Saratoga Farmers’ Market Recipe Diane Whitten, Cornell Cooperative Extension

Saratoga Farmers’ Market Recipe
Diane Whitten, Cornell Cooperative Extension
For Wednesday, August 28, 2013
This week at the Saratoga Farmers’ Market pick up some eggs, milk, cheese, onion and kale to
make a baked frittata. Frittata is an egg based dish similar to a quiche without the crust. It’s easy
to make and is delicious served at breakfast, lunch or dinner. Frittatas reheat well, so it can be
made a day ahead.
Eggs are an excellent source of protein. In fact, egg protein is the standard by which other
protein sources are measured. A large egg contains over 6 grams of protein. If you’re worried
about the cholesterol content of eggs, rest assured that the American Heart Association no longer
considers eggs the culprit they once did. New research links a diet high in saturated fat to
elevated blood cholesterol, not a diet high in cholesterol. One egg has less saturated fat than a
glass of 1% milk.
Kale, a member of the cabbage family, is considered a cooking or braising green. Although it can
be eaten raw, especially tender young leaves, it tastes better after cooking. Other braising greens
available at the Saratoga Farmers’ Market include beet greens, broccoli rabe, escarole, purslane
and Swiss chard. Including these vegetables as a regular part of your diet can reduce your risk for
macular degeneration, the leading cause of blindness among seniors. Kale is an excellent source
of vitamin C and beta carotene, plus other carotenoids including lutein and zeaxanthin.
Some simple uses of kale includes adding shredded kale to soups and stir-fries, or sautéed kale to
mashed potatoes. Another popular recipe is kale chips, basically flavored dried kale leaves. Get
creative with this flavorful, nutrient packed vegetable.
The Baked Kale Frittata recipe below is from Cornell University’s Eat³ Campaign: Eat Well, Eat
Local, Eat Together. At the web site: www.eat3.org you’ll find new ideas about what to cook,
recipes for locally grown fruits and vegetables, and encouragement to enjoy meals together as a
family.
Baked Kale Frittata
1 bunch of kale* (3 cups chopped)
1 large onion*
Vegetable cooking spray
1 teaspoon olive or vegetable oil
1/4 cup water
5 eggs*
1/2 cup skim milk*
1/3 cup grated cheddar type cheese*
1/2 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 375°. Coat a 9-inch round baking pan with vegetable cooking spray. Wash kale
and tear the leaves from the stem. (Use the stems in a stir-fry.) Chop the kale and onion. Heat oil
in a large frying pan over medium-high heat. Add the onion and sauté for 3-5 minutes until soft.
Stir in kale and water. Cover and cook for 5 minutes. Remove from heat and allow to cool. In a
large bowl, combine eggs, milk, cheese, salt, and pepper. Blend in kale mixture. Pour the mixture
into the baking pan. Bake for 20 min. Remove from oven and let sit for 2-3 minutes. Slice into
wedges and enjoy. Makes 6 servings.
Nutrition per serving: 110 calories, 5g fat, 1.5g saturated fat, 155mg cholesterol, 320 mg sodium,
7g carbohydrates, 1g fiber, 9g protein, 110% Vitamin A, 70% Vitamin C.
Ingredients marked with an asterisk (*) are available at the Saratoga Farmers’ Market. The
Saratoga Farmers’ Market on High Rock Avenue is open on Wednesdays from 3-6 pm and
Saturdays from 9-1 pm. For information about food and nutrition contact Diane Whitten at
Cornell Cooperative Extension at 885-8995 or email [email protected]