Zucchini Frittatas (gluten, dairy, & egg white free)
Tara Carpenter, NC.
Nutritional Consultant for people on Body Ecology Diet (B.E.D.).
This savory, pancake-like treat is delicious hot off the skillet or at room temperature the next day. Eggs are the main ingredient, yet only the yellow yolks are used in this recipe because I find that many people find the egg white hard to digest. The name of my business is Happy Bellies because I like to make food that is easy to digest. This recipe does that 🙂 If you have no problem with egg whites then you can try substituting eight whole eggs for the twelve yolks and omit the starch.
Zucchini Frittata Recipe
Makes: 12-14 good sized frittatas
Ingredients
4 cups zucchini, grated (about 1 ½ lb)
12 egg yolks (pastured, omega-3 rich)
2/3 cup scallions, fine chopped
1/2 – 3/4 cup arrowroot*
2 garlic cloves, minced
2 Tbsp parsley, fine chopped
2 tsp fresh basil or dill (or ½ tsp dried)
¾ tsp sea salt
½ tsp oregano
2 Tbsp coconut oil, ghee, or other stable frying fat
Method
Grate zucchini and mix with sea salt, set aside for 10 minutes.
Beat the egg yolks, garlic and seasonings until foamy.
Use your hands to press the zucchini and pour off any excess liquid (very important!).
Slowly fold the zucchini, scallions, and tapioca starch into the egg mixture.
Melt half of the fat on medium heat in a large skillet.
Scoop the zucchini mixture onto hot skillet, about 4-6 at a time depending on size of pan.
Cook 2-4 minutes, flip, cook 1 minute until slightly firm and gold on outside, yet ‘soft’ inside.
Serve hot or refrigerate up to 2 days – these are great at room temperature.
Tips & Tricks
- Use 8 whole eggs instead of 12 yolks and omit the arrowroot.
- Egg yolks are a nutrient-dense food and loaded with B vitamins and healthy fats.
- If you find eggs difficult to digest, try eating them with unsalted cultured vegetables. This probiotic-rich food along with others, like young coconut kefir and milk kefir establish a balanced inner ecosystem so that perhaps one day you are able to tolerate the foods you must now avoid.
- Eggs combine with land and ocean vegetables; alkaline-forming foods that create balance with the acidic nature of animal protein foods, including eggs.
- Delicious served with starch-free gravy.
- This is a friendly recipe for those on Paleo, B.E.D., or GAPS as an occasional treat.
Ben’s Breakfast on The Body Ecology Diet
B.E.D. Grocery List (stage 1)
Salmon Head Fish Stock
*If you are in the early stages of Body Ecology Diet (B.E.D.) then you may want to hold off with this recipe because the arrowroot or reserve for an occasional treat. We are all different in what works for us at any given moment …. see what works for you ✨
Reference
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May all bellies be happy!
