Healthy Tips

Zucchini Noodles Frittata

by Larina Robinson 

Serves: 4

Prep time: 10 minutes 

Cook time: 25-30 minutes (plus 20 minutes to cool) 

 

 

Gluten Free. Dairy Free.

Zucchini Noodles Frittata photo

Ingredients

  • 8 whole large eggs
  • 3 cups of zoodles (zucchini noodles, or 1 ¾ cups of grated zucchini, drained slightly)
  • 1 roma tomato, diced
  • 13 head of raw broccoli, chopped
  • 2 tsp nutritional yeast
  • 13 cup almond milk, unsweetened
  • ½ a cooked chorizo sausage, sliced thin
  • 2 tbsp of flat leaf parsley, torn
  • Sea salt and pepper to taste

 

Method

  1. Preheat oven to 180 degrees C.
  2. Grease or use baking paper to line a 20x20cm brownie pan.
  3. Add zoodles, tomato, broccoli, and chorizo into the pan.
  4. In a bowl, whisk together the eggs, nutritional yeast, almond milk, sea salt and pepper. Pour into the pan.
  5. Top with parsley.
  6. Bake in the oven for 25-30 minutes, until just firm in the centre.
  7. Allow to cool for 20 minutes. Serve warm with a leafy green side salad.

KALE

In recent years, kale has come into the limelight as one of the most nutrient dense vegetables. This leafy green is a member of the Brassica family and is an excellent source of chlorophyll and over 45 different varieties of antioxidant flavonoids, making it a true superfood vegetable.1,2

Kale is also a good source of vitamin K1, folate, fibre and omega 3. Vitamin K1 can help you maintain healthy blood clotting.

Due to its properties, kale is a key ingredient in many detox programs. It is however recommended to consume kale either raw or slightly steamed to retain its nutrient contents.3

3 tips for Healthy Weight Week

1. Fill your plate with colour - the more colour you have the more likely it's going to fill you up and nourish you without filling you out! It's why I started the #colouryourplate movement on Instagram.

2. When meal planning, start with the vegetables then create the meal around them. When you make veggies the focus of the dish you're likely to eat more of them! Think colourful stir fries, veggie loaded bolognese with zucchini noodles, and a veggie stack with chicken mince.

3. Always find time to eat. It sounds straight forward but so often we tend to eat on the run, or scoff down a meal in between tasks. It's not beneficial for our digestive system and can lead to weight gain, bloating and indigestion. Make a deal with yourself to sit down and focus on your main meals for at least 15-20 minutes before rushing off again. It can do wonders!

Larina Robinson of The Body Dietetics photo

About Larina Robinson of The Body Dietetics

Larina is a Wholefood Dietitian who strongly believes in individualised healthy eating. Having food intolerances herself, she knows the difficulties when eating out, ordering in, travelling to new places, and the frustrations of a eating a diet that simply doesn't work for your body.

Everyone deserves to feel energised, vibrant and full of life. When we nourish our body with the right foods to suit our needs, we can conquer our goals and truly enjoy being who we are.  

Larina is an Accredited Practising Dietitian and Nutritionist with a passion for guiding individuals to their optimal health and wellbeing through wholefoods. She is also a member of the Dietitians Association of Australia, and graduated from the University of Newcastle with a Bachelor of Nutrition and Dietetics with First Class Honours. 

In 2013, Larina launched her first cookbook, Wholefood entertaining with more than 30 gluten, dairy and refined sugar free recipes, plus a dedicated section filled with nutrition tips and health information.

www.thebodydietetics.com.au 
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