Mysty PfefferI had left over asparagus sauteed in garlic from dinner last night and thoughts of adding it to a sweet potato frittata was born! It’s a simple, delicious, dairy free and gluten free dish for a brunch my friends and I are enjoying today.
Since I love making easy main dishes, this is a no-brainer!
And the best part of making a sweet potato & asparagus frittata is the flavors blend well for breakfast or brunch. My keto friendly family and friends will also be happy with the lower carb and calorie calculations. The combined nutritional benefits of sweet potatoes & asparagus are impressive also.
Benefits of Sweet Potato & Asparagus
Sweet potatoes are rich in beta carotene, an antioxidant thought to help fight cancer and improve vision. It is a good source of fiber (about 3 grams per 3 ounces) Vitamin A, B6, and C, while also providing a portion of every amino acid needed to build protein except hydroxyproline.
What’s good to know about vitamin B6 is it is responsible for over 100 enzyme actions responsible for metabolizing protein. It is helpful for the heart because it balances homocysteine levels in the blood. Not only that, but it builds the immune system by forming lymphocytes and builds blood by helping produce hemoglobin (the molecule that carries oxygen through the blood) (1) B6 is important for cognitive function and neurotransmitter function too!
One cup of chickpeas contains the highest amount of B6 at 1.1mg/serving followed by beef liver, tuna (0.9mg/serving), and salmon (0.6mg/serving).
Asparagus is rich in vitamin K and folate. Folate is vital for preventing neural tube defects in a growing fetus and is important for DNA reproduction. The natural form is called folate, while the synthetic form is called folic acid. Asparagus has good amounts of flavonoids that help fight cancer, lower blood pressure, and help fight bacteria and viruses (2)
God’s Plan in The Garden
I read about the benefits of garden plants and see precision in how God cares for His prize creation.
Yes, you and I are part of His prize creation. We are made in His image and likeness. Therefore, respecting and being good stewards of our bodes involves filling them with gifts from His designed garden. We can honor His gift of resilient bodies He gave us by sustaining and nourishing them with foods like these. Just as God prepared His Word to nourish our souls. Teaching our children and their children the same principles help them know God, and His goodness, while giving their cells the ability to fight disease as they age.
“Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children
Deuteronomy 4:8-10 ESV – And what great nation is there, that – Bible Gateway
Sweet Potato & Asparagus Frittata
Ingredients
- 1 1/2 Cups Sweet Potato Grated
- 1 Cloves Garlic
- 1 Cup Asparagus
- 1 Cup Spinach
- 2 Tsp Avocado Oil
- 10 Eggs
- 1/4 Cup Romano Cheese Grated
- 1 TSp Onion Powder
- 1/2 Tsp Paprika
- Pinch Cinnamon
- 1/2 Tsp Pepper
- 1/4 Cup Almond Milk Unsweetened
- 1 Tbsp. Oregano chopped
Instructions
- Preheat oven to 375 degrees.
- In an iron skillet (or other oven compatibale skillet) sautee 1 cloves of minced garlic in 2 tsp avocado oil for about a minute. Add the chopped asparagus and cook until just tender about a minute. Salt to taste then remove asparagus to a bowl and set aside.
- In the same oiled skilled add the shredded sweet potato, paprika, cinnamon, and pepper. Mix spices and oil into the potato slightly and spread it over the bottom of the skillet and up the sides. Bake in the oven 15 minutes.
- Meanwhile prepare the eggs in a large bowl by adding salt, onion powder, a dash of pepper and 1 tbsp. chopped oregain. Then add the milk and whisk well.
- Once the potatoes have cooked 15 minutes remove them from the oven and pour the egg mixture over the potatoes. Spread the chopped spinach and chopped asparagus evenly over the eggs. Top with the shredded Romano cheese and bake for 15-20 minutes or until eggs are done.
Nutrition
I hope you enjoy your sweet potato & asparagus frittata! It pairs nicely with some quinoa & walnut bread if you have the patience and desire to benefit from fresh milled bread making. It is a time-honored skill children can learn alongside you. Maybe even, one they will treasure forever.
Please do me favor, if you’ve tasted this recipe from my kitchen or are making if for yourself leave me a rating! I am always in need of improvement, Ya know! Many blessings to you and God bless!
References:
- Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology, 4(2), 52–59.
2. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167
