healthy homemade kale frittata
my H post for #blogchattera2z
baking a frittata is pretty unusual for me as basically, i am a very traditional, desi cook. i rarely venture into unknown exotic recipes. but this time I stepped in and made my version of healthy homemade kale frittata, it is easy and nutritious. i usually stick to my roots and cook indian food most of the time. but sometimes i get into this sudden flash in the pan ideas. and love to dabble in curating original and exploratory recipes
my organic vegetable garden has a lot of kale growing wild; the trending superfood right now. did you know that it is the king amongst all the healthy greens. being a fussy eater,i rarely try out new dishes. since all food journals are raving about it, I just had to try it out.
what is kale?
for the uninitiated, kale is a popular vegetable; a member of the cabbage family.
there are many different types of kale. the kale leaves can be green or purple in colour and have either a smooth or curly shape. i am growing the russian kale.it is supposed to be one of the healthiest plant foods in existence!
let me tell you why it is so good.
- kale is loaded with all sorts of valuable elements which have medicinal value.
- it is said to be the most nutritious foods in the world.
- kale, like other leafy greens, is very high in antioxidants. and we all know that antioxidants are the buzzword in food these days.
- this luscious green, is a good source of minerals .most of us don’t get enough of and are usually deficient.
- my sole reason to grow and eat kale is that it has several properties that make it a weight loss friendly food. it is very low in calories but still has considerable bulk that makes you feel full.
how to use kale in your diet
adding kale to your diet is rather simple. you can basically add it to your salads or use it in recipes of your regular cuisine.
kale chips are a popular snack and they are very easy to make. just drizzle some extra virgin olive oil or any light oil of your choice on the kale. sprinkle some salt and bake in an oven until crisp and dry. isn’t that simple and a super healthy snack to munch on?
a lot of people drink smoothies with all sorts of ingredients. add kale to boost the nutritional value. (for the love of god i can never think of having these smoothies!)
being a vegetarian and lactose intolerant, it is imperative to dramatically enhance my nutrient intake. I have started loading up on kale.
i harvested the kale leaves and gingerly munched on one leaf to check how it tasted. it was actually nice and crispy. it is great in salads but i wanted to make something awesome. i stood pondering in the kitchen and ended up making this easy-peasy homemade healthy kale frittata.
healthy homemade kale frittata?
yes, i eat eggs and i think that they are such an amazing addition to any dish. what is a frittata?
it is an egg-based italian dish similar to an omelette or quiche. enriched with additional fresh ingredients such as meats, cheeses, vegetables or even leftovers. frittata roughly means fried although they are just baked eggs. you can use spinach if you do not have kale but it would taste different.
recipe for healthy homemade kale frittata
bunch of kale leaves
2 onions sliced fine
½ tsp chilli flakes
4 pods garlic sliced fine or crushed
½ tsp turmeric
1 tsp butter to grease your casserole
½ tsp mixed herbs like oregano, thyme, basil.
1tbsp olive oil or any vegetable oil
2 tbsp of shredded mozzarella or parmesan cheese
1 tbsp of fresh cream or 1/4th cup milk
½ cup of water
salt to taste
few pine nuts or walnuts
chop the onions and garlic pods finely.
firstly, heat a skillet pour the olive oil and add the onions.
if you have an oven-proof skillet then this dish is much easier to prepare. but i don’t, so i finished the baking in a pyrex dish. sprinkle a little salt over the onions; they have to roast to a beautiful golden colour.
in the meantime, you can chiffonade the kale leaves. (chiffonade—pronounced “shif-oh-nod”. a knife technique used for cutting herbs and leafy vegetables such as lettuce into thin strips or ribbons) wash and rinse them nicely. kale has a thick stem. fold the leaf in half, lay it on the chopping board. now trim out the stem which cuts easily. do this to all the leaves. next, roll them tightly and chop into thin ribbons.
meanwhile, the onions are nicely done, golden brown in fact.
it’s time to add the garlic and sauté a little.
subsequently, add the chopped kale and let it cook till all the juices run out.check if the kale is done. sprinkle a little salt as that would help in the leaves releasing more water. if the kale doesn’t cook in its own water then add half a cup of water.
in the meantime, break the eggs in a bowl. add the cream or milk, salt, turmeric and chilli powder if you want. add chilli flakes; it is optional
check the kale. must be been done by now. if you are using an oven-proof skillet, then pour the eggs. cook until the eggs are done at the bottom.
sprinkle the shredded cheese and transfer the skillet to a preheated oven and bake.
healthy homemade kale frittata casserole
if you are using a glass bowl then grease an ovenproof dish. transfer the cooked kale into the dish. pour the eggs and sprinkle the cheese and mixed herbs.
top with some pine nuts or walnuts for a little crunch. bake in a pre-heated at 250degrees for ten minutes. the eggs are cooked nicely brown and crusty.
if you are a cheese lover then garnish with thinly sliced cheese. cut the frittata like a pie and serve with garlic bread or any bread of your choice. i made a whole wheat flatbread or roti. cut it into segments and place a frittata piece over it.
take a bite of the frittata and taste the flavours bursting in the mouth. it looks attention-grabbing and is easy to cook.
try this healthy homemade kale frittata to impress yourself and the family.
c’mon…you can do it as my grandson eggs me on.