Broccoli rice, leek, and potato frittata
This broccoli rice frittata combines leeks and potatoes. Organic feta cheese, eggs, and kefir boost the protein content.
This easy-to-make and affordable frittata with sneaky broccoli rice is delicious and served with arugula, fresh parsley, and green onions.
I eat broccoli for its health benefits, but I do not particularly like it. I always try to find the right combination so I do not feel the broccoli taste. And this frittata is just the ticket.
Since embarking on a healthy journey, reducing the amount of meat in my diet has been my top priority. So I have been playing with my favorite healthy ingredients to create delicious meals that are also endometriosis friendly.
This frittata is delicious, filling, and nutritious. In short, a crowd-pleaser.
You can also make it for your lunchbox and serve it at room temperature with your favorite salad.
Since the broccoli rice leek and potato frittata is gluten-free, even celiacs can eat it.
This recipe calls for simple and healthy ingredients.
Let us take a look at the main ingredients in my broccoli rice, leek, and potato frittata:
Broccoli is a superfood that has helped me keep endometriosis at bay and get through menopause well.
Broccoli is high in fiber, which supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating.
High-fiber foods can help prevent menopausal weight gain.
Studies have shown that nearly 70 percent of our immune system is in the gut.
A healthy gut is critical for hormone balance.
In addition, broccoli contains essential nutrients but has fewer calories.
Because metabolism slows, menopausal women do not need as many calories as they did in their younger years. Now is the time to make a change: quality over quantity.
Menopausal women must ensure they eat enough nutrients to prevent health problems like osteoporosis and heart disease.
However, this magical vegetable can help with weight control and even relieve some symptoms of menopause.
Why is broccoli so beneficial to your health?
Broccoli is rich in sulforaphane – a powerful sulfur compound that supports hormone balance and estrogen metabolism. So it improves estrogen dominance.
Sulforaphane is necessary for women with endometriosis and other health problems caused by hormonal imbalances.
Since broccoli is rich in glucosinate, it detoxifies the liver. Glucosinate is a sulfur-containing compound that helps detoxify the liver and relieves the symptoms of menopause.
HEALTHY LIVER IS VITAL FOR HORMONE BALANCE. Excess estrogen is filtered out of the body by the liver. A sluggish liver cannot eliminate the excess estrogen, so it re-enters the body.
As women, we are bombarded with chemicals from makeup, creams, shampoos, conditioners, hair dyes, dishwashing detergents, household cleaners, etc.
Some toxins can mimic hormones in our bodies, leading to further hormonal imbalance. A healthy liver eliminates the toxins we absorb from the air, water, environment, food, etc., such as heavy metals, chemicals, additives, etc.
Why are leeks good for you?
Leeks are in the same family as onions, garlic, shallots, and chives. Buy the ones with more white and light green parts, as the dark green portion is removed before cooking.
Because of its nutrient profile, leeks are an excellent addition to the diets of women with endometriosis and menopausal women.
It is a rich source of antioxidants and sulfur compounds that can reduce inflammation, improve digestion and contribute to overall health.
Leeks are rich in vitamin K, which may reduce the risk of osteoporosis. Research shows a link between a higher intake of vitamin K and denser bones.
In addition to vitamin K, leeks contain vitamin B6, which is essential for your hormones and overall health.
Since the body cannot make vitamin B6 independently, we take it from food or supplements.
B6 is vital in producing serotonin, a feel-good chemical significantly affecting mood, sleep, and sexual desire.
Leeks are a good source of manganese, which also regulates blood sugar levels and bone health. Whether in your 20s or going through menopause, your diet can make or break your hormone balance. Stable blood sugar levels are essential for your hormone balance.
Because they are low in calories and high in fiber, leeks can be part of a weight control diet.
Tip for cleaning the leeks:
Cut off the roots and dark green ends, keeping only the white and light green parts.
Cut the leeks lengthwise and rinse under running water to remove any dirt or sand that may have accumulated between the layers.
What ingredients do you need for broccoli rice, leek, and potato frittata?
200 g broccoli florets, riced
300 g baby potatoes or regular potatoes
three organic or free-range eggs
100 ml kefir or Greek yogurt
100 g organic feta cheese
two teaspoons of Dijon mustard
two medium leeks, the white and tender green parts, thinly sliced
three green onions (optional), finely chopped
four cloves of garlic, minced
½ teaspoon ground organic turmeric
four tablespoons of organic extra virgin oil
Salt and black pepper, to taste
Some parsley for garnish
How to prepare this broccoli rice, leek, and potato frittata?
Preparation time 10 minutes
Cooking time 15 minutes
Yields 4 servings
Preheat the oven to 180 degrees
Step 1: Prepare the potatoes
Peel them and cut them into slices
Cook them in boiling water until they are almost soft
Step 2: Prepare the leeks
Heat a few drops of olive oil in a pan over medium heat.
Add the chopped leeks, turmeric, salt pinch, and black pepper.
Cook until the leeks begin to soften, about 5 to 8 minutes.
Add two minced garlic cloves and saute for another minute or until you smell the fragrant aroma.
Step 3: Prepare the broccoli rice
Wash the broccoli under running water and drain in a colander for a few minutes.
Dry: Place the broccoli on a kitchen towel to dry. Let it drain for a few minutes.
Food processor: place the broccoli florets in a food processor and chop until rice grain-sized pieces are formed.
Scrape down the sides of the bowl of the food processor to process the florets evenly.
Cook: Add two tablespoons of olive oil to a skillet and heat over medium heat.
Add the broccoli, two minced garlic cloves, and sauté for 2 to 3 minutes.
Set aside and allow to cool.
Step 4: Combine all ingredients
In a medium bowl, combine all ingredients: cooked leeks, potatoes, broccoli rice, green onions, Dijon mustard, and crumbled feta cheese.
Season to taste.
Step 5: Whisk the eggs
In a bowl, whisk the eggs with the kefir or yogurt and a pinch of salt and black pepper.
Step 6: Bake the broccoli rice frittata
Grease a 30 cm x 20 cm baking dish with extra virgin olive oil.
Pour the vegetable mixture into the baking dish.
Pour the egg mixture over the broccoli, leek, and potato mixture.
Bake for 15 to 20 minutes or until it is firm and golden.
Remove from the oven.
Sprinkle the broccoli rice frittata with the chopped parsley and some feta cheese (optional)
Step 7: Serve
Run a rubber spatula along the sides of the pan to loosen the frittata.
Cut the frittata into wedges and remove from the pan.
Transfer the broccoli rice frittata to a plate and garnish with fresh chopped parsley.
Serve warm or at room temperature with your favorite salad.
I like to serve this broccoli rice, leek, and potato frittata with a fresh arugula salad with green onions, fresh parsley, and cherry tomatoes, drizzled with apple cider vinegar and extra virgin olive oil.
Storage: The Broccoli-Rice-Leek-Potato Frittata will keep in the refrigerator for up to 4 days.
I am looking forward to hearing from you.
If you recreate this broccoli rice, leek, and potato frittata recipe, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle, or leave a comment below.
Until next time, enjoy life, healthy meals, and good things,
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