One of my favorite go-to breakfast items are mini-Frittatas. While they may not win a beauty award themselves, these little single-serve goodies can provide a super boost of skin loving anti-oxidants and nutrients to support your skin care routine. And as an added bonus they can be made ahead and frozen for use when you need one.
Beyond the obvious benefits of eating protein and nutrient rich eggs, Frittatas can be stocked up with a wide variety of skin loving ingredients.
Just a few of the many food choices for supporting skin health are:
Asparagus - Especially rich in Glutathione and folate, which supports cellular repair. The high Glutathione levels in Asparagus make this a skin care super food! Glutathione is a powerful anti-oxidant buster, protecting the mitochondria and increasing energy and blood's oxygen-carrying capacity. It also regenerates Vitamin C, adding even more anti-oxidant power. Glutathione levels decrease with age (starting as early as 30!) so adding foods high in Glutathione should be a priority.
Broccoli - Rich in Vitamin C to boost collagen and fight wrinkles. And rich in Vitamin K to help prevent dark circles by strengthening capillaries.
Onion - Rich in the phytochemical Allicin, which fights the effects of collagen damaging enzymes. Onions are also high in anti-inflammatory properties to help slow aging and prevent acne and cell damage caused by free radicals. Lastly, they are high in Quercetin and Vitamin B6. Quercetin helps protect skin from UVB damage while Vitamin B6 helps strengthen hair and nails.
Spinach - Another Glutathione super-food, Spinach is also high in Vitamin A which helps with skin cell turnover. Spinach is naturally rich in chlorophyll and skin loving minerals including iron, manganese, and magnesium.
Tomato - Lycopene and beta-carotene found in tomatoes help protect against UV damage, which can cause wrinkles, fine lines, and age spots. Eat tomatoes regularly to concentrate these powers.
Frittatas can be built to suit your specific tastes and needs.
The basics are eggs, vegetables, and herbs. You can jazz them up with added cheese and meats. My favorites are made with ham or bacon and Parmesan cheese. I also add a number of skin supporting herbs to my Frittatas including Parsley, Rosemary, Basil, and Thyme.
Lastly, I like to shake in a good amount of my dried "super greens" mix - I make this blend every Fall by drying the leaves of Swiss Chard, Kale, Parsley, Spinach, Lovage and any other end-of-season leafy green that suits my fancy. After completely dried, I simply crumble the leaves and place them in a wide mouth jar with a lid that seals tightly (such as a Mason Jar). I keep this jar right on my kitchen counter to easily add to dishes. When adding, I usually sprinkle the mix as one of the final steps in recipes, I adjust the texture by rubbing the mix between my hands. It often crumbles into a fine powder, making its addition seamless.
This recipe makes about 24 cupcake sized mini-Frittatas. Two are my typical breakfast (2 mini-Frittatas equals approximately one egg) so I find myself making and freezing a batch about every two weeks.
- non-stick vegetable based cooking spray
- 12 large eggs
- 3/4 cup milk
- Salt and Pepper to taste
- Vegetables, grated cheese, and/or meat
- Ground Herbs to taste
- Preheat oven to 375F.
- Spray 2 cupcake/muffin tins (each with 12 cups) with nonstick spray. Cover thoroughly to help keep eggs from sticking.
- Chop or dice your desired vegetables and meat ingredients to small sized pieces.
- Fill each cup half full with ingredients, top lightly with grated cheese (if desired - cheese is not necessary to this recipe.)
- Whisk the eggs, milk , salt, pepper, ground herbs, and/or green powder in a large bowl to blend well.
- Pour egg mixture into a measuring cup with pour spout.
- Carefully pour egg mixture over the ingredients in each cup. Fill almost to the top of the cup, leaving a small space to allow for the eggs to expand while cooking.
- Stir gently with a toothpick to ensure egg mixture fills cup around and under other ingredients.
- Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.
- Remove from oven, allow to rest for a few moments. Loosen with a spatula or knife by running around the edge of the cup. Gently extract to a plate. Serve immediately
Store in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 3 months.
To Freeze: Place mini-Frittatas on a sheet pan lined with wax paper or Silpat. Place in freezer until frozen solid. Remove, wrap each mini-Frittata in aluminum foil, then place in a large plastic zip lock bag or place direct in a zip lock bag. To Thaw: Thaw overnight in the refrigerator, remove foil and reheat in the microwave for 1-2 minutes. Some can be directly heated from frozen depending on the ingredients you select for your Frittata - trial and error is the best way to determine which method works best for you.
Nutritional Information determined by the ingredients you select.
Christine Untiedt, Owner, Brown Barn Botanicals
Notice: These statements and blog content have not been evaluated by the Food and Drug Administration. The information in our articles are not intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice. The content of these blogs and associated products is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using products or following blog advice.