Fresh Vegetable Fritatta
- 8 Eggs
- 1 Cup Almond Milk, plain
- 3 Tsp Extra Virgin Olive Oil
- 1 Medium Onion, diced
- 2 Cloves of Garlic, minced
- 1 Cup Mushrooms, sliced
- 1 Cup Cherry Tomatoes, halved
- 1 Cup Fresh Basil, finely chopped
- ½ Cup Crumbled Feta Cheese
- Salt and Pepper, to taste
- E Eggs
- D Dairy
- F FODMAPs
- N Nuts
- View Substitutions
There is no replacement for eggs.
Omit feta cheese or use a vegan alternative such as Daiya®.
Omit the garlic, onion, and mushrooms. For some, garlic and onion powder may be tolerated.
Replace almond milk with a nut-free version.
Preheat Oven Preheat the oven to 350°F.
Whisk Eggs Whisk together the eggs and almond milk in a large bowl and season with salt and pepper.
Cook Onion & Garlic Heat the olive oil in a large skillet on medium-high heat and add the onion and garlic, cooking until the onion becomes lighter in color.
Cook Mushrooms Add the mushrooms cooking for about 3-5 minutes until they soften.
Add Tomatoes Add the tomatoes and cook for 1-2 minutes.
Add Egg Mixture Reduce the heat to low and pour egg mixture into the pan, making sure it coats everything.
Add Basil & Feta Add the basil and feta over the top, cook for 8-10 minutes until the base starts to form.
Bake Remove the skillet from the stove and place in the oven. Bake for 5-7 minutes until a knife comes out clean when inserted in the middle. Be sure to use an oven mitt when removing the pan!
Cool & Serve Allow to cool slightly and cut to serve.
Eggs are an excellent source of lean protein to help grow new cells. They also contain lutein that may promote eye health and choline important for memory.
Mushrooms contain B vitamins which may help increase energy levels when tired. They are also rich in glutathione a substance that may help protect cells from inflammation in chronic illnesses.
Tomatoes are rich in antioxidants, particularly lycopene. Lycopene has been shown to reduce the risk of heart disease, a condition common in those with RA.
RA Cooking Tips
Use pre-scrambled eggs or egg whites to save time and reduce hand strain.
Mushrooms & Onions
Use pre-sliced mushrooms and pre-diced onions to reduce cooking preparation and minimize hand strain.
This recipe can also be made in muffin tins for individual egg muffins. Combine all of the ingredients into a large bowl. Pour into muffins tins and bake until done.
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