A great way to do an egg/vegetable breakfast combo is to make a veggie frittata, which to me, looks like a crust-less egg pie. This dish is simple, and at the same time, it promotes eye health.
Eggs are full of nutrients for your eyes, including the antioxidants lutein, zeaxanthin and vitamin A. Studies show vitamin A may protect against night blindness and dry eyes. Lutein and zeaxanthin help lower your risk of cataracts and age-related macular degeneration; research has shown that the fat in an egg yolk allows both lutein and zeaxanthin to be more easily absorbed by the body.
In this frittata recipe, I have included a variety of vegetables that contain antioxidants to protect your eyes. The zucchini, spinach and tomato provide vitamins A and C. The green veggies also contain lutein and zeaxanthin. So prepare your breakfast a different way — with a slice of frittata in the morning.
Ingredients: (4 servings)
- 6 eggs
- 3 tbsp almond milk
- ¼ tsp sea salt
- ⅛ tsp pepper
- ¼ tsp dried thyme
- ¼ cup white cheddar cheese, shredded
- 2 tbsp grapeseed oil
- ¼ cup zucchini
- ½ cup spinach, chopped
- 2 tbsp sweet onion, diced
- ⅓ cup cherry tomatoes, sliced
- Place eggs into a medium bowl and whisk together with milk, sea salt, pepper, thyme, then shredded cheese.
- Add oil to a nonstick pan and sauté vegetables for about 3 or 4 minutes. Once veggies are cooked, remove pan from heat, drain liquid from pan, then stir cooked veggies into the egg mixture.
- Once combined, reduce heat, place pan back on stove and add a little more oil. Pour egg and veggies mixture into pan, distributing evenly. Cover and cook for about 12 minutes.
- Once frittata is done, carefully cut into 4 big slices, like a pie, and serve warm.