Mini Roast Vegetable Frittatas – Waterloo Nutritionist

Mini Roast Vegetable Frittatas – From your Waterloo and Brighton-Le-Sands Dietitian. 

Serves: 6 

Time: 45 mins

Mini frittatas are not only delicious and extremely simple to make, but they also make the perfect satiating afternoon snack, containing protein, healthy fats and lots of high-fibre veg. The beauty of this recipe is that you can add or substitute any vegetables that you like – think capsicum, zucchini, leek, mushrooms, tomatoes or broccoli – making it a great way to use up any old vegetables sitting in the fridge at the end of the week. You could also add different herbs, such as sage or thyme, or even add a teaspoon of polenta to each muffin section before adding in the egg mixture. 

Ingredients:

• ½ medium butternut pumpkin (or sweet potato)

• ½ Spanish red onion

• ½ fennel bulb

• ½ cup cauliflower florets (or broccoli)

• 1 garlic clove, finely chopped (optional)

• 1 cup chopped English spinach 

• ~6 free-range eggs

• ½ cup low fat milk

• 3 tbsp. crumbled goats cheese or feta

• 1-2 tbsp. extra virgin olive oil

• Thyme

• Pinch of salt and pepper to season

Method:

1. Preheat oven to 175°C and thoroughly wash the vegetables. Roughly chop the cauliflower and onion, dice the pumpkin into ~1cm cubes, and slice the fennel longwise into thin strips. 

2. Place the veggies on a baking tray and with the garlic, thyme, salt and pepper, and drizzle with 1-2 tbsp. extra virgin olive oil, tossing the vegetables to ensure they’re well covered. Roast the vegetables in the oven for 15-20 minutes or until the vegetables are tender and slightly golden brown.

3. Remove the vegetables from the oven and distribute evenly into a muffin tray lined with baking paper, as well as the spinach and goats cheese/feta. If you have any vegetables left over, simply use them later on in a salad! 

4. Lightly whisk the eggs and milk together and pour the mixture into each muffin hole until 2/3 full. Note: You may need more or less eggs depending on the size of your muffin tray and how much filling you add.

5. Place the muffin tray into the oven and bake for ~15-20 minutes or until the egg mixture is set and golden. Enjoy! 

Caris Walsh, Dietitian and Nutritionist.

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.

At Brighton Le Sands Chiropractic | Who should receive chiropractic care?

As a chiropractor, I have a thorough understanding of what my profession achieves. I don’t expect my patients to have that same level of understanding as I do after a 5 year university degree and a further 5 years of clinical experience in practice. So whilst some people may find my opinion on this question as mildly controversial, I honestly believe chiropractic applied in the right setting, with the correct patient education is for everyone full stop.

 

Why…? Chiropractic is a very common sense modality that harnesses the bodies natural ability to heal and enhance function. As the “health consciousness” of society improves throughout this decade, the population will continue to seek non-surgical, non-pharmaceutical treatment options and natural maintenance choices. We are seeing a major movement away from pharmaceuticals and surgical for less invasive treatments.  As the body of science increases, some of these treatments align with medical guideline in which chiropractic therapies are now recommended. No other professional is skilled to the level as the chiropractor for symptoms produced on movement of the spine amongst many other common musculoskeletal ailments, both from a diagnostic and treatment perspective. Just google a university curriculum and read through the body of science and clinical skill set taught. For example here is Macquarie University’s link to it’s curriculum in it’s Masters stream:  http://courses.mq.edu.au/postgraduate/master/master-of-chiropractic

 

It’s pretty simple, everyone has a spine that needs to be kept healthy.  Sitting in desks’, looking at our phones and laptops for hours on end are examples of activities that can put stress on our body, accelerate the degenerative process later in life and ultimately decrease our overall health picture. Chiropractic can help your spine function better, avoid pain and slow down degenerative processes.

 

So just like exercise, pilates and massage is for everyone, I firmly believe that the chiropractic adjustment is also for everyone!

 

Yours in clever spines,

 

Ben Foley (D.C.)

 

 

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.