People have this misconception about clean diets, as if you have to give up all the delicious foods you love once you’ve eliminated animal products and gluten from your lifestyle. This couldn’t be further from the truth! I love a good brunch as much as the next person, and I don’t feel I should have to sacrifice flavour or substance just to maintain a healthy vegan, gluten free diet.
Case and point- my family are HUGE breakfast and brunch fans! While our weekday breakfast routine tends to be a little more simple due to our hectic schedule, I do like to make time for a nice family breakfast or brunch on the weekends. It’s a great chance for us to spend a few hours together, talk about the highlights of our weeks, and just enjoy some family time. For those special meals, I like to make my lentil and sweet potato frittata for my hungry gang!
Frittatas are almost synonymous with brunch. They are light, fluffy, and can have a variety of fillings and toppings, which is why they’re an excellent vehicle for any leftover veggies you have in the fridge. Of course, traditional frittatas are made with egg, and usually loaded with meats and cheeses as well. My frittata is lentil based, which lends a richness to the frittata, almost mimicking egg. Lentils are a pantry staple in my house- they’re versatile, easy to cook, and jam-packed with protein, fiber, magnesium and complex carbohydrates. Sweet potatoes also help add a richness (and a hint of sweetness!) to this frittata, while also enhancing the nutritional content with vitamin C, complex B vitamins, dietary fiber, niacin and phosphorus.
If you haven’t noticed by now from my recipes, I like to mix up the types of gluten free flours I use. There’s a reason for this- different grains provide different nutritional value, flavour and texture, and I like to use the grain best suited to the job. Buckwheat actually isn’t a grain at all, it’s a seed, and it’s loaded with protein and fiber, antioxidants, vitamins and minerals. It’s been proven to reduce both cholesterol and hypertension, and can help regulate blood sugar. It also has a rich, nutty, almost buttery flavour, making it a welcome addition to this breakfast recipe. I also added a bit of gluten free white flour, just to help smooth out the texture of the finished product, and make it a bit fluffier.
Once you’ve perfected this recipe, it’s easy to mix up the ingredients to create your own spin on this frittata! Try adding roasted tomatoes, basil and vegan cheese (such as daiya), and omitting the sweet potato and nutmeg, for a mediterranean twist! Or, add black beans, salsa and cilantro to the lentil-flour-sweet potato base for a fun latin spin! The possibilities truly are endless.
This weekend, gather your family and friends, press some good coffee or some fresh juice, and whip up this healthy, low fat, flavourful treat! I guarantee it’ll be an instant favourite in your house, as it is in mine! Eat well to live well!
LENTILS & SWEET POTATO FRITTATA
- 300 g cooked lentils
- 2 tbsp buckwheat Flour
- 3 tbsp gluten free white flour
- 1/2 sweet potato cubed
- 1/2 cup oat milk
- Chopped Parsley
- Pinch of Nutmeg
- pinch of Pink Himalayan salt
- 1. Preheat oven to 185 C (360F)2. Mix all ingredients together.3. Lightly grease a baking mold, and pour the mixture in evenly. 4. Bake for 25-35 minutes. To check doneness, insert a toothpick into the center of the fritatta. If the toothpick comes out clean, it’s ready. Otherwise, allow to cook longer, checking at 10 minute intervals until finished.