Nourish & Restore Frittata

Ingredients (Serves 4–6)

• 8 large eggs
• 1/2 cup milk of choice (dairy or unsweetened oat/almond)
• 1 medium sweet potato, grated
• 1 zucchini, grated and squeezed of excess moisture
• 1 cup broccoli florets, finely chopped or lightly steamed
• 1/2 cup frozen peas or chopped spinach
• 1/2 red capsicum, diced
• 1/2 small onion, finely chopped
• 1/2 cup feta or grated cheese (optional)
• 1 tbsp olive oil
• Salt & pepper, to taste
• Optional: chopped parsley, dill, pinch of turmeric or sweet paprika
  

Method

1. Preheat oven: To 180°C (350°F). Line or grease a medium baking dish (~20x20cm).
2. Prep the broccoli: If using fresh broccoli, lightly steam or microwave for 1–2 minutes to soften slightly before chopping.
3. Sauté aromatics (optional but delicious): In a pan, sauté the onion and capsicum in olive oil until soft. Let cool slightly.
4. Mix the base: In a large bowl, whisk the eggs and milk. Stir in grated sweet potato, zucchini, broccoli, peas/spinach, sautéed onion mix, herbs/spices, and cheese (if using). Season with salt and pepper.
5. Bake: Pour into the prepared dish and smooth the top. Bake for 35–40 minutes or until golden and set in the center.
6. Cool & serve: Let it rest for 5–10 mins before slicing. Serve warm or cold, with avocado, greens, or toast.

Postpartum Benefits

🥚 Eggs – Protein + Choline Powerhouse

Rich in high-quality protein to support tissue repair, hormone production, and muscle recovery after birth
Packed with choline, essential for brain function, mood stability, and supporting your baby’s developing nervous system (especially if breastfeeding)

🥦 Broccoli – Calcium, Vitamin C, & Fiber

High in calcium to replenish stores used during pregnancy and support bone strength
Rich in vitamin C, which aids iron absorption and supports immune function
Offers gentle fiber to ease digestion and promote regularity (especially important post-birth)

🍠 Sweet Potato – Energy + Healing Support

Loaded with complex carbohydrates for sustained energy (helpful during sleep-deprived days)
High in beta-carotene (vitamin A), which supports tissue repair, immune health, and vision
Gentle on digestion and comforting in flavour

🥒 Zucchini – Hydrating + Anti-Inflammatory

Light and hydrating, helping support your body’s fluid balance and reduce postpartum swelling
Contains vitamin A, C, and potassium, which promote cell repair and recovery

🌱 Peas or Spinach – Iron + Folate

Good plant sources of non-heme iron, important for rebuilding iron stores after blood loss during birth
Contain folate for cell repair and mood support
Contribute to fiber intake and keep digestion moving

🫑 Capsicum – Immune & Skin Support

High in vitamin C to help rebuild collagen (important for skin healing and tissue repair)
Adds natural sweetness and antioxidants to the dish

🧀 Cheese or Feta – Calcium + Satisfaction

Provides calcium and healthy fats for breastfeeding mothers and overall hormonal balance
Adds richness and satiety, which can help balance blood sugar and keep you full for longer

🌿 Olive Oil – Healthy Fats + Anti-inflammatory

Supplies monounsaturated fats that support brain health, hormone production, and inflammation reduction

🌈 All Together:

Nutrient-dense, easy to digest, and balanced in protein, fats, fiber, and complex carbs
Supports milk supply, tissue healing, energy, and mental clarity
Easy to meal-prep, reheat, or freeze, making it incredibly postpartum-friendly