With even heat conduction, cast iron is ideal for cooking this cousin to the omelette. The key to good frittata is to use a high-quality cheese.
2 tsp (10 mL) extra-virgin olive oil
3 cups (750 mL) cremini mushrooms, sliced
2 cups (500 mL) shiitake or oyster mushrooms, sliced
2 leeks, white and light green parts, thinly sliced
7 large free-range eggs
3/4 cup (180 mL) fontina, Swiss, Gruyère, or similar cheese, grated
1/3 cup (80 mL) low-fat milk
2 Tbsp (30 mL) fresh thyme
Salt and pepper, to taste
Heat oil in 10 to 12 in (25 to 30 cm) cast iron skillet over medium heat. Cook mushrooms and leeks until softened, about 6 minutes. In bowl, lightly beat eggs and combine with cheese, milk, thyme, and salt and pepper to taste.
Pour egg mixture into skillet with mushrooms and leeks; cook for 8 to 10 minutes, or until sides are firm but top is still slightly runny.
Place skillet in oven and broil about 5 in (13 cm) from heat until golden and set, 1 to 2 minutes. Run thin knife along edges of skillet to loosen frittata, slide onto plate, slice, and serve with salsa if desired.
Each serving contains:
279 calories; 21 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 219 mg sodium
Happy for hemp
Packing more protein then pumpkin, flax, and sunflower seeds, hemp seeds are the perfect addition to any post-workout meal. Turn this brunch-worthy dish into a high performance dinner by swapping out the low-fat milk for unflavoured hemp milk and topping each slice with 1 Tbsp toasted hempseeds.
source: "Heavy Metal", from alive #349, November 2011
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.