Whilst reading Primal Cure you will quickly understand the importance of healthy fats and how they positively impact our health. That’s why I’ve created another recipe that’s packed full of these fats and essential protein. This is a recipe that’s brimming with amazing healthy and primal ingredients that help us to live a healthy and long life.
Whilst this recipe is quick, it really is a true crowd pleaser. The flavours from the salmon and the egg really help to engross our taste buds and honestly, this salmon, broccoli and spinach frittata can be enjoyed whatever time of the day – morning, lunch or dinner! It really is a quick and easy recipe, packed with protein, healthy fats, vitamins and minerals!
This frittata recipe is primal friendly which means it’s low carb and contains all natural ingredients given to us by nature. You’ll find nothing processed here! You can choose to serve this frittata with a crunchy side salad (try adding some sauerkraut) or some delicious greens. My favourite would be the salad option!
If you’re a victim to the ‘fats make you fat’ myth then please, allow me to de-bust this ridiculous and over believed myth for you and I’ll start by saying this: Fats in foods should not be your enemy, they should be your friend. Fat’s do not make us fat. Funnily enough. The things that do make us fat? An over consumption of carbohydrates and sugar!
Good quality fats, also known as ‘healthy fats’, keep our hormones in tact and balanced so we feel more energetic and alert. These quality and healthy fats actually help us burn more energy, instead of storing it. In turn, this makes us feel fuller as we eat which ultimately stops us from over eating!
Fat, along with vitamins and cholesterol are members of the lipids family. Fats are essentially fatty acids and they have a backbone of carbon atoms (trust me, it’s important to know!). These fatty acids are subdivided according to the number of bonds in their carbon chain:
- Saturated Fatty Acids – Saturated Fat – SFA – contain no double bonds
- Monounsaturated Fatty Acids – Monounsaturated Fat – MUFA – contain one double bond
- Polyunsaturated Fatty Acid – Polyunsaturated Fat – PUFA – contains more than one double bond
Due to it’s amazing health benefits, I couldn’t not include salmon in this recipe. Pair that with one of the greatest gifts nature could give us, eggs and bam you’ve got a primal recipe made in heaven.
Salmon is one of the riches sources of omega-3 in both our oceans and rivers and since it’s increasing popularity in the UK, Salmon has become a popular fish to choose when creating a healthy and nutritious meal. If you didn’t know, Salmon are described as anadromous. This means that they are born in fresh water before spending most of their lives navigating the open sea only to swim back to their birthplace to spawn. It’s thanks to their amazing memory of smell (which leads them back home) that Salmon are referred to as ‘brain food’.
A typical salmon fillet weighs approximately 150 grams and provides us with around 20 grams of healthy and natural fat (approximately 70% of our daily requirement of omega-3) which is three times our RDA of vitamin B12 and one and a half times the vitamin D we need, plus Salmon provides 100% of our selenium requirements and 70% of our daily protein! Just in one small fillet! Lastly, it also packs in 70% vitamin B3, 67% phosphorus and really big doses of vitamin B6, iodine, choline, vitamin B5, potassium and biotin.
So, how about whipping up a delicious and totally nutritious meal that’s ready to eat within 20 minutes?
Primal rating: 10/10
Salmon, Broccoli and Spinach Frittata
Try this flavoursome frittata for a quick, yet delicious primal friendly meal!
- 1 tbsp Thyme
- 2 fillets Organic salmon
- 1 handful Tendersteam broccoli
- 1 handful Spinach
- 1 tbsp Extra virgin olive oil
- 1 sprinkle Salt & pepper
- 1/4 cup Garden peas
- 6 medium Organic eggs
Begin by frying your organic salmon fillets in a large pan with olive oil and thyme until both fillets are cooked (but not overdone).
Once your salmon fillets are done, tear them into tiny chunks and place them on a plate to one side.
In the same pan (using the same oil from the salmon) fry the peas and broccoli for a few minutes.
In a bowl, whisk together your eggs with some salt and pepper and then pour the mixture into your pan on medium heat. Top with the spinach and salmon chunks. Cook for 5 minutes and then transfer your place your pan under a grill and cook for another 5 minutes (or until done).
Once cooked, serve up with a side of salad/veg. Enjoy!
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