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Mushroom Leek Frittata


    Mushroom Leek Frittata

    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.

    Preheat broiler.

    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.

    Serves 4.

    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


    Mushroom Leek Frittata




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    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.