Recipe

Ingredients (3 – 4 servings):

400g potatoes
200g asparagus
1 dl green peas (or broccoli)
6 cherry tomatoes
1 tsp avocado oil
6 eggs
1 tsp Dijon mustard
½ tsp paprika powder
1 tsp nutritional yeast
Sage
Salt and pepper

For serving:
Mixed salad

Here’s how to make the frittata:

1. Preheat the oven to 150°C.
2. Boil the potatoes for 20-30 minutes and let them cool.
3. Place asparagus, peas, and cherry tomatoes in an ovenproof dish. Drizzle with avocado oil and sprinkle with salt. Pre-bake in the oven for 10 minutes.
4. Pour a dash of avocado oil into another ovenproof dish. Slice the potatoes and place them at the bottom of the dish.
5. Add the asparagus, peas, cherry tomatoes, and sage on top of the potatoes.
6. Mix the eggs with Dijon mustard, paprika powder, nutritional yeast, salt, and pepper. Bake in the oven for 15-20 minutes or until the eggs are set.
7. Serve hot or cold with mixed salad.
8. Enjoy!

Tips:

Eat the frittata cold! Potatoes and other root vegetables are naturally fiber-rich, but their fiber content decreases and sugar content increases when heated. However, when they cool down again, a process called recrystallization occurs, which means that fibers such as pectin are reformed from starch.

Use vegetables or leftovers that you have at home. However, remember to pre-bake the vegetables to reduce the amount of water they release when cooked, as the frittata may have trouble setting otherwise.

Video:

Health benefits:

It is generally recommended that adults should consume between 25-35 grams of fiber per day. However, many people do not reach this amount, which means that many need to increase their fiber intake to promote health and gut flora. This recipe provides you with a good amount of fiber – for example, it contains dietary fiber pectin from tomatoes and peas, inulin from asparagus, beta-glucan from nutritional yeast, and resistant starch from the cooled potatoes. These are the same fibers found in Synbiotic15 Daily. They act as food for the beneficial bacteria in the gut flora.