Both eggs and spinach offer a source of iron.

What makes this a good choice?

Use a variety of foods. Starchy foods, like potatoes and whole-wheat rolls, are a major source of energy, fibre, vitamins and minerals. Eggs, milk and cheese all add good quality protein to the diet. Both eggs and spinach offer a source of iron. Spinach offers non-haem iron, while eggs offer haem iron. Animal sources of food are considered to be better absorbed sources of iron. Canola oil is good source of fat, high in Omega-3 fats, which are important in brain development and helps reduce the risk of heart disease. A Frittata is great meal-in-one. Use this idea with left-overs.

Items and Energy Value

  • Spinach and Potato Frittata (recipe)
  • 1 small whole-wheat bun spread with butter/margarine

Serves 4

kcal/kJ per serving
401/1686

Ingredients

  • 2 tablespoons Canola/Olive oil
  • 6 small red potatoes, sliced
  • 1 cup torn fresh spinach
  • 2 tablespoons sliced green onions
  • 1 teaspoon crushed garlic
  • Salt and pepper to taste
  • 6 eggs
  • 1/3 cup milk
  • ½ cup shredded Cheddar cheese

Iced Tea Method

  1. Heat Canola/Olive oil in a medium frying pan  over medium heat. Place potatoes in the frying pan, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted.
  2. In a medium bowl, beat together eggs and milk. Pour into the pan over the vegetables. Sprinkle with Cheddar cheese. Reduce heat to low, cover, and cook 5 to 7 minutes, or until eggs are firm.