Basic Frittata Formula

Here’s an outline for making a pretty good frittata. Add the pre-cooked meat or blanched veggies you’re in the mood for.

  • 12 eggs
  • 2 tablespoons butter, melted
  • 1/2 can full-fat coconut milk
  • a few shavings nutmeg
  • any cooked meat (optional – 1/4 to 3/4 pound pre-cooked weight)
  • blanched or steamed (one bunch, , bag or head. 4-6 average servings. Pat veggies dry or squeeze out excess water.)
  • salt and pepper to taste

Beat together eggs, butter, coconut milk, and nutmeg. Heat a large, oiled ovenproof skillet to medium-high, add egg mixture and immediately reduce heat to medium-low. With a spatula, scrape the sides and bottom a few times while the egg cooks a minute or two. Add toppings, use your spatula to press into egg if needed. Let cook undisturbed. When egg is about 2/3 cooked transfer to top rack of the oven and broil for 5 minutes or until crispy golden brown.

Alternate Cooking methods:

On the stovetop, reduce heat to low, cover and cook gently until firm in the center.

Pour mix into glass baking pan, add meat and veggies, cook at 425 F for 15 minutes or until cooked through.



Sweet Potato Hash

My favorite breakfast indulgence:

1 large sweet potato, quartered lengthwise and sliced
2 links farmer’s market chicken sausage with fruit juice
1 C bell pepper, chopped
1 small jalepeno or other hot pepper, frozen then grated
1 small onion chopped
2 cloves garlic, minced
4 big handfuls spinach, coarsley chopped
Break up and brown sausage over medium-high heat, remove from pan. In same pan, sautee onion and pepper a few minutes, then add garlic and jalepeno. On medium high, add sweet potatoes and brown lightly, reduce to medium heat & cover stirring occasionally until cooked. Stir in sausage and spinach, cover until spinach wilts. Top with over-light or poached eggs.