The Can-Do Candida Diet: Hakuna Frittata: Embracing the Egg
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Saturday, February 23, 2013

Hakuna Frittata: Embracing the Egg

Eggs are hands down my favorite protein to cook with.  With as much protein as an ounce of red meat and a healthy percentage of B vitamins, they’re a nutritional powerhouse.  If cholesterol is a problem, feel free to leave out the yolks (but keep in mind they are also packed with vitamins A and D).

  Poached eggs on a bed of kasha (cooked buckwheat groats, a protein-packed, Candida-safe carbohydrate)

Eggs possess their own soft, buttery flavor, and mix well with almost any ingredient.  They are lean, mean, and Candida Diet approved.    
Added bonus?  Not only will your belly stay full, but your wallet will too.   

A staple egg dish of mine is the frittata. 

Similar to a quiche without a crust, a frittata is an egg pie, filled with any assortment of vegetables, meats or cheeses.    

Candida Alert: If you’re following the candida diet to the letter, you will need to avoid using hard cheeses (like cheddar, swiss, etc).  This is because the aging process allows for excessive mold growth, which can feed candida in your body and aggravate your symptoms.  Fortunately, goat or Feta cheeses are safe in small amounts, and will add a delightful sharp cheese taste to your eggs.

Six-egg frittata on the stovetop: prosciutto, sweet onion, yellow summer squash and goat cheese

The frittata is simplicity without sacrifice.  At just about ten minutes in the oven, plus whatever prep time needed to assemble ingredients (chop veggies, pre-cook sausage, etc.), it’s a matter of minutes from epiphany to epicure.  Plus, the variety of combinations of ingredients keeps it interesting and inventive.  It’s a perfect dish for those who want to feel like they’re indulging both their creativity and their taste buds, but just don’t have the time for a drawn-out recipe.  
Living alone, and thus often coming home tired after a long day to a dark apartment and a nearly empty fridge, I’ve come to appreciate the value of a single-serve frittata.  Baked in a ceramic ramekin (the likes of which can be found at most any cookware or housing goods store), this one-egg wonder is easy to make, bake, and clean up (as long as you grease your ramekin before pouring your eggs). 

One-egg frittata: shredded zucchini, salt, and pepper, baked over a bed of Kasha (cooked buckwheat that adds protein, a soft grain texture, and a delightful nutty taste)

I have served this flexible egg dish for breakfast, lunch, and dinner – each time with wildly successful results.  Have leftovers?  Pack it up in a Tupperware, or seal it in airtight plastic wrap, and it will keep in the fridge for about a week.     

I always begin with six to eight organic cage-free eggs in a large bowl.  From there, it’s all about improvisation: 

Cooking for Vegetarians?  Sauté some chopped onions, spinach and yellow squash in a pan, add the eggs and give the whole pan a sprinkle of feta cheese before moving it into the oven to bake. 
Personal preference trend more towards carnivorous pursuits?  Fry a few chopped pieces of bacon until crispy, brown some crumbled Italian sausage, pour your eggs and – presto.  

Start by chopping up the veggies and meats you want in your frittata.  Sauté your ingredients with olive oil and a little salt and pepper.  When your vegetables are soft and your meats are browned and cooked, pour your beaten eggs into the same skillet.  After a minute on the range, move the whole pan into a 375 degree oven and let it cook about ten minutes, or until the egg puffs up in the middle, and ceases to jiggle (excessive jiggling indicates a wet center, and uncooked egg).    

So get out there, get experimental, and embrace the egg!


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