Most of us are aware that spinach and other dark, leafy greens are known to be healthy for our bodies, but many of us are not quite sure why. One reason is that they are rich in two antioxidants called lutein and zeaxanthin — both of which are important for the proper functionality of our macula: the small area at the center of the retina responsible for what we see at the center of our field of vision.
What many people don’t know is that egg yolks are also an excellent source of lutein and zeaxanthin. In one study, researchers found that lutein levels increased by 26%, while zeaxanthin levels increased by 38% when subjects ate one egg per day. This simple recipe is rich in lutein and zeaxanthin with both egg and leafy greens.
Because they’re baked in muffin tins, these little frittatas are as cute as they are nutritious. Plus, you can make a whole slew of them at once to please a small crowd!
- 1 Cup chopped onion, adjust to taste
- 1 Cup chopped bell pepper, adjust to taste (hint: mix dark red and green for holiday flair)
- 10 oz. package frozen chopped spinach, thawed and drained of all liquid
- One dozen medium eggs
- 2 ounces grated sharp white cheddar cheese (Feta works well too)
- Cooking Spray
- Salt and Pepper
- Preheat oven to 350 degrees.
- Lightly coat a skillet with cooking spray, then sauté onions and bell peppers over medium heat for 4-5 minutes or until soft.
- Beat eggs in a medium bowl; salt and pepper to taste.
- Add onion, bell peppers, spinach and cheese to beaten eggs, mixing well to distribute the spinach throughout.
- Spray muffin tins with cooking spray.
- Fill each muffin cup approximately ⅔ of the way full of egg mixture.
- Bake for about 20 minutes — just until eggs are “set” or begin to get golden on top.
(Makes 12 frittatas, serving six people at two frittatas per person.)