Dr. Lustig’s “Teaching Breakfast” clinical teaching program for families with obese or diabetic children posed a question for me that I didn’t get a chance to test out until this morning. If something with balanced protein and vegetables–say, an omelet–is a better choice than most breakfast cereal, or poptarts, or doughnuts, or whatever most kids are eating before they go to school, how do you get that to be affordable and quick to prepare on a schoolday?
The easiest way to do eggs for several people at a time without overdoing the cholesterol is probably to do a big omelet or scramble and take out some of the yolks. But you might not have time to do it at the optimal time for the gourmet–that is, right before you’re going to eat it. Not if you’re heading your kid(s) out the door with the daily litany to grab socks, shoes, homework and lunches and not to worry about what color lipstick (or hairstyle, or comic book, depending on age and taste) because you’re going to be late and come on, already.
We didn’t have this problem in my childhood; you either got out to the bus stop on time by yourself or you walked to school in disgrace, because my mother was not going to make our breakfast or lunch (for which we were immensely grateful), or do any big rescues for “emergencies” based on footdragging. And staying home was not an option we wanted to explore. My sister and I could count on the other one telling on us, not to mention the prospect of running into Mom if she came home early or picked up a phone call from the school attendance clerk. Motivation is everything…
But grownups have these dilemmas too. Who wants to be messing about with a frying pan and washing up when you’re trying to get to work? So many of my daughter’s teachers last year could be spotted out in the parking lot of the school right before the first bell, standing by their cars and bolting down an egg mcmuffin-type thing from a fast food drive-through (drive-thru? hate that commercial spelling) with a cup of coffee in the other hand. Quick, seemingly nutritious, but actually horribly high-salt-and-fat-and-calorie-for-what-it-is, and quite expensive too. Not a good daily habit. If you can do eggs and coffee from scratch at home, you’re bound to do them better and a lot cheaper. You could probably save up for a new tablet or pair of theater tickets within weeks, and you might even lose a bit of weight.
So eggs. A frittata has a lot more vegetation in it than a classic French-style omelet, and it’s more sturdy–look at the very solid, nearly stiff Spanish potato-filled version; always served at room temperature in cubes or wedge slices, almost as some kind of potato kugel.
Well, okay, you don’t want a potato frittata if you’re trying to get the nutrition up to snuff without tons of calories or grams of carb. You want some lighter but substantial vegetables so you don’t end up feeling like you swallowed a lead balloon for the rest of the day.
But the good news is that you don’t have to cook and serve it right on the spot. You can do it ahead and stick it in the fridge. If you do it the night before, you can cut it into wedges and microwave one on a plate for 15-30 seconds and you’re ready to go. Or, of course, you can serve it cold–kind of like the classic cold pizza for breakfast, only better balanced. And most frittatas go well with salsa.
I am not a fan of the kind of isn’t-it-rustic-Italian-or-Provençal glossy magazine frittata instructions that call for frying first and then running under a broiler or what have you. That takes time and heats up the house ( bad in Los Angeles) and probably calls for expensive stovetop-to-oven-friendly cookware, which is usually not [sorry, forgot the “not” when I first posted this] nonstick. A lot of excess fuss for an effect you can perfectly well achieve in an ordinary nonstick frying pan in a couple of minutes on the stovetop, which is how most people who make frittatas at home “authentically” in tiny Italian or Provençal kitchens actually make them. Unless you’re doing a fancy brunch service for 20 diners at a time, in which case it might actually be quicker to do a baked eggs thing in a big casserole and skip the frying. But then I’d hope you were getting paid through the nose for that. Little chance of collecting caterer’s fees at home.
As for the vegetables, cauliflower and zucchini are both very good low-carb, low-calorie stand-ins for potato, and they’re pretty inexpensive and easy to prepare, especially if you have a microwave so you can parcook them on a plate for a minute or so before adding them to the frying pan. That gives you a chance to soften them through quickly and at the same time drain off some of the liquid–they’ll fry faster and won’t make the frittata soggy.
Cauliflower has more fiber, vitamin C and calcium than zucchini, and it’s a bit firmer as well. Zucchini is milder and easier for kids (or adults) who aren’t yet used to eating a variety of vegetables. A frittata like this is also the ideal way to use up that scary-big overgrown zucchini your enthusiastic gardening neighbor gifted you with. Or that someone anonymous parked on your doorstep in the middle of the night.
…It is getting to be the season for that sort of reverse larceny, now that I think about it. Someday I feel it would be right to invent a spring-loaded, siren-enhanced trap for stealth zucchini donors. Something involving on-the-spot forced acceptance of a large cafeteria-style green or orange jello mold with canned fruit cocktail floating in it, faded-pink “cherries” and all, as the price of escape… Or maybe I’ve just been watching too much “Big Bang Theory” with my daughter this weekend and have started to channel my inner Sheldon. And really, I don’t mind stealth zucchini nearly as much as gifted Meyer lemons.
Okay. Back to the frittata–after all, if you already know how to make a basic omelet, this post is mostly just for entertainment, a mere vehicle for shocking photos of various vegetables that have been foisted off on us by well-meaning friends. It’s enough to make you feel like Wallace & Grommit in “The Curse of the Were-Rabbit”:
Monster zucchini. This is a dinner plate and steak knife we’re talking about here. And only half the zucchini. The other half of which I’m sure is still stalking the neighborhood in the wee hours of the night.
Breaking down a zucchini (well, how would YOU go about it? I didn’t have a wooden stake or silver bullet or anything) for a monster omelet.
Filed under: cooking, DASH Diet, Diabetes, frugality, kid food, nutrition, Vegetabalia | Tagged: breakfast, childhood obesity, diabetes, eggs, food, omelet, recipes, vegetable recipes, zucchini | Comments Off on Frittata on the Rebound