It’s dark green leafy vegetables that are the best food for our eye health. The antioxidants lutein and zeaxanthin are present in high concentrations in a healthy macula (the macula is the part if the eye responsible for central, high resolution vision) and are found in dark green leafy veg like spinach, silverbeet and kale, and other vegetables such as peas, pumpkin, brussels sprouts, broccoli, corn and beans and in eggs. Here is an omega- three, lutein and zeaxanthin rich recipe for you to enjoy.
Ingredients
| 500 g | Butternut pumpkin, or crown pumpkin, cut into small 1-2cm cubes (Main) |
| 1 large | Red onion, cut into 2cm chunks |
| 1 Tbsp | Olive oil |
| 2 tsp | Liquid honey |
| 2 | Garlic cloves, chopped |
| 120 g | Kale leaves, cavelo nero, spinach or sliverbeet leaves, tough stalks removed, chopped (Main) |
| 6 | Free-range eggs (Main) |
| ½ cup | Milk |
| ½ cup | Cream |
| 1 pinch | Salt |
| 200 g | Feta |
| 2 tsp | Thyme, chopped |
| ½ tsp | Chilli flakes, optional |
| ½ cup | Sundried tomatoes, sliced |
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Directions
- Heat oven to 200C.
- Toss butternut/pumpkin and red onion with olive oil and honey on prepared oven tray. Season with salt and pepper and roast for 20-30 minutes or until soft and slightly caramelised.
- Heat a drizzle of olive oil in a large heavy-based frying pan with high sides. Sizzle garlic for 30 seconds, then add kale and cook for a further 2-3 minutes or until kale is wilted — add a couple of tablespoons of water and place a lid on top of the pan to help create steam to cook the kale through.
- Lightly whisk eggs, milk, cream, salt, feta, thyme and chilli flakes together.
- Toss roast butternut/pumpkin and onion with kale inside the fry pan, and pour over the egg mixture. Scatter over sundried tomatoes. Bake for 20-30 minutes or until frittata is puffed and golden. Stand frittata in the pan for 10 minutes, before serving. Serve with a leafy green salad on the side.
