Hello! Today I like to share with you a healthy and delicious recipe that not only will make your taste buds sing, but will also be protective of your kidney function and help support tissue alkalinity.
I know for many eating a healthy kidney diet can be a struggle, and so I hope this recipe can be another tool in your toolbox in beating kidney disease.
Baked Quinoa and Broccoli Frittata
This quick and easy dish provides an interesting twist on your common frittata.
Quinoa is a South American staple and is one of the few alkaline “grains” (technically it is a seed). If you are not sure what quinoa is or how to cook with it, don’t worry, if you can cook with rice, then you can cook with quinoa.
This recipe’s strengths lie in the fact it is gluten and dairy free, and soundly alkaline – all three being an important factors in maintain kidney health. Being “gluten free” is particularly important for those with IgA Nephropathy as it helps reduce the load on the immune system. Gluten is an “aggravator” to the immune system.
Alrighty, without further ado, here is your recipe for the day…
Ingredients (serves 4)
• 1 cup quinoa (measure before cooked)
• 2 cups broccoli florets
• ½ teaspoon Celtic sea salt
• ¼ teaspoon crushed pepper
• 1 ½ cups soymilk
• 4 eggs
• Lemon wedge (optional)
1. Preheat the oven to 180°C (350°F) and brush a casserole dish with a thin layer of olive oil.
2. Place the quinoa in a saucepan with 2 cups of water over medium heat and simmer for 15 minutes. Add the Celtic sea salt while the quinoa is cooking. Most of the liquid should have disappeared after 15 minutes.
3. Once cooked, stir through the quinoa, place the broccoli on top and turn off the cooker, leaving the saucepan on top.
4. While the quinoa is cooking beat the eggs in a mixing bowl. Mix in the pepper and soymilk.
5. Place the cooked quinoa in the casserole dish and cover with the egg and soymilk mixture. Bake for up to 45 minutes, removing from the oven when the dish has browned on top.
6. Once cooked, sit the dish for 10 minutes and then cut into slices and serve.
Optional: Squeeze fresh lemon juice on top to your taste preference.
Nutritional Analysis (per serving)
- Potassium: 531mg
- Protein: 16g
- Phosphorus: 361mg
- Sodium: 419mg
This dish is great as it does not involve too many ingredients and is relatively simple to make. The other great thing is that it keeps well for a couple of days, so you can enjoy the next day for lunch too!
Also don’t be shy in playing around with the flavours of this dish, add some spices, or chopped vegetables to make it even a bigger hit (e.g. mushrooms).
Please let me know in the comments section below how you get on with this kidney recipe; if you enjoyed it; and possibly ways to even make it better – though anything with broccoli for me is a winner (I’m a bit of a broccoli fiend.)
Thank you once again for stopping by, and look forward to chatting with you next week.
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