By Sue Bedford (MSc Nutritional Therapy)
Packed full of amazing fertility-friendly nutrients this really is a great balance of nutrients with the eggs, fava beans and cheese providing plenty of them including protein, vitamin D, choline, vitamins and minerals. Broad beans (fava beans) are an excellent source of folate and fibre, both of which are crucial to maintaining a healthy hormonal balance. They are also an excellent source of vegetable protein- linked in studies to promoting healthier ovulation. Spinach is an amazing source of folate and iron, the mushrooms support our vitamin D levels (they are able to absorb sunlight like our skin does if they are left in the light and turn it into vitamin D), the onion contain Quercetin a natural anti-inflammatory and the cheese provides us with calcium and protein…. Great for breakfast, brunch, lunch, post workout… versatile!
You could always add some tomatoes in too for an extra boost of vitamin C and Lycopene if you fancy. Enjoy!
Ingredients (makes 2)
• 1 Tbsp olive oil
• 1 small onion, chopped (or chives)
• 3 handfuls of fresh spinach, chopped
• 4oz mushrooms, sliced
• 150g fava beans
• 4 eggs, lightly beaten
• 4oz grated cheese, cheddar (or your choice!)
How to make
1. Using a large pan, saute mushrooms and fava beans in olive oil over medium-high heat, until softened.
2. Add spinach and cook until wilted.
3. Add the onions and eggs and cook about five minutes longer, until bottom and edges are beginning to set.
4. Carefully lift the edge of the frittata and hold the pan so the liquid falls under the frittata. Continue to lift the edges and allow liquid to fall under until the centre is mostly set.
5. Add the cheese to the top and cook for a further two to three minutes until frittata is golden brown and cooked through. Enjoy!