Potato Frittata & Don’t Forget The Roots

While watching an unreal basketball game between Loyola and Oregon State in the Sweet Sixteen; the NCAA March Madness Tourney*, and in between a bounty of food commercials I was at a loss for some fabulousness of my own I could whip up during half-time. Scrolling down Instagram I happened upon Food52 and this super easy recipe… BAM Wendy’s. Get outta here Coke… don’t need ya, don’t want ya.

Potato Frittata Ingredients

Serves: 4

Prep time: 10 minutes

Cook time: 30-35 minutes

  • 5-6 yukon or russet potatoes
  • 2 tbsp Miyoko’s Dairy-free butter or butter
  • 3 tbsp garlic-infused olive oil, or olive oil
  • 1 ½ bundles of spring green onions, just the greens
  • 6 eggs**
  • 2 heaping tablespoons Dairy-free parmesan, or parmesan cheese
  • Large cast iron skillet

Potato Frittata Recipe

  1. Turn skillet on to medium add butter and oil while you prepare spuds.
  2. Peel potatoes and slice ¼ inch thick.
  3. Dice the green onions, set aside.
  4. Add the potatoes to the skillet, layering as you go.
  5. Let the potatoes cook for around 5-7 minutes, then with a spatula carefully lift, and turn potatoes over, cook for another 5-7 minutes or until brown.
  6. With the spatula, pierce every once in awhile to check on the softness
  7. When the potatoes are soft enough, break up and smash with the spatula
  8. Add the green onions and saute those by turning and lifting potatoes 5-7 minutes.
  9. While those are cooking, whip the eggs well.
  10. Add a little oil if you think the pan needs it.
  11. Turn down heat a little and add eggs. Don’t stir, just let cook 7-9 minutes
  12. Turn oven on to broil, sprinkle with the parmesan, and broil 5-7 minutes.
  13. Let cool for a couple minutes, while you make a fresh salad. And something wonderful to drink.

* It’s such a thing of beauty watching those kids play some excellent basketball. You can feel the connection with each other as they bring the ball down the court and know instinctively where a team mate would be to get that sweet behind the back pass or witness the unselfishness of not taking the shot but dishing off to a player and letting him have it.

And fun to see 101 year old Sister Jean bundled in her Loyola’s colors cheering them on. Big games this weekend, my Gonzaga pick hasn’t lost a game as they head into the Final four. Rick’s bracket is toast from the start, but still passionate 🙂

** Regarding the eggs; I took out two of the yolks (thinking about the cholesterol) but used all the whites.

Rick did the grocery shopping last week, the first time in a year. As he hustled the bags in, I started going through what he had bought, and by that I mean; what he really wanted;  huge bundle of bananas, can of salted peanuts, bag of apples, oranges, a tub of raspberries, and blueberries, yams, rutabaga? Parsnips? More potatoes, zucchini, four huge fresh tomatoes, two avocados and a couple of boxes of lettuce/spinach. Plus a big bag of brown rice. I was impressed, He said, “I thought we could roast the roots and have those with the salmon patties in the freezer”. Totally impressed + fell in love again 🙂

Rick’s Roasted Roots Ingredients

Serves: 4

Prep time: 10 minutes

Roast time: 45-60 minutes

Oven: 425

  • 2 parsnips
  • 3 russet potatoes
  • 2 rutabagas
  • 1 red bell pepper
  • 1 bundle of green onions (white parts cut off)
  • 3 tbsp garlic infused olive oil
  • 1 tsp thyme
  • Juice of one lemon

Rick’s Roasted Roots Recipe

  1. Turn oven to 425 temp
  2. Cover baking sheet with parchment paper
  3. Peel and chunk up roots to 1 ½ inch cubes.
  4. Cut red bell pepper into chunks
  5. Dice green onion
  6. Pour all the vegetables into a large bowl
  7. Sprinkle with the olive oil, and toss with your hands
  8. Pour onto baking sheet and sprinkle with the thyme and  lemon juice
  9. Roast for 45-60 minutes, toss every once in a while.
I wish I could’ve had all of you over for this delicious and savory salad.

Let’s take a look at the forgotten, but wonderful roots. I use healthline.com as a resource for the vitamin breakdowns of the food we eat.

