Vitamin Week: Sweet Potato and Kale Frittata

Vitamin Week: Sweet Potato and Kale Frittata

I feel like a sitting duck lately. I keep hearing about folks on the periphery of my life falling down sick with the flu–Mom of a kid in Scarlett’s class, friend’s sister-in-law, tap dance teacher’s boyfriend. If I’ve got six degrees separating me from Kevin Bacon then I’ve easily only got 1 degree between me and the damn flu. (Any one know what ever happened to Kevin Bacon?)

You realize that if I’ve got 1 degree from the flu then Scarlett is staring it down through the cross hairs of her germ-y life. It doesn’t matter that I pack her knapsack with one of those nifty, organic hand sanitizers or that her classroom has a massive, alcohol-based container (basically moonshine in a pump) sitting by the door. She won’t use them. She also won’t remember to wash her hands for the amount of time it takes her to sing the ABC song. Hell, I’m lucky if she washes her hands at all at school. All I can do is insist we wash hands well at home, get her to bed on-time every night and feed her her vitamins. Good luck to me.

I’m not just talking any vitamins or minerals. I’m going for the stuff known to support the immune system, lovelies like C, E and beta carotene. Therefore, say hello to my little friend the sweet potato (full of beta carotene) and kale (beta carotene and C) frittata.

Sweet Potato and Kale Frittata

1 Tbsp (15 ml) butter

1/2 yellow onion, chopped

1 cup (250 ml) diced small sweet potato (about 1/2 large potato)
1 clove garlic, chopped
1 cup frozen, chopped kale
6 eggs
 ¼ cup sour cream
1 Tbsp coarsely chopped flat-leaf parsely
1/4 cup (15 ml) goat cheese


Get your oven heated to 350F.

In n 9-inch cast-iron skillet (or other ovenproof pan), melt your butter over medium heat. Add onions and potato and cook, stirring often, until softened, about 5 minutes. Add garlic and kale and cook for another 3 to 5 minutes, until kale wilts and garlic is translucent.

Meanwhile, whisk eggs, sour cream, and parsley in a large bowl; mix in cheese. Season with salt and pepper. Pour egg mixture over potatoes and kale, shaking the pan to allow ingredients to evenly distribute amongst the eggs. Cook the frittata, without stirring, until the edges begin to set, about 3 minutes. Bake in the oven for about 20 minutes, or until the frittata is set and golden brown.from the oven and allow it to cool a bit. If you’re bringing the whole pan to the table to serve, be careful to keep it away from little hands as it’s super hot.

I generally serve this alongside a salad featuring lots of red pepper which is jammed with vitamin E. I’m not saying this meal alone will keep my family safe from the flu. However, I think its chances of keeping us healthy are better than, let’s say, me meeting Kevin Bacon. I mean, where is he any way?

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  1. Ade Fraioli
    January 17, 09:19 Reply
    That frittata looks yummy and I just saw Kevin Bacon on Leno the other night…love him.
  2. Javamom
    January 17, 13:07 Reply
    Yum. I was just wondering what to make for dinner and happen to have both kale and sweet potatoes in the house. :) Give yourself and the child(ren) a probiotic every night. It won't hurt and may even help. Good bacteria in the gut will keep bad bacteria at kids are rarely sick and if they are it's over as quick as it came on. Good luck!

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