This episode of Biblio Bistro features Asparagus and Bok Choy Frittata which highlights fresh asparagus, bok choy and locally raised eggs. Asparagus is seasonally available in late spring to early summer and bok choy is usually available at Farmers Markets in early-to-mid-summer through early fall.
About Asparagus and Bok Choy Frittata
Frittata is a great one-pan meal that can be eaten at breakfast, lunch, or dinner! Frittata is essentially a crustless quiche, typically containing a combination of veggies, cheese, and/or meat.
In total, this recipe was only $2.70 to prepare, or $0.68 per serving! Because we used eggs from Michael’s chickens, we calculated our eggs as free of charge. If purchasing eggs from the store, the recipe is $4.95 to prepare, or $1.24 per serving.
Healthy Eating Tips from Dietitian Meghan
- Asparagus & Bok Choy – Both vegetables are rich sources of Vitamin C and E. These vitamins are linked to immune support and skin health. Vitamin E is a fat-soluble vitamin, so using the whole egg provides beneficial fat to help your body properly absorb this vitamin.
- Eggs – Strongly encourage the use of whole eggs vs egg whites. Previously eating too many egg yolks was thought to increase cardiovascular risk, however more current research indicates that yolks do not need to be limited and even provide some health benefits. Yolks have heart-healthy fats, especially when pasture raised, and also contain naturally occurring Vitamin D, which is hard to come by in foods.
- Dairy Free – This recipe doesn’t contain any milk products, so would be suitable for those with milk allergies or who are lactose-intolerant.
- Cast-Iron Skillet – When you cook foods in a cast-iron skillet, they actually absorb some iron! If you have low-iron levels, this is a simple way to increase your iron intake naturally through foods.
Cooking Tips from Chef Michael
- You could use either an oven-proof non-stick pan or a cast iron skillet for this recipe. Make sure that your non-stick pan does not have a plastic handle.
- If using a cast iron skillet for this recipe, use more oil than you would normally for a recipe. This will ensure your frittata doesn’t stick to the bottom of the pan.
- To season your cast iron skillet, avoid using soap when cleaning. Instead, use warm water and a scrubber (if needed). Dry well, and then coat with oil. Avoid cooking any acidic items, such as vinegar-based dishes, tomato or citrus products in a cast-iron skillet.
- You can make a frittata with pretty much any veggies you have on hand!
- You can cut asparagus in half length-wise first, to cut down on cook-time. You can also save the woody end of the stalks and use in a homemade veggie broth to reduce food waste.
- For a dairy-free way to make eggs fluffier, add a small amount of water prior to mixing/whisking. A little goes a long way!
Farmers Markets in Michigan’s Keweenaw Peninsula
From Calumet to L’Anse there are several great farmers markets in Michigan’s Keweenaw Peninsula. Our friends at the Western U.P. Food Systems Collaborative have put together a great resource on this that gets updated regularly. Check out a full list of farmers markets here, wupfoodsystems.com/farmers-markets.
About Biblio Bistro
The Biblio Bistro series strives to show that healthy cooking doesn’t have to be boring or laborious. Our goal is that by watching this series, participants can feel more confident and curious in the kitchen, all the while increasing fruit and veggie intake and supporting the local food system! Learn more about Biblio Bistro at pldl.org/biblio-bistro.
About Portage Health Foundation’s Food Initiative
Portage Health Foundation is passionate about making a difference when it comes to food in Baraga, Houghton, Keweenaw and Ontonagon counties. PHF’s Food Initiative is two-fold. First, the food initiative aims to improve access to locally grown and healthful foods within our community. Second, it provides educational resources and tools to promote sustainable changes to eating and lifestyle habits for all. Learn more about this initiative at phfgive.org/food.