Wednesday, January 15, 2014

Spinach & Zucchini Frittatas

Ted's mom got us a book called Feed Zone Portables for Christmas - a book of recipes for portable "real" food to use for fuel during endurance exercise, as opposed to pre-packaged shakes, bars, gels, etc. This book has some really great looking recipes in it, and has a section in the beginning of the book that provides in-depth explanation of what the body needs for fueling activity and how the body uses nutrients, specifically from food versus supplements.  If you are an athlete, this book is a great resource to pick up.

Here is the first recipe I made out of Feed Zone Portables - spinach & zucchini frittatas. I made them for dinner at home, but they would also make a nice breakfast on the go. Ted heated up a leftover frittata the morning after for breakfast and he said it still tasted really good. 

Spinach & Zucchini Frittatas

Makes ~6 frittatas


2 cups zucchini, sliced into small "matchsticks" (about 1 whole large zucchini)
1 cup fresh organic spinach leaves, chopped
1 Tbsp olive oil
4 organic free range eggs, lightly beaten
2 cups day-old multigrain bread, cubed with crusts removed
(I just let bread sit out for a few hours to "stale" a bit)
1 tsp garlic powder
Salt and pepper, to taste


1. Preheat oven to 350 degrees.

2. In saute pan, heat olive oil over medium heat. Add zucchini and spinach and cook until zucchini is tender.

3. In medium mixing bowl, lightly beat eggs. Add bread, garlic powder, salt, and pepper. Fold in zucchini and spinach.

4. Lightly oil muffin tin (6 forms) and fill with egg mixture. Bake for 15 minutes, or until centers are firm.

(Recipe adapted from Feed Zone Portables: A Cookbook of On-The-Go Food for Athletes by Biju Thomas & Allen Lim)

What are the nutritional benefits of this meal? Eggs are an excellent source of high quality protein, and are also one of the best food sources of choline. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Zucchini is a good source of fiber and vitamins A, C and folate. Multigrain bread is high in complex carbohydrates, protein, fiber, magnesium, copper, iron, and B vitamins.

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