Green Vegetable Frittata

 

Eggs are a great help to digestive systems that have a tendency towards gas, as they have binding properties and are low in fermentable carbohydrates, thereby preventing irritating your intestines whilst returning your gut balance to a better level.

It is still important not to consume too much dairy, but the occasional eggs or nibbling on cheese should not provoke the symptoms of gas.

For this recipe, you will need a 20cm/8-inch cast iron skillet, or a hob and oven proof non-stick skillet.

Serves:          2

Prep time:    10 mins

Cook time:   20-25 mins

Ingredients:

Olive oil, for greasing

5 eggs

100ml skimmed milk or water

2 spring onions, very finely chopped

6 asparagus tips, chopped

1 garlic clove, minced or crushed

2 small handfuls frozen peas

15g fresh basil, torn

Salt and freshly ground pepper, to taste

A few red pepper flakes

Method:

1. Set oven to 185°C.
2. Wipe the skillet with a little olive oil on kitchen towel, then tip in the spring onions, garlic and asparagus tips. Gently sweat for around 2-3 minutes, without allowing to burn.
3. Remove the spring onions and asparagus tips to one side, then add a little more olive oil.
4. Mix together the eggs, milk/water and a little seasoning. Pour in half the mix and half the vegetables and place the skillet in the oven.
5. Bake for approximately 10 minutes, until the underside of the frittata is cooked, but there is still some liquid on the top. Add remaining egg mix and vegetables and continue to cook for another 10 minutes. The frittata should be golden and set.
6. Remove from the oven, and tip onto a warm plate. Garnish with basil, some black pepper and a dusting of red pepper flakes.

Tips:

You could serve with a little crusty sourdough bread for more bulk, although some people do report bloating and gas, even from sourdough bread.

 

---

Written by Bev Walton, BSc Nutritional Science

I achieved a First-Class Honours degree in BSc Nutritional Science, Nutrition Sciences from the University of Reading and now have over 35 years experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for magazines and websites as well as ghostwriting for ebooks, Kindle and fully published books. I’m also a proud member of the Guild of Food writers.