Here are six nutritional and health benefits of parsnips

  1. One cup of parsnips include the following:
    • Calories: 100
    • Carbs: 24 grams
    • Fiber: 6.5
    • Protein: 1.5 grams
    • Fat: 0.5 grams
    • Vit.C: 25% Referenced Daily Intake
    • Vit.K: 25% RDI
    • Folate: 22% RDI
    • Vit.E: 13% RDI
    • Magnesium: 10% RDI
    • Thiamine: 10% RDI
    • Phosphorus: 8% RDI
    • Zinc: 7% RDI
    • Vit. B-6: 7% RDI

2. Rich in antioxidants: in particular, parsnips are high in ascorbic acid (Vit.C) , a water soluble that doubles as a powerful antioxidant.

3. High in Soluble and Insoluble Fiber: one cup contains 6.5 grams of this nutrient- or 26% of your daily fiber needs.

4. May Aid Weight Loss: One cup of parsnips has just 100 calories yet squeezes in 6.5 grams of fiber. Also, it has a high water content of about 79.5%. Studies show that eating more water-rich foods may be associated with decreased calorie intake and increased weight loss.

5. Support Immune Function: Parsnips are loaded with Vitamin C, providing 25% in one serving. They may also aid in preventing and treating other conditions such as pneumonia, malaria, and diarrhea infections.

6. Delicious and Easy to Add to Your Diet: combine parsnips with mushrooms and lentils for a vegetarian shepherd’s pie, mash with lemon and herbs, mix with feta, turmeric and cumin making a gratin, toss olive oil and spices and roast alongside carrots.

So, we roasted ours and served them alongside the salmon patty. With a toss of green salad. It was a perfect meal; with lot’s leftover. I ate the last on a bed of fresh spinach and spring baby greens, sprinkled over olive oil and killer balsamic vinegar, doesn’t get much better around here!

Here are some of the nutritional benefits of rutabagas:

  1. Nutritious and low in calories
  2. One medium rutabaga provides:
    • Calories: 143
    • Carbs: 33 grams
    • Protein: 4 grams
    • Fat; 0.5 grams
    • Fiber: 9 grams
    • Vitamin C: 107% Daily Value
    • Potassium: 35% of the DV
    • Magnesium: 18% of the DV
    • Calcium: 17% of the DV
    • Vitamin E: 7% of the DV

3. High in Antioxidants; much the same as the parsnips, but also rutabagas contain high amounts of glucosinolates which are compounds with antioxidant properties. The have been shown to reduce inflammation and potentially even your risk of heart disease and colorectal, prostate and breast cancer.

4. May prevent aging; one of many examples antioxidants may also play a role in skin aging because of the amount of Vitamin C.

5. Promotes Bowel Health; one medium rutabaga provides 9 grams of fiber, which is 24% and 36% of the recommended daily fiber intake for women and men.

6. May Help with Weight Loss; This root vegetable is very high in fiber and takes longer to digest, keeping you feeling full longer.

7. High in Potassium; one medium rutabaga provides 1,180 mg of potassium which covers 35% of daily needs. Potassium is important to nerve signaling and muscle contraction. It also works closely with sodium to regulate fluid balance, which is important for maintaining healthy blood pressure.

In a previous blog, The Humble Spud, I wrote extensively about potatoes, check it out and reinforce your want for good/need ol’ potatoes. I’ll end this with the joy of finding all of the above roots are great sources of anti-inflammatory vegetables. YAY!!! And an added bonus to roasting the parsnips and rutabaga is the wonderful, and I mean wonderful aroma wafting through the house letting you know you’re in for a real humdinger of a good meal.

Ciao for now 🙂

P.S. I called Mom the other day, and Sharon (helper/friend) answered the phone. I could hear laughter and the sounds of ice chinkling. “Clio’s on the phone” Sharon said. Mom yelled back, “ Hi honey, can’t talk right now, having lunch with the girls.” Click…I could just see her in my mind’s eye, waving at me 🙂

P.S.S. The Oakland A’s play the cheating Astros tonight…justice shall prevail. Go A’s!!

Life is good, really good!
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