What’s yellow and turns inflammation in your body to the “off” position? It’s turmeric – a root spice that has been used for thousands of years! Curcumin, the active ingredient in turmeric is responsible for many beneficial health effects. Studies have shown that curcumin may play a role in helping to ease pain in arthritis patients, decrease the risk of certain cancers (as well as slow metastasis of prostate cancer), improve brain health, and boost immunity. That’s a lot of benefit for one little root. You can get all the curcumin you need in a day in this delicious, anti-aging frittata! Enjoy!
Makes 1 frittata (Serving size: Half a frittata)
8 egg whites
1 tbsp canola oil
1/2 cup shiitake mushrooms, fine julienne
1/2 cup sweet onion, fine diced
1/2 cup red pepper, fine diced
1/2 cup zucchini, fine diced
1 tsp turmeric
Salt and pepper, to taste
1/2 cup fresh spinach leaves – stems removed
1/2 teaspoon canola oil (for pan flip method only)
In a bowl, combine 8 egg whites and whisk with wire whip until frothy to aerate eggs for a fluffy frittata. In a 10-inch non-stick sauté pan, add the 1 tablespoon of canola oil and heat pan. When pan becomes hot, add shiitake mushrooms and stir continuously until mushrooms begin to color light brown to bring out the umami flavor benefit. Then add onion, pepper, zucchini and season to taste with salt and pepper stirring frequently.
As soon as all is stirred and coasted with oil, add the turmeric and sauté until vegetables are just becoming tender. Add fresh spinach and cook until wilted. Add beaten eggs evenly around vegetables and begin to gently fold in sides inward from rim of pan where the eggs begin to cook while tilting the pan in the direction of the fold to allow the loose uncooked eggs to fill that area and cook. Continually doing this around the pan will very quickly cook your eggs and begin to create the frittata.
At this point, you can finish cooking the top of the eggs by putting the pan under a pre-heated broiler or covering the pan with a plate the size of the pan, flipping it onto the plate and then sliding it back into the pan to finish cooking the eggs. The pan can also go in a preheated 350°F oven until the eggs are done, but you can risk overcooking the eggs this way.
For the brave of heart, you can do a pan flip to reverse sides instantly by adding the 1/2 teaspoon of oil around the sides of pan to help lubricate the frittata and, then, with a quick uplifting motion, flip to invert frittata. The pan flip method, correctly done, is your best bet to not overcook the eggs – but do whatever you feel most comfortable with!
Plate and serve!
Nutritional Information per Serving
Sodium: 210 mg
Sugars: 5 g
Cholesterol: 0 mg
Saturated Fat: .5 g
Fiber: 2 g
Protein: 15 g
Carbohydrate: 10 g
Natalie Rohr contributed to this blog.