Frittatas are one of the best food inventions ever – they’re cheap and easy to make, packed with nutrients, and super versatile, meaning you can switch up the filling and enjoy one for breakfast, lunch or dinner!
Frittatas are similar to omelettes, but are grilled as well as fried. Eggs are fantastic for fertility because they contain protein, iron, and choline, which are required for healthy cell development, along with lutein, the orange pigment in the yolk, which is good for ovaries.
My frittata recipe is also packed with fertility-boosting vegetables: broccoli contains glucosolinates that help the liver to metabolise hormones like oestrogen; red onion contains a powerful antioxidant called quercetin that may slow ageing and is good for sperm; and butternut squash contains beta-carotene, which is good for our ovaries and progesterone production.
Not only that, but all these vegetables also feed our precious gut bacteria, which are vital for overall health, as well as fertility.
One frittata serves up 4 good portions
I like to pack my frittata full of vegetables, but you can adjust the amount of veggies to your personal taste:
8 organic eggs
Around 500g butternut squash, cubed
Around 400g tenderstem broccoli
2 medium red onions, chopped
3 fresh sage leaves, chopped
2 tsp butter
2 tsp olive oil
Salt and pepper to taste
A good handful of grated cheddar
1 tsp paprika
½-1 tsp dried chilli flakes
Mel’s Top Tip 1: I like to make a frittata large enough that it covers dinner and next day’s lunch too! Serve cold the following day with a rocket and tomato salad.
Mel’s Top Tip 2: The more of your ingredients that are organic, the better. Organic produce doesn’t use artificial chemicals, fertilisers or pesticides, which can mess with your natural hormones – so important when TTC!
In a deep oven-proof frying pan, gently fry the onion, butternut squash and sage in the butter and oil on a low–medium heat for around 8 minutes.
Roughly chop the broccoli into inch-long chunks/slices, then add to the pan.
Cover the pan and leave it on the lowest heat to finish cooking. Another 5 minutes should do it – you want the squash to soften, but don’t overcook the broccoli.
While the veggies are cooking, beat the eggs in a bowl, (if you are using the chilli/paprika, add now), then pour over the cooked vegetables.
Continue cooking gently for around 1 minute, then give the pan a little shake to smooth out the top of your frittata.
Cook for a further 4 minutes with the lid on until the frittata begins to set, then sprinkle with the cheese (if using), and put the pan under a grill on 220 °c and cook until the top is golden brown – keep your eye on it so it doesn’t burn!
Once it’s golden, remove your pan from under the grill, ease a spatula around the frittata to loosen it, and turn it out onto a plate (like a cake), and enjoy!
ABOUT THE AUTHOR
Mel holds a BSc (Hons) in Nutritional Therapy, an MSc in Nutritional Medicine, and has been specialising in fertility and pregnancy nutrition for over 18 years. Her career includes time spent at the Zita West Fertility Clinic, The Healthy Holiday Company, and Dr Jane Benn & Associates. Mel set up Melanie Brown Nutrition 10 years ago and currently works with clients across the globe advising them on fertility-enhancing diet and lifestyle.