and serve with salad

Health Benefits – Eggs are a natural, nutrient-rich whole food and an amazing source of high quality protein. Eggs contain all 8 B-vitamins, along with folic acid, selenium, iodine, vitamin B12 and choline.Along with eggs, this recipe contains goodness of tomato, corn,coconut milk and plant herbs that makes it wholesome and complete.

Description-  Corn-Tomato and Feta Frittata Recipe features corn and tomatoes with a bit of sharp feta cheese for an easy and healthy meal which kids will love. Naturally low-carb and gluten-free, this healthy frittata is perfect for breakfast, lunch, dinner, or make-ahead meals!

Meals in which the recipe can be taken:-  Breakfast, Lunch, Dinner, Tiffin

Ayurvedic perspective:- Pitta pacifier, Kapha moderate use, Vata aggravating due to drying nature of corn, So vata prakriti people can eat occasionally.

Recommended Course :-

  1. Vedique Nutrition for Professional
  2. Kids nutrition.

Fruit Kebabs

Serving Size – 1

Food Remark (Veg/ Egg/ Non Veg) – Veg

Time of Preparation – 10 minutes

Ingredients:

Banana (big) – 1

Strawberries – 4

Kiwi – 2

Muskmelon – 1-2 Slice

Watermelon – 1-2 Slice

Honey – 1 Tablespoon

Flax seeds – 1 teaspoon

Method:

Step 1
Chop Banana, kiwi, muskmelon, watermelon into cubes, while strawberries remain in their original size.

Step 2

Take wooden skewers and put in all the fruits one by one.

Step 3

Take honey and brush it on the fruits and then sprinkle flax seeds on them and serve immediately.

Health Benefits – Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.

Description- This is a very easy to make snack filled with nutrition. When served in such a creative manner kids love the fruits also!

Meals in which the recipe can be taken:-  Mid Morning, Snacks

Ayurvedic perspective:- Vata Pitta Kapha balancer.Banana is sweet and heavy to digest hence it aggravates kapha dosha, strawberries are sweet, sour and astringent so they stimulate vata and balances out kapha, melons are sweet and cooling in potency hence pacify pitta so this recipe is good for all three doshas.

Recommended Course :-

  1. Vedique Nutrition for Professional
  2. Kids nutrition.
  3. Rainbow nutrition.

Vegetable Patty Rainbow Fritters

Serving Size – 1

Food Remark (Veg/ Egg/ Non Veg) – Egg

Time of Preparation – 30 minutes

Ingredients:-

Whole Wheat flour – 1 Cup

Coconut Milk – 185 ml

Eggs – 1

Turmeric powder – 1 pinch

Ground Paprika – 1 pinch

Cheddar (grated) – 50 g

Green Peas – 1 Cup

Corn (chopped) – 1 Cup

Red Bell Pepper (chopped) – 1 Cup

Beetroot (chopped) – 1 Cup

Zucchini (chopped) – 1 Cup

Olive Oil – 1 tablespoon

Salt – to taste

Method:-

Step 1- To make the pea fritters, cook the peas in a saucepan of boiling water for 2 mins. Refresh under cold water. Drain. Process in a food processor until coarsely chopped.

Step 2- To make the corn fritters, cook the corn in a saucepan of boiling water for 1-2 mins. Refresh under cold water. Drain. Process in a food processor with turmeric until finely chopped.

Step 3- To make the capsicum fritters, process the capsicum in a food processor with the paprika until finely chopped. Transfer to a sieve and drain excess liquid.

Step 4- To make beetroot fritters, coarsely grate 1 large beetroot.

Step 5- To make zucchini fritters, coarsely grate 1 large zucchini. Squeeze out excess water.

Step 6- Place the flour in a large bowl. Whisk the egg and milk in a jug. Add to the flour and stir to combine. Stir in the cheddar and your chosen vegetables.

Step 7- Heat a little oil in a large non-stick frying pan over medium-low heat. Pour three 1/4-cup (60ml) portions of mixture in the pan, allowing room for spreading. Cook for 1-2 mins or until small bubbles appear on the surface. Turn and cook for 1-2 mins or until cooked through. Transfer to a plate. Cover with foil to keep warm.

Step 8- Repeat with the remaining mixture.

Health Benefits :- This recipe serves a good variety of vegetables, along with milk, egg and wheat flour which provides proteins, fiber and vitamins.

Description :-  These rainbow vegetables fritters are the best way to get your kids excited about eating their vegetables. Or even better, don’t mention the hidden-veggies for an easy delicious dinner.

Meals in which the recipe can be taken:-  Breakfast, Snack, Tiffin

Ayurvedic perspective:- This recipe is a Vata Pitta Kapha balancer because of beetroot which is vata and kapha pacifier and zucchini which balances out the pitta dosha by its cooling nature.Since beetroot can aggravate pitta dosha,therefore it should be consumed in moderation during summers due to heat generating properties.

Recommended Course :-

  1. Vedique Nutrition for Professional
  2. Kids nutrition.
  3. Rainbow nutrition.
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