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Eggs are back on the menu and they aren’t just for breakfast. Cage-free, organically-fed eggs contain smart fats that are good for your brain, and they do not worsen your cholesterol profile—turns out that outdated claim was a myth. A tasty frittata works for any meal, just like an omelet. This one is simple to make and pretty to serve.

Prep Time: 10-15 Minutes

Baking Time: 15-20 Minutes

Serves: Two


1 Tbsp                 Avocado oil

2 cups                  Mushrooms, sliced (button or shiitake)

¼ tsp                    Sea salt

¼ tsp                    Ground black pepper

1 tsp                    Dried Italian herbs

1 cup                   Artichoke hearts, quartered and drained

4 medium            Green onions, chopped finely

2 cups                  Spinach, fresh

1 small                 Tomato, diced

6 large                  Eggs, organic-fed, cage-free

½ cup                   Unsweetened almond milk

1/4 cup                Organic gruyere cheese, grated


Preheat oven to 350°F.

Bring an oven-proof sauté pan to medium-high heat. Add oil, then mushrooms, salt, black pepper, and Italian herbs. Cook stirring occasionally 3-5 minutes, until mushrooms are soft. Add artichoke hearts, green onion, and spinach, reduce heat to medium, and stir occasionally until spinach wilts, another 2 minutes.

Whisk eggs in a bowl, stir in milk. Then stir in mushroom mixture. Pour contents back into the sauté pan, top with cheese, and heat for 1 minute on the stove top so the eggs begin to cook.

Transfer pan to the oven. Bake 15-20 minutes; the frittata should have the texture of custard: trembling and barely set, if you cook until the top is firm, it is overcooked. After baking, turn the oven to broil for 2-3 minutes, just enough to lightly brown the top of the frittata. Serve immediately—if left in the pan, the frittata will overcook.


Steven Masley, MD