If you’re striving to introduce more vegetables to your diet, think about using vegetables in your breakfast. Making a frittata is an easy way to do it. Omelets are another way to add vegetables, but turning is more difficult than the frittata procedure.

The main thing to remember in making a frittata is that the vegetables need to dry out a little – notice the steam coming off from the sizzling vegetables in the picture below. This picture represents step 3 in the recipe below – to sauté the veggies, so the frittata will not be watery.  Remember, our goals in Dr. Grandma’s cooking suggestions are threefold: 1.  Yummy results that hungry mouths ask for again and again; 2.  Ease of preparation; 3. Good health.

‘Yummy’ and ‘healthy’ are covered in the American-Mediterranean recipe below, perfect for diabetics and those interested in ‘yummy’ and ‘healthy.’ The other issue deals with ease of preparation, it is that chopping vegetables takes time. There are many ways to get around that issue, but one way to deal with it is to be more efficient.

1. Chop and cook more vegetables than you need for one frittata for your family. Store the extra cooked vegetables in the refrigerator for a couple of days; then make another frittata.  Or store them in the freezer; then use in a couple of weeks. It’s so easy when the veggies are all ready.
2. Chop double the vegetables and store the raw vegetables in the refrigerator or freezer.  If you don’t cook the veggies first, you will find that some veggies get mushy – the texture is not nearly as nice, if you don’t cook before freezing.

When you do double the vegetables, you discover that the extra work to make a frittata breakfast is not too much – a two-breakfast yield. In addition, you’ll notice that getting the ingredients and equipment out once cuts some time off the process.

Lastly, some of you may discover that one frittata makes enough for two breakfasts.  For Dr. Grandpa and me, one chopping/sautéing time yields 4 breakfasts. After it’s cooked, I cut the frittata in half the first time, and then each half into two-thirds and one-third pieces (Dr. Grandpa gets the two-thirds piece).  The half not eaten goes into a heavy plastic bag and is put into the refrigerator for a couple of day; and then placed on a plate and micro waved until warm for an additional veggie breakfast.

Vegetable Frittata
Note: Vegetable Frittata is traditionally served for breakfast or brunch, but it’s an excellent lunch or dinner also.

Directions

1. 1.5 – 2 cups chopped summer squash, mushrooms, onions, peppers, squash blossoms (use your favorites)
2. 1 – 2 T chopped parsley and chives; 2 – 3 T chopped basil (or your favorite herbs); it will still be delicious without the herbs
   (Note: Double the quantities in steps 1 and 2 and save in refrigerator or freezer to get double-duty out of your chopping)

3. Sauté vegetables and herbs in 2 tablespoons extra virgin olive oil until softened, about 10 minutes.
4. Remove vegetables from skillet
5. 5 – 6 extra large eggs, about 1 ½ cups of egg (or use egg whites or egg substitute or a combination of both) with 1 – 2 T milk
6. Pour egg mixture into large oven-proof skillet
7. Add a little salt and pepper to taste
8. Top with the cooked vegetables and herbs, you can add cooked brown rice or cooked wheat berries with the vegetables.
9. Cook over medium heat until almost set.
10. Sprinkle top with grated Asiago or Parmesan cheese
11. Put under the broiler until lightly puffed and browned.

Makes about 5 or 6 servings.

First the onions and olive oil.

Next add the other 'longer cooking' vegetables, green peppers and mushrooms.

Last, add the quick cooking red peppers, herbs or summer squash (not in this recipe).

Top the egg with the cooked veggies.

Sprinkle with a little Parmesan, if desired.

Brown under the broiler for a few moments, Voilà! Yummy!