Whip Up an Immune-Boosting Frittata in Just 15 Minutes

With winter comes one thing we all dread: cold and flu season. Boost your immune system with this super quick and delicious recipe from The 150 Healthiest 15 Minute Recipes on Earth. Since it takes only 15 minutes to make, you can whip this frittata up for a quick breakfast or dinner. The mushrooms and spinach contain all the antioxidants you need to fight off that impending illness!

In-a-Flash Frittatas II: Immunte Vitality Mushroom and Spinach

Photo from Fair Winds Press

From Dr. Jonny: This is the second recipe in what I call Chef Jeannette’s “frittata madness” series, and it features two great foods for the immune system—mushrooms and spinach. A 2009 study said mushrooms appear to give the immune system a nice big hand in attacking foreign invaders, which fits nicely with traditional wisdom about the healing properties of mushrooms. What’s more, the common white button mushroom had even stronger immune boosting effects than more exotic (and expensive) varieties such as oyster and shiitake mushrooms. Spinach is loaded with antioxidants, and regular consumption of garlic and onions is associated with lower blood pressure and reduced rates of certain cancers. Can’t get more immune boosting than that!

Ingredients:

6 eggs
1?2 cup (120 ml) milk (cow’s, unsweetened plain soy, or almond)
1?4 teaspoon salt
1?4 teaspoon cracked black pepper
2 tablespoons (28 ml) olive oil
1 1?2 cups (240 g) prepared diced onion (or 1medium sweet onion, diced)
1 teaspoon prepared minced garlic (or 2large cloves garlic, minced)
1 package (8 ounces or 225 g) thinly slicedmushrooms (button or shiitake workwell)
1 teaspoon dried basil
1 teaspoon dried marjoram
2 teaspoons low-sodium tamari
2 cups (60 g) packed baby spinach

Preheat the oven to broil.

In a large bowl, whisk together the eggs, milk, salt, and pepper. Heat the oil in a 10-inch (25.5 cm) cast-iron skillet over medium heat. Swirl the oil to coat the entire inner surface of the pan, including the sides (use a
paper towel and “wipe” the sides to oil completely). Add the onion, garlic, and mushrooms, and cook for 4 to 5 minutes, stirring occasionally. Add the basil, marjoram, tamari, and spinach, stirring well to combine, and sauté for 1 to 2 minutes, stirring frequently, until the spinach is wilted and the mushrooms have softened. Drain any excess liquids from the pan, return to the heat, and gently pour the prepared eggs evenly over the top of all. Cover and cook for about 5 minutes until the outer edges are cooked, the frittata is mostly solid, but the center is still a little wet. Place under the broiler and cook for 1 minute or until the center is set and the surface is firm.

Yield: 4 servings
Per Serving: 229 Calories; 15g Fat (57.9% calories from fat); 14g Protein; 11g Carbohydrate; 2g Dietary Fiber; 322mg Cholesterol; 371mg Sodium

From Chef Jeannette:
To Complete the Meal: Serve with lightly grilled or broiled tomatoes drizzled with olive oil and a sprinkle of salt and fresh ground pepper.
If You Have 5 More Minutes: Use broccoli, a nutrient powerhouse, in place of the spinach. Chop 2 cups’ (142 g) worth of bite-size broccoli florets and add them when you add the mushrooms, cooking a couple of minutes longer to soften. Continue with the rest of the recipe as directed. To boost your calcium and vitamin D, add 1 ?2 cup (58 g) of shredded cheese to the top of the eggs after pouring them over the mushroom mixture. Gruyère or 1?4 cup (25 g) fresh grated Parmesan both work well.

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You can put a healthy dinner on the table in only 15 minutes thanks to acclaimed nutritionist Jonny Bowden, Ph.D., C.N.S., and personal chef and nutrition educator Jeannette Bessinger, C.H.H.C.

The two have created more than 150 nutritious recipes that can be made in minutes, and turn out so great tasting you’ll never need to toil in the kitchen for hours again. Chef Jeannette offers suggestions for fast, tasty, and healthy side dishes to complete your meal, as well as quick variations and substitutions that infuse these recipes with variety, while Dr. Jonny explains how they made these easy recipes healthy.

Savor the Grilled Cayenne Honey Drumsticks and Citrus Jicama Salad, Ten-Minute Flounder with Lemon-Basil Butter and Almonds, and Gorgonzola Beef with Spinach, Pears, and Walnuts. Enjoy the sublime Camembert Quesadilla with Melon Salsa or the Dark Chocolate Ricotta Dream with Strawberries. The recipes in this book will please every palate, from meat lovers to vegans, and can be made by both beginner and veteran home cooks.

The healthiest meals are only minutes away!