Carb-Counted DRAGON BITES Recipe:


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simple recipe for families LIVING WELL with type 1 diabetes.

Mini Frittata

Easy School Lunch Item & On-the-Go Breakfast

It’s that time again…

Time to get up and go back to school with a quick and healthy breakfast on board. Time to generate ideas for nutritious and easy-to-make school lunch items that our kids will actually eat. Well, here’s a Dragon Bites Recipe that fits both needs! You can make-ahead and freeze these Mini Frittatas, filling them with all your child’s favourite ingredients, then heat and serve for a quick breakfast or school lunch.

Tapping into the food-expertise of Julia MacPhee, Holistic Nutritional Consultant (and my sister-in-law!) we give you the breakdown on some key ingredients that pack a nutritional punch, and are especially suited to prepare your child for the demands of the school day:

  • Eggs contain Choline, a precursor for neurotransmitter Acetylcholine, which is needed for proper cognitive and nervous system function. This makes eggs a great start for a busy day at school or at work! Eggs are also a complete protein: they contain all 9 essential amino acids which your body needs and can only get from food. Protein also keeps you fuller for longer so you don’t find yourself reaching for a snack later.
  • Coconut oil is a plant-based medium chain triglyceride (MCT) which absorbs easily and directly into intestinal lining and is not stored, but is used up by the body for energy. Coconut oil is also a source of caprylic and lauric acids known for their antimicrobial and antifungal properties – a good way to get us through cold and flu season and to support healthy gut flora.
  • Spinach is a nutritional bonanza: a rich source of Iron needed for formation of hemoglobin, the essential oxygen-carrying molecule that aids in energy production. Spinach is also full of phytochemicals and antioxidants to fight daily stressors, plus one cup of spinach contains 180% of our daily need for Vitamin K, which plays a critical role in blood clotting and in bone health (aiding the absorption of calcium into the bones).
  • Tomatoes are a source of vitamin C needed for proper absorption of Iron from spinach.  

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Low-Carb? Yes
Gluten-free? Yes
Dairy-free? Only if you opt out of the cheddar suggestion.

Nut-free? Yes 

Active Time: 20 mins
Cook/Bake: 18-20 min
Ready in: 45 mins
Carb Content: less than 1g* of carbs for each mini frittata (~4g* of carbs for each regular-muffin-size frittata)

*if made with ingredients exactly as outlined below



INGREDIENTS:

3 tbsp Coconut Oil (or Extra Virgin Olive Oil) (0g of carbs; 42g of fat for Coconut Oil)
6 large Free-Range Eggs (6g of carbs; 30g of fat)
1 tsp garlic powder
Salt and Pepper, to taste

plus Your Choice of the Following:

6 slices Deli Ham, cut into ribbons (less than 1g of carbs; 2g of fat)
4 Mini Pepperoni Sticks (or 1 regular stick), sliced (0g of carbs; 18g of fat)
4 Fresh Mushrooms, sliced (4g of carbs)
½ cup Fresh Spinach, finely chopped (less than 1g of carbs)
½ cup Fresh Broccoli, finely chopped (2g of carbs)
4 mini sweet peppers, sliced crosswise (4g of carbs)
1 green onion (or chives), sliced
¼ cup Sweet Onion, finely chopped (3g of carbs)
6 Fresh Cherry Tomatoes, cut in half (1.5g of carbs)
½ cup finely grated Cheddar Cheese (2g of carbs; 24g of fat)

INSTRUCTIONS:
  1. Pre-heat oven to 350° F.
  2. Use 2 tbsp of Coconut oil or Olive Oil to grease well a 24-mini-muffin tin (or 6-regular-muffin tin). Consider using muffin tin liners for easy cleanup.
  3. Whisk eggs, garlic powder, salt, pepper, and (optional) 1 tbsp of coconut oil until blended.
  4. Place finely chopped veggies and meats (chosen from “Your Choice” above, or from your own favourites) into each muffin-tin “cradle”, filling about half of the space. Make all of them the same, or mix and match!
  5. Pour equal amounts of egg mixture (~2 tbsp per mini) into each cradle, over the omelette ingredients.
  6. Top with cheese, if desired. You could also top with a slice of mushroom, pepper, pepperoni, tomato, etc (on the corresponding frittata), for easy identification later.
  7. Place on a cookie sheet in the oven. Bake for 18-20 mins, or until egg is completely set.
  8. Cool, then use a spoon (if necessary) to scoop the mini omelettes out of the muffin tin.
  9. Enjoy now or refrigerate/freeze for later.

Tip #1:  Make in large batches and freeze. Then simply take some out and microwave for a quick breakfast, or heat and store in an insulated container to send to school (or take to work!) for lunch.

Tip #2: Consider a cauliflower crust. Cauliflower, a versatile cruciferous vegetable, adds plenty of insoluble fibre to your meal, which helps keep your insides clean and tidy. (Imagine a broom that sweeps the unwanted debris down your intestinal tract.) Don’t be deterred by the lack of color; although cauliflower is not as high in chlorophyll as other vegetables it offers compounds such as indoles that stimulate body detoxification and support healthy liver function.



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CARB CONTENT:

Total yield:

24 mini frittatas (or 6 regular-size frittatas) with a total of 21g of Carbs and 116g of fat.

Nutrient Content of Each:

Mini: Less than 1g of carbs, and 4.8g of fat, for each Mini Frittata (if made with all of the ingredients listed above, in those exact quantities).

Regular: ~4g of carbs, and 19g of fat, for each Regular-Size Frittata (if made with all of the ingredients listed above, in those exact quantities).

*Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose – Please verify your carb and fat content when you make this recipe.


More on Carb Factoring:
What is a carb factor and how do I use it to count carbs?
Should I Give Insulin to Cover the Fat???
Reducing Post-Meal Spikes Caused by Fat & Protein

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