Super Foods

Superior sources of the energy and nutrition we need as winter sets in and our immune systems meet extra stress: Lentils, Beans, Brussels Sprouts, Broccoli, Whole Eggs (whites and yolks), Berries for ellagic acid to combat carcinogens, and Tomatoes, more nutritious as canned in winter. Enjoy these foods for flavors as well as for vitamins, minerals, chlorophyll, and enzymes.
 
You notice that I include both whites and yolks of eggs, though egg yolks have had a very negative press lately. That should change. Most of the nutrition in an egg is in the yolk. The white provides little but albumin, a protein to which some of us are allergic. Yolks provide complete protein, Vitamins A, B1, B2, B6, and B12, plus Vitamin D; 32 micrograms of folic acid, and 65 milligrams of potassium. Don’t let any pseudo-nutrition adviser warn you away from whole eggs. Here is a favorite dish of ours for breakfast or lunch, or a Sunday night supper.
 
If you’re dodging nightshade-related vegetables, skip the potatoes and tomato slices and just use the green vegetables. You’ll still create a beautiful, delicious, nutritious dish.
 
Potata Tomata Fritata
Con Fromaggio
3 Servings
 
1 large potato, thin skinned or thinly peeled
1 cup steamed small broccoli florets
3 large eggs, Omega-3 type preferred
3 Tablespoons milk or water
½ teaspoon salt or to taste
Dash black pepper
1 cup grated or diced cheddar cheese
2 Tablespoons olive oil
2 to 3 green onions, tops included, washed and sliced
¼ cup minced fresh parsley
1 ripe tomato, sliced or ½ cup drained diced canned tomatoes
 
Dice the potato and boil it 10 minutes in hot water to cover. Drain. Beat the eggs with the liquid and salt and pepper. Heat the oil in a wide skillet. Distribute the potato pieces evenly across the bottom. Pour in the beaten eggs. Reduce the heat beneath the skillet. Add the broccoli. Strew the green vegetables, then the fromaggio (cheese) evenly over top. Lay the tomato slices or dice on top of all. Cover. Cook only until the egg is solid. Serve hot with buttered toast on the side.
 
Variation 1: Has more protein: Include one or two cups of diced leftover cooked chicken, beef, or turkey. If it’s for breakfast, complete the menu with fresh orange wedges or grapefruit.
 
Variation 2: To limit carbohydrates, omit potato. Potatoes are not much of a threat, though, because they have "resistant" starch that digests slowly and does not spike blood sugar. As part of a frittata, it keeps you from getting hungry again quite so soon, too. (Remember, your heart needs some carbs to have enough energy to keep on beating. You can get it from toast.)