Are you looking for a wholesome, delicious dish that fits perfectly within your dairy-free and grain-free lifestyle? Look no further than this dairy-free, grain-free frittata with peeled tomatoes. A frittata is a versatile and satisfying dish that can be served for breakfast, brunch, or even a light dinner. It's rich in proteins and healthy fats, and with the right ingredients, it can also be very nutritious.
Ingredients
To start, here’s what you’ll need:
- 8 large eggs
- 1⁄3 cup of unsweetened almond milk
- 1 cup of peeled tomatoes (fresh or canned)
- 1 zucchini, thinly sliced
- 1⁄2 red bell pepper, diced
- 1 small onion, finely chopped
- 2 cloves of garlic, minced
- A handful of fresh spinach leaves
- 1⁄4 cup of fresh basil, chopped
- 1⁄2 teaspoon of dried oregano
- 1⁄4 teaspoon of sea salt
- Freshly ground black pepper
- 2 tablespoons of olive oil
- Optional: dairy-free cheese (if you consume cheese substitutes)
Preparation Steps
- Prepare the vegetables: Preheat your oven to 350°F (175°C). While the oven is heating, slice the zucchini, dice the bell pepper, finely chop the onion, and mince the garlic.
- Heat the oil: In an oven-safe skillet, heat the olive oil over medium heat. Add the onions and garlic, sautéing until translucent.
- Add vegetables: Add the bell peppers and zucchini, cooking for about 5 minutes until slightly soft.
- Tomatoes: Stir in the peeled tomatoes, breaking them up if you’re using whole canned tomatoes. Simmer this mixture for a few minutes.
- Eggs and milk: In a bowl, whisk together the eggs, almond milk, salt, pepper, and oregano. Pour this mixture over the vegetables in the skillet.
- Spinach and basil: Evenly distribute the spinach leaves and basil on top of the egg mixture.
- Cook: Let the frittata cook on the stovetop until the edges start to set, about 3-4 minutes.
- Bake: Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the frittata is set in the middle and slightly golden on top.
Serving Suggestions
- Serve the frittata warm or at room temperature.
- Pair it with a side of avocado salad or some mixed greens for a refreshing crunch.
- A drizzle of olive oil or a dollop of dairy-free pesto can enhance the flavors.
Storage
🍳 Note: This frittata can be refrigerated for up to 3 days. For the best flavor, reheat in the oven or a toaster oven rather than a microwave.
Nutritional Benefits
| Ingredient | Nutrient | Benefits |
|---|---|---|
| Eggs | Protein, Vitamin B12, Choline | Supports muscle growth, brain health, and weight management. |
| Almond Milk | Vitamin E, Calcium | Great for skin health and bone density. |
| Tomatoes | Lycopene | Antioxidant that may reduce the risk of cancer and heart disease. |
| Spinach | Iron, Folate | Helps with blood production and cell growth. |
| Basil | Vitamin K | Supports blood clotting and bone health. |
Incorporating this frittata into your diet can be a great way to enjoy a range of health benefits while sticking to your dietary preferences. This dish is not only easy to prepare but also incredibly versatile. You can substitute or add different vegetables based on your taste or what's in season, making it a year-round favorite.
To sum up, this dairy-free, grain-free frittata with peeled tomatoes is a nutritious and flavorful option that caters to a variety of dietary needs. It's packed with essential nutrients from vegetables and eggs, providing both flavor and health benefits in one dish. Whether you're looking for a new recipe to add to your repertoire or need a dish for a special diet, this frittata proves that you don't have to sacrifice taste for health or dietary restrictions. Enjoy this meal knowing that you're feeding your body well and respecting your dietary choices.
Can I use a different type of milk in this frittata recipe?
+
Yes, you can use any plant-based milk like coconut, oat, or cashew milk instead of almond milk. Just ensure it’s unsweetened to keep the dish’s flavor intact.
What vegetables can I add or substitute in this recipe?
+
You can customize the frittata with almost any vegetable. Consider adding or substituting with mushrooms, asparagus, kale, or even sweet potatoes for a different flavor profile.
Is this frittata suitable for people with celiac disease?
+
Yes, this recipe is naturally gluten-free, making it perfect for those with celiac disease or gluten sensitivity.
