This month’s nutrition for fertility recipe is a baked frittata full of colorful vegetables. It is a delicious way to eat veggies and protein, for a brunch, a light lunch or supper.
The eggs and broccoli stand out in this recipe, offering vital fertility support:
- Eggs are a good source of vitamin D. Women struggling with fertility often suffer from vitamin D deficiency. In addition, eggs are rich in protein, iron, antioxidants and carotenoids that boost fertility in women. The vitamin B12, omega-3 fats and folate in eggs also will minimize the possibility of birth defects.
- Broccoli is a good source of vitamin C, folate and fibre. In men, vitamin C improves sperm quality and protects sperm from DNA damage. In women, it helps reduce the chance of miscarriage and chromosomal problems. Also, broccoli is rich in B vitamins as well as calcium, iron, and zinc that are highly essential for fertility.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Yields: 4-5 servings
List of Ingredients
- 8 organic, free-range eggs
- 4 cups bite-size broccoli florets
- 1 red bell pepper, cut into 1/4-inch thick slices
- 8 sliced crimini mushrooms
- 4 basil leaves sliced into thin strips
- 1 cup grated cheese, divided (optional)
- 2 tsp extra virgin olive oil
- a dash of cumin, cinnamon, salt and pepper
Steps
- Preheat the oven to 350°F.
- Bring a large pot of water to a boil; add the broccoli and cook until just tender, about 3 minutes. Drain well.
- Slightly brown the mushrooms in a pan with 1 tsp olive oil.
- Beat the eggs, salt, pepper, cumin and cinnamon in a bowl.
- Stir in the broccoli, red pepper, mushrooms, basil leaves, 3/4 cup of the cheese into the bowl with eggs.
- Heat 1 tsp oil in a 12-inch cast-iron pan over medium-high heat (if you don’t have cast-iron, use regular frying pan).
- Pour the egg mixture into the pan and reduce the heat to medium.
- Cook for 3 minutes to set the bottom of the frittata (bottom should start to feel solid when gently jiggling the pan).
- Sprinkle the top with the remaining 1/4 cup of cheese.
- Transfer the pan to the oven and bake until the frittata is set in the centre and slightly puffy, about 15 minutes.
- Let cool for 5 minutes in the pan, and then run a spatula around the edges and slide onto a large plate.